Ragi is of various kinds yellow, red, white, and brown colored. It is used to make a variety of dishes. Ragi possesses many beneficial properties – Hence named ‘WONDER GRAIN.’
It acts as an antidiarrheal, antidiabetic, antiulcer, anti-inflammatory, antioxidative agent.
Nutritional Value of Ragi per 100 grams.
Total dietary fiber – 19.1 gms
Total phenol – 102 mg
Carbohydrates – 72.6 gms
Calcium – 344 mg
Phosphorous – 283 mg
Iron – 3.8 mg
Magnesium – 137 mg
Sodium – 11mg
Potassium – 408 mg
Copper – 0.47 mg
Manganese – 5.49 mg
Zinc – 2.3 mg
Riboflavin – 0.19 mg
Niacin – 1.1 mg
Some Amazing Benefits of Ragi (Finger Millet)
1. Builds your bones:
Compared to other sources of calcium ragi is the best non-dairy source of calcium. Taking ragi into the diet helps strengthen bones, teeth and also aids in preventing osteoporosis in adults. It is also very good food for growing children.
2. Helps manage diabetes:
Ragi is packed full of polyphenols and dietary fiber, as it is a low-glycemic index food it helps in keeping the blood sugar levels optimal.
3. Prevents you from obesity:
The high dietary fiber content in ragi keeps you full and prevents you from overeating. It also contains the amino acid tryptophan that functions as an appetite suppressant hence effective in losing weight.
4. Keeps your heart healthy:
Ragi contains ample amounts of magnesium and potassium, which help in maintaining a normal heartbeat, nerve function, and in lowering the risk of atherosclerosis respectively. It also helps in lowering cholesterol levels due to its fiber and amino acid content, which prevents the accumulation of fat in the liver and thereby lowers the cholesterol in the body.
5. Enhances digestion:
As ragi is rich in dietary fiber content it helps in the proper digestion of food. Ragi aids in passing the food easily through the intestine, making it easier for digesting the food. Fibre also aids in smooth bowel movement and prevents constipation.
6. Prevents from anemia:
Ragi is an excellent source of iron and is considered a great food for anemic patients and people with low hemoglobin levels. In addition, this millet is a good source of Vitamin B1 which increases the production of red blood cells.
Ways to Include Ragi in Diet
For breakfast, you can have ragi porridge or malt which is considered one of the best recipes for weight loss.
Ragi flour is used to make ragi balls which are eaten with sambhar or curry.
You can have ragi in the form of idli, roti, dosa, and pakoda as well. If you have a sweet tooth, you can make ladoo, halwa, or cookies.