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Finger millet, also known as ragi, is an ancient grain that is native to India and Africa. It is a highly nutritious cereal grain, rich in dietary fibre, protein, and minerals such as calcium, iron, magnesium, zinc and B vitamins. It is often used to make porridge, flatbreads, and other dishes. In South India, Ragi Porridge is a popular baby food given to infants who are 28 days old or older. Not only does it promote easy digestion, but it also helps to enhance the baby’s overall health by providing vital calcium and iron to their developing bones.
| Nutrients | Value per 100g |
| Protein | 7.3 g |
| Fibre | 19.1g |
| Iron | 3.9 mg |
| Calcium | 344 mg |
| Potassium | 408 mg |
| Sodium | 11mg |
| Magnesium | 137 mg |
| Phosphorus | 283 mg |
| Zinc | 2.3 mg |
| Water | 8.67 g |
1. Rich in nutrients: Ragi is a good source of iron, calcium, and other essential nutrients like protein, fibre, and vitamins.
2. Rich in Calcium: Ragi is rich in calcium. It contains about 344 mg of calcium per 100 g, which is about 35% of the recommended daily intake. Calcium is essential for maintaining strong bones and teeth and helps prevent osteoporosis.
3. High in Fibre: Ragi is a good source of dietary fibre. The insoluble fibre in ragi helps to regulate digestion and prevent constipation. It also helps to reduce cholesterol levels and improve heart health. Consuming ragi daily can reduce our risks of developing colon cancer.
4. Rich in Iron: Ragi is a good source of iron, with about 2.5 mg of iron per 100 g. Iron is an essential mineral that helps to transport oxygen to the cells and prevents anaemia.
5. Gluten-Free: Ragi is a gluten-free grain, which makes it a suitable option for those with celiac disease or gluten intolerance.
6. Low Glycemic Index: Ragi has a low glycemic index, which means that it is slowly digested and absorbed by the body and causes a gradual rise in blood sugar levels. This helps to prevent spikes in blood sugar levels, which is helpful for people with diabetes.
7. Keeps you Relaxed: Consuming ragi can act as a natural relaxant for the body, providing several benefits, such as helping to alleviate anxiety, insomnia, and depression.
Overconsumption of Ragi can lead to a spike in potassium levels in the body, causing tingling sensations, nausea, and chest pain. The high protein content of ragi can also be problematic for individuals with kidney diseases as it can be difficult for the body to absorb excess protein. Additionally, the slow digestion of ragi may cause severe constipation.
People usually consume one to two servings of ragi flour daily. Ragi is a good source of protein and is low in fat. Regular consumption of ragi can help maintain a healthy body weight and regulate blood sugar levels. However, as Ragi is high in calcium, overconsumption of it can lead to the formation of kidney stones.
Yes, you can eat ragi at night. Ragi is a good food option for dinner as it is low in calories and high in dietary fibre, which can help keep you feeling full and satiated for longer. Additionally, Ragi is a complex carbohydrate. It has a low glycemic index, which means it releases glucose slowly into the bloodstream and helps keep blood sugar levels stable. This can be particularly beneficial when consumed in the evening or at night, as it can prevent hunger pangs and promote a good night’s sleep.
The Scientific name of Ragi is Eleusine coracana
Ragi is a versatile ingredient used in many dishes and consumed in various forms to enjoy its health benefits. You can use Ragi flour to make roti, dosa, idli, and porridge. People make Ragi balls, a popular dish in southern India, by kneading ragi flour with hot water to form a dough and then rolling it into balls.
Ragi is a natural anti-ageing agent and can promote healthy skin. It contains amino acids like Methionine and Lysine, which protect the skin from rashes, wrinkles, and dullness.
Ragi is a source of protein that can help prevent hair loss by strengthening the hair. Hair is made up of protein, specifically keratin, and a lack of protein can lead to hair loss. Consuming Ragi can provide the necessary protein to promote hair growth and reduce hair fall.
Information / Picture Credits: myupchar / origin.club
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