There is no specific recommendation for the number of bajra roti to consume per day. However, each bajra roti provides 2.1 mg of iron, which is approximately 10% of the daily iron requirement. Iron is an essential mineral that plays a crucial role in the production of red blood cells and oxygen transport in the body.
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Consuming 2 bajra rotis can help meet a significant portion of your daily iron requirement. Additionally, bajra rotis are known to be satiating, meaning they can keep you feeling full for longer hours. This can be beneficial for managing hunger and preventing overeating.
Furthermore, bajra is a type of millet that contains phytic acid, which can impair the absorption of minerals like iron, zinc, and calcium. Soaking millets overnight can help reduce the level of phytic acid and improve the digestibility of bajra rotis. Therefore, it is recommended to soak bajra or any other millet overnight before consumption.
Overall, incorporating bajra rotis in your diet can provide important nutrients like iron and help meet your daily nutrient requirements. However, it is always best to consult a healthcare professional or a registered dietitian for personalized dietary recommendations based on your specific needs and health conditions.