Do you know ragi is a wholesome food choice for babies to adults? The superfood is one of the nutritious food choices and is easily digestible. It is packed with protein and calcium sources. Ragi is often sold as a fine powder and is commonly named as ragi flour. In this article, we talk everything about Ragi including its health benefits and nutritional facts.
What is Ragi?
Ragi or finger millet is also known as Nachni. It is loaded with minerals, calcium, and iron in large amounts. India is one of the leading countries to produce ragi. The whole grain also contains essential amino acids like leucine, isoleucine, and methionine.
Nutritional Value of Ragi (Finger Millet):
Because of its popularity, ragi at present is a popular food choice. Below, we will take a look at the numerous benefits that ragi has to offer:
100 grams of ragi contain :
- 19.1 grams total dietary fibre
- 102 milligrams total phenol
- 72.6 grams carbohydrates
- 344 milligrams calcium
- 283 milligrams phosphorous
- 3.9 milligrams iron
- 137 milligrams magnesium
- 11 milligrams sodium
- 408 milligrams potassium
- 0.47 milligrams copper
- 5.49 milligrams manganese
- 2.3 milligrams zinc
- 0.42 milligrams thiamine
- 0.19 milligrams riboflavin
- Milligram niacin
Health Benefits of Ragi (Finger Millet):
Finger millet is also known as ragi which is a popular cereal widely found in Asia and Africa. It is native to the Highlands of Ethiopia. In India, ragi is largely grown in Karnataka, taking about 58% of the country’s production. This cereal does not need polishing which makes it a healthier food choice. Here are many other reasons why this wonder food choice should be included in your diet:
1. Rich in Protein Content:
One cup of whole ragi contains 10.3 grams of protein. They are a rich source of protein for managing the wear and tear of body cells and help transfer oxygen to other parts of the body.
2. Controls Diabetes:
Ragi or finger millet is loaded with polyphenols and dietary fiber. The millet is also known for treating mellitus diabetes which is comprised of hyperglycemia which resultss from lack of insulin secretion. The low-glycemic food is also great for controlling blood sugar levels. Those with sugar imbalance in their body should incorporate this millet into their daily diet.
3. Rich Source of Minerals:
Ragi is loaded with minerals. It is also packed with potassium, phosphorus, and iron. Hence, ragi is a healthier option over store available supplements especially for those people suffering from low hemoglobin or osteoporosis.
4. Contain Anti-microbial properties:
Ragi is also a great food source to fight against several bacteria including Bacillus Cereus which leads to food poisoning, staphylococcus aureus, and salmonella which are main causes of skin infections like cellulitis, furuncles, and abscesses.
5. Contain Anti-cancer Agents:
Ragi is also loaded with antioxidants which lead to cancer and skin ageing due to cell damage. The Flavonoids, phenolic acids, and tannins found in ragi have powerful antioxidant agents.
6. Treats Cardiovascular Disease:
Ragi has a rich presence of potassium and magnesium. The magnesium content can help in maintaining normalizing heart and nerve functions. On the other hand, potassium can aid in the functioning of heart problems and lower atherosclerosis risk. It also contains fiber and amino acid threonine which help in the prevention of fat accumulation in the liver and lower cholesterol levels in the body.
7. Weight Management:
Ragi contains natural fat which has a lower content than other cereals. The millet is also available in its unsaturated form so replacing it with rice and wheat is a popular choice for those people wanting to lose weight. The ragi also contains an amino acid known as tryptophan which curbs appetite.
8. Improve Bone Health:
Ragi has a rich source of calcium which greatly strengthens bones for ageing people and growing children. The daily intake of finger millet is helpful for maintaining bone health and to treat diseases like osteoporosis and lower fracture risk. Because of its rich calcium content, the ragi porridge is fed to growing children.
9. Lower Blood Cholesterol:
Many studies have indicated that finger millet have powerful agents to lower the risk of LDL cholesterol oxidation. The Low density lipoprotein cholesterol is also known as bad cholesterol and becomes a problem when oxidized.
10. Treat Anemia:
Ragi has a rich source of natural iron. People with anemia and low hemoglobin levels should start including finger millet into their diet. It also contains Vitamin C to help in iron absorption. Once your body gets adjusted with ragi, the level of Vitamin C automatically increases and leads to iron absorption into the bloodstream.
11. Rich in Amino Acids:
The essential amino acids found in ragi are threonine, valine, methionine, isoleucine, and tryptophan. The valine present in the ragi helps in repairing body tissues and overall functioning of body organs.
12. Rich in Calcium Content:
Ragi flour is one of the best sources of calcium when compared to other grains. According To National Institute of Nutrition in India, 100 grams of Ragi is said to contain 344 mg calcium. The presence of calcium is also great for promoting healthy teeth, bones, and treating osteoporosis.
13. Reduce Skin Ageing:
The use of finger millet delays ageing. It works wonderfully on the skin allowing one to maintain younger looking skin. The rich presence of amino acids like lysine and methionine can make your skin issues less susceptible to wrinkles and treat skin sagging. Have ragi daily to prevent premature skin ageing.
14. Natural Relaxant:
The rich content of antioxidants and amino acids in ragi can help the body in relaxing naturally. Common problems like depression, headache, insomnia, and anxiety can be greatly helpful for treating ragi. The amino acids known as Tryptophan which is present in ragi is a wonderful relaxant remedy.
15. Rich in Fiber Content:
Ragi has a rich presence of dietary fiber and it helps in improving digestive system, curbs appetite, and gives you a feeling of fullness for a longer period of time. It is also loaded with methionine and amino acid lecithin which aid in controlling cholesterol body levels by treating excessive liver fat. In addition, the presence of threonine treats fat formation in the liver and lowers body cholesterol.
16. Excellent Baby Food:
Ragi is popularly taken as baby food. In fact a month old babies are fed finger millets during their christening. It is known that ragi aids in promotion digestive system. The superfood benefits for babies in a lot of ways.There are processed ragi powders available at stores which are suitable for infants.
17. Improves Lactation:
Lactating mothers are encouraged to have green ragi because it is said to improve lactation. It enhances milk production with iron, amino acids, and calcium for both mother and infants. The milk production is also improved. Ragi is recommended to feeding mothers who wishes to increase the milk quantity for their babies.
How to Include Ragi in your Diet:
Here is how you can include ragi into your diet:
- For breakfast, you can take ragi porridge which is said to be one of the best foods for aiding in weight loss.
- Ragi flour is also used for preparing ragi muddle which is taken with sambhar curry.
- You can also take ragi alongside idli, roti, dosa, and pakoda.
- You can also lots of food choices with the finger millet including ragi halwa, ragi laddoo, and ragi cookies.
This is everything on the benefits of ragi or finger millet. Start including ragi into your diet if you still haven’t and notice the difference it makes.
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