New Delhi: The world is full of synthetic and artificial protein powders promising to provide fitness and the ideal body shape for the fitness enthusiast, it also contains chemicals and substances which are harmful to the body. Choosing the right substances for the body which are naturally derived is essential to maintain body shape as well as to keep it healthy internally.
However, there is an alternative that has been used for centuries in India: Sama rice, also known as barnyard millet. This nutrient-rich, gluten-free grain is a powerhouse of health benefits, especially for those aiming to strengthen their bones and maintain overall health. Here is all you need to know about this magical protein and how you can add it easily to your diet for healthy and strong bones.
What is sama rice?
Sama rice, or barnyard millet is a small, round grain that resembles rice in appearance but comes from a different plant species. It is widely consumed in India, especially during fasting periods, and is known for its easy digestibility and rich nutritional profile. Sama rice is also called “vrat ke chawal” because it’s often eaten during religious fasts but is much more than just a fasting food.
Benefits of consuming sama rice
- Rich source of calcium: Sama rice is an excellent source of calcium, a mineral vital for the development and maintenance of strong bones. Including calcium-rich foods in your diet can help prevent osteoporosis and improve bone density, especially as you age.
- Improves Joint Health: Phosphorus, another mineral found in barnyard millet, plays a crucial role in maintaining bone and joint health. It works in tandem with calcium to support the skeletal system and maintain the strength of bones and joints.
- Improves muscle function: Protein is essential for muscle repair and growth, and sama rice contains a decent amount of plant-based protein. Although it may not have as much protein as commercial powders, it is a more natural and balanced option that provides additional nutrients like fibre and vitamins.
How to add sama rice to your daily diet
- Recipe for Sama Rice Khichdi: Khichdi is one of the most popular ways to enjoy barnyard millet.
- Upma: Upma is a South Indian dish often made with semolina, but you can replace it with sama rice for a healthier version.
- Same rice dosa: You can even make a gluten-free dosa using barnyard millet.
- Same rice salad: Looking for a quick, refreshing lunch option? Try a barnyard millet salad. Cook the millet and mix it with chopped vegetables like cucumbers, tomatoes, and bell peppers.
Incorporating sama rice into your daily diet can provide numerous health benefits, particularly for your bones and overall well-being. This humble grain offers a more natural and nutrient-dense alternative to protein powders, helping you achieve strong bones, improved digestion, and better joint health.
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