If you wish to add more millets to your diet and make healthier food choices, start with Ragi or finger millet. Why? For starters, it has an exceptional nutritional value and boasts a range of health benefits.
From boosting immunity, and preventing skin damage to supporting weight loss, there are numerous ragi benefits that make it a favourite among health enthusiasts. Let’s dive deeper and learn more about this ancient grain that is making a comeback into the Indian diet.
Ragi is scientifically known as Eleusine coracana, and is an annually cultivated crop that is found mostly in tropical regions like Asia and Africa. It is a nutrient-dense grain that offers a wide range of health benefits for people of all ages.
Ragi or finger millet is particularly famous in Southern parts of India where it is used in various breakfast dishes. Keep reading to learn more about the advantages of Ragi as a whole grain.
Ragi is indeed a nutritional powerhouse that is packed with many essential nutrients like iron, protein, calcium, dietary fibre and carbohydrates. Go through the table below to learn the Ragi nutritional value per 100g.
Ragi Nutritional Value Per 100 g
|
Nutritional Components |
Nutritional Value per 100g |
|
Energy |
320 Kcal |
|
Protein |
7g |
|
Carbohydrates |
67g |
|
Dietary fibre |
11g |
|
Iron |
4.62 mg |
|
Calcium |
364 mg |
Ragi or finger millet benefits your health in a variety of ways. It is not only a healthy source of protein for vegetarians but also a highly nutritious grain. It can help promote weight loss, prevent skin damage, boost your hair growth and improve your immunity among other things. Read on to learn about the main benefits of Ragi in detail.
Looking for a protein-rich grain that can fulfil your daily protein requirements? Look no further than the humble finger millet or ragi. This is because the biggest Ragi benefit is that it is a good source of protein. Thus, it is an excellent and healthy source of protein for vegetarians.
The most popular benefit of ragi is that it can be a good ally in your weight loss journey. This is due to the high amount of fibre and the fact that it keeps you from overeating and reduces unwanted cravings. Thus, it is best to consume it as part of your breakfast and reduce your appetite throughout the day.
Ragi benefits for skin include its rich antioxidant content, which helps prevent skin damage caused by free radicals and environmental factors. These antioxidants fight oxidative stress, reducing the signs of ageing such as wrinkles, fine lines, and age spots.
The high content of digestive fibre in ragi benefits the digestive system by preventing constipation and promoting overall gut health. The millet also helps in regulating blood sugar levels, making it highly beneficial for people with diabetes.
As mentioned above, the high fibre content and low glycemic index of ragi make it a suitable food choice for individuals with diabetes. Moreover, the finger millet improves insulin sensitivity and reduces the risk of type 2 diabetes.
Did you know that ragi is also a great source of iron? Thus, it is a valuable addition to your diet if you have an iron deficiency or low levels of haemoglobin and red blood cells. Promote healthy blood circulation and prevent conditions like anaemia by adding ragi to your diet.
If you are a new mother, ragi can be a highly beneficial addition to your diet for providing you with all the essential nutrients your body needs. However, it is important for new mothers to consult their healthcare professionals before making any dietary changes during the postpartum period.
Since ragi is rich in amino acids such as tryptophan, it can help promote relaxation and help you sleep better. This is because tryptophan in ragi flour benefits and regulates your mood and reduces your anxiety and stress levels.
If you are looking for a grain that can help reduce hair fall and boost your hair growth, you must try ragi. Since ragi helps in improving blood circulation, it is also beneficial in boosting your hair growth.
Due to the high level of antioxidants, vitamins, and minerals, ragi benefits the immune system and protects you from certain infections and diseases. Antioxidants help in neutralising free radicals and help maintain the overall well-being of the body.
The low cholesterol levels and high fibre content of ragi benefits the heart and overall cardiovascular health by lowering the bad cholesterol levels and regulating the blood pressure. Thus, adding ragi to your diet and consuming it regularly can improve your heart health considerably.
According to some studies, the high fibre content of Ragi can help prevent colorectal cancer by eliminating the toxins from the body. It also contains phytochemicals that help protect against cellular damage and inflammation. Thus, it may reduce the risk of cancer development.
Ragi is an excellent source of calcium, which supports bone and teeth health. Regular consumption can help prevent conditions like osteoporosis and improve bone density, particularly for children and older adults.
Ragi’s amino acids and antioxidants boost skin hydration, maintaining elasticity and reducing dryness. It helps keep the skin soft, supple, and radiant by supporting moisture retention and collagen production.
Ragi’s high antioxidant content supports detoxification by neutralizing free radicals and flushing out toxins. This process enhances liver function and reduces oxidative stress, promoting overall health and well-being.
Ragi, or finger millet, is rich in antioxidants like methionine and lysine, which help fight free radicals and prevent premature aging. It also contains vitamin C, helping to promote collagen production, leaving your skin smoother and firmer. Regular consumption or topical application of ragi can improve skin elasticity and reduce fine lines and wrinkles.
Ragi is loaded with essential amino acids that nourish the scalp and strengthen hair follicles. It helps combat hair loss, prevents premature graying, and enhances hair texture. Ragi's rich iron content promotes blood circulation to the scalp, encouraging hair growth and reducing dandruff. Including ragi in your diet or hair masks can result in shinier, healthier hair.
Ragi is especially beneficial for women due to its high calcium content, which helps in maintaining bone health, especially during pregnancy or post-menopause. It’s also a great source of iron, which can help combat anemia, a common issue for women. The dietary fiber in ragi aids digestion, prevents constipation, and supports weight management.
Adding ragi to your diet is an easy task as it is an extremely versatile ingredient. Here are some different Ragi products that will help you harness the benefits of Ragi.
While ragi offers numerous health benefits, excessive consumption may lead to digestive issues like bloating or gas due to its high fiber content. Those with a history of kidney stones should be cautious, as ragi contains oxalic acid, which can exacerbate the condition.
The numerous health benefits of ragi make it a valuable addition to your diet. Whether it is the rich nutritious profile or the potential health-promoting properties, ragi is a treasure trove of health advantages. Incorporate this versatile ingredient into your diet through different dishes like ragi dosa, ragi porridge or even ragi laddoos.
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Eating ragi daily provides numerous benefits due to its high fiber content, which promotes digestion and provides essential nutrients like iron, calcium, and vitamins, supporting overall health.
Yes, ragi has a relatively high protein content compared to some other grains. It is an excellent source of plant-based protein, making it a valuable addition to vegetarian and vegan diets.
Yes, ragi supports hair growth and maintenance due to its rich content of iron, vitamin E, and protein. These nutrients enhance blood circulation to the scalp and nourish hair follicles.
Some individuals may experience side effects from ragi, such as allergic reactions or digestive discomfort, especially if they have gluten intolerance. Consulting a healthcare professional before adding it to your diet is advisable.
Ragi contains several key vitamins including vitamin E, vitamin C, and B-complex vitamins. It is also rich in antioxidants, fiber, calcium, and iron.
For weight loss, consider dishes like ragi porridge, ragi dosa, or ragi upma. These recipes are low in calories, high in fiber, and help keep you full longer, reducing snacking.
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