Being hugely packed with a host of nutrients, ragi confers valuable health benefits like enhancing digestion, reducing the risk of heart disease, and helping manage diabetes. Also, this variety of annual grass grows up to the height of 1 to 2 m which belongs to the Gramineae botanical family. Moreover, leaves that measure between 30 to 70 cm are green and narrow. Let’s dig deeper and find out more about the several advantages of Ragi.
Ragi Nutrition Content
Ragi displays a rather impressive nutritional profile, encompassing all the nutrients such as carbohydrates, fats, and fibers along with noteworthy levels of key micronutrients such as vitamins and minerals. Also, it has negligible levels of cholesterol to enhance heart wellness. The B complex vitamins such as riboflavin, thiamine, and folic acid are found in ample amounts in ragi flour, truly justifying its status as a wholesome breakfast cereal and superfood.
The nutrient value of 100g Ragi are:
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Ragi Calories - 385
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Total Fat- 7%
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Saturated Fat -3%
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Polyunsaturated Fat 5%
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Monounsaturated Fat 2%
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Cholesterol 0%
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Sodium 0%
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Total Carbohydrates 25%
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Dietary Fiber 14%
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Ragi Benefits for Skin
Ragi is filled with several antioxidants that play a critical role in giving you healthy skin.
Health Benefits of Ragi
1) A Holistic Breakfast Food
If you consume proper supplements at night then they display peak levels of metabolism in the morning. Consuming ragi-based foods such as ragi parathas or ragi upmafor in breakfast will activate the digestive juices as it will make sure for the complete assimilation of the nutrients that are found in ragi and are absorbed in the bloodstream and transferred to the crucial parts of the body. There are various ragi breakfast recipes in which you can indulge in and attain several benefits.
2) It Supplies Essential Amino Acids
Ragi is filled with amino acids that help in reviving hair and skin health, isoleucine and valine that repair injured muscle tissue, and threonine to allow the formation of developing teeth and protect the mouth from gum disease.
3) It Fortifies Bone Density
Ragi restores optimum bone density in older people and assists in alleviating Osteoporosis effects. While the younger people have to consume a particular amount of ragi on a daily basis.
4) It Maintains Blood Sugar Levels in Check
Finger Millet helps in lowering high blood sugar levels for those with diabetes Mellitus which makes ragi an essential asset in the diet for diabetic patients. Ragi is one of the topmost food choices for adults for accelerating weight loss and handling other lifestyle problems such as diabetes and obesity.
5) It Helps in Treating Anemia
Since Iron deficiency anemia has affected many people around the globe it will leave you fatigued and low productivity levels. Ragi is a boon for those people who experience low hemoglobin levels in the blood.
6) It Enhances Nervous System Function
Consuming ragi in balanced portions regularly assists in improving nerve impulses. Incorporating balanced portions of ragi into your daily routine diet aids in improving the conduction of nerve impulses. Since it stimulates memory centers in the brain and induces a calming effect on the mind.
7) Ragi for Pregnancy and Lactation
Due to the immense calcium and iron present in ragi, it is ideal for stimulating milk production and balanced hormonal activities in new mothers.
How to Consume Ragi?
Incorporating ragi into your diet is convenient. Whether it is savory or sweet, ragi can be a valuable addition to your meals that provides several benefits. However, Ragi Java is high in iron, calcium and essential Vitamin B. It is gentle on the digestive system and rarely causes allergies. Some of the famous uses of ragi include:
1) Ragi Porridge or Kanji: Make a nourishing porridge by cooking ragi flour in water till it becomes thick. You can also consume it by adding honey for a comforting breakfast option.
2) Ragi Dosa: Mix soaked ragi grains with ingredients to develop batter and then make dosas on tawa. These are served with sambar or several chutneys. Moreover, this recipe will help you in attaining the benefits of Dosa.
3) Ragi Chappati Benefits: Mix ragi flour with water to develop a dough then flatten it. You can also cook it to make nutritious flatbreads. These chappatis can also be enjoyed with various curries, chutneys, and vegetables.
4) Ragi Malt: Make a nutritious drink by mixing ragi flour with water and milk. Also, you can add dry fruits and flavoring of your choice.
5) Ragi Laddu: Mix ragi flour with ghee, jaggery, and nuts to make an energy-packed ragi ball. One of the crucial ragi laddu benefits is weight management.
6) Ragi Idlis: For making a batter, blend ragi grains that are soaked in water with other ingredients. Steam it into the idli molds to develop light idlis.
7) Ragi Cookies: Add ragi atta benefits into the cookie dough for extra nutrition and unique flavor.
8) Ragi Noodles: Since the use of Ragi, uses of Ragi Flour are versatile. With this flour, you can achieve a healthier alternative to conventional wheat-based noodles.
Wrapping It Up
Ragi is a nutritious cereal crop that can be consumed by people of every age. Since it is indeed a super-food consisting of all the crucial nutrients that include proteins, iron, calcium, and vitamins besides being gluten-free. Just like all the other foods, ragi should be consumed in moderation to avoid any adverse effects from cropping up in the body.
