It is recommended to consume 2 Bajra rotis per day. Each Bajra Roti provides 2.1 mg of iron, which is approximately 10% of your total daily iron requirement. Consuming 2 rotis will not only keep you satiated for longer periods but also help fulfill many nutrient requirements.
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However, it is important to note that excessive consumption of millets, including Bajra, may have some potential downsides. Millets contain antinutrients, such as phytic acid, which can interfere with the absorption of certain nutrients like potassium, calcium, iron, zinc, and magnesium. This interference may eventually lead to deficiencies in these nutrients if not balanced with a diverse and balanced diet.
Therefore, while Bajra rotis provide a good amount of iron, it is essential to incorporate a variety of other nutrient-rich foods into your daily meals to ensure a well-rounded diet. This will help prevent any risk of nutrient deficiencies caused by the antinutrients present in millets.