Ragi Nutrition Food: Health Benefits And Other Factors
A few people know about the ragi and its nutritional value. Adding ragi nutrition food to your diet can benefit the body significantly. Due to low calories and being loaded with dietary fibre, amino acids, and other vital nutrients, ragi helps improve digestion, reduces the risk of heart disease, slows ageing, and controls diabetes.
Ragi’s English name is finger millet, and scientifically called Eleusine Coracana, it is a vital grain. Despite the immense popularity of other cereal grains, such as rice and wheat, ragi is a highly recommended grain to be included in your diet. UN FAO (United Nations Food And Agriculture Organisation) discovered ragi nutrition food helps in maintaining overall health.
Considered a healthy grain, ragi contains significant compounds, including calcium, magnesium, iron, and phosphorus, and that truly justifies it as a wholesome breakfast cereal and superfood. The nutrient value of 100 servings of ragi is as follows.
Ragi Nutrient Content
| Calories | 385 |
| Macronutrients: | |
| Total Fat | 7% |
| Saturated Fat | 3% |
| Polyunsaturated Fat | 5% |
| Monounsaturated Fat | 2% |
| Cholesterol | 0% |
| Sodium | 0% |
| Total Carbohydrates | 25% |
| Dietary Fibre | 14% |
| Sugar | 2% |
| Protein | 10% |
| Micronutrients: | |
| Minerals | |
| Calcium | 26% |
| Iron | 11% |
| Potassium | 27% |
| Vitamins | |
| Thiamine | 5% |
| Riboflavin | 7.6% |
| Niacin | 3.7% |
| Folic Acid | 3% |
| Vitamin C | 7% |
| Vitamin E | 4.6% |
Unknown Facts About Ragi
- In India, Karnataka is the highest producer of Ragi and contributes 58% of the entire country’s production.
- Unlike other types of cereals, ragi is an unpolished grain, making it healthier to consume.
- It is known as the wonder grain for weight loss.
- Because of its high nutritional value, it keeps the body cool during the dog days of summer.
- Ragi nutrition food is a cost-effective source of nutrients.
Health Benefits of Ragi to Your Body
In this advanced world, where more and more people stick to a planned diet, ragi are missing from most youngsters’ plates. As a result, they risk heart disease, diabetes, and cancerous tumours in the body. In this article, we’ll elaborate on the ragi benefits, just to let our readers know what wonders ragi can do to their health.
1. Prevent Diabetes
Ragi has huge amounts of fibres and polyphenols as compared to other grains. It lowers blood sugar and stabilises the sugar level in the body. This is why doctors prescribe ragi nutrition food to diabetic patients.
2. Reduce Colon Cancer Risks
Ragi contains fibre and phytonutrients that prevent the risks of colon cancer. Ligan present in ragi is converted into mammalian lignan by your intestine. Consuming ragi regularly can lower the risk of developing cancer risks.
3. Improve Digestion
One of the ragi nutrition facts is it improves your digestive system. The deity fibres in ragi help your intestine digest food easily and quickly. It contains other nutritional components that help you maintain good health. Ranging from dosa to chapati, several ragi nutrition foods you can add to your diet for maximum benefits.
4. Reduce Weight.
Due to the presence of fibre, ragi satisfies your appetite. This prevents weight gain. A type of amino acid called Tryptophan helps to reduce weight. When you consume ragi nutrition food, it keeps your stomach full and prevents unwanted cravings. So if you chase muscular body goals, focus on eating ragi food items.
5. Prevent Ageing
Nutrients found in ragi fight stress in your body and prevent ageing. It has amino acids like Methionine and Lysine that protect your skin from rashes, wrinkles, and dullness. Ragi is an anti-ageing cereal, and ragi nutrition food acts as a natural skincare agent. Regular consumption of ragi in your diet will rejuvenate your skin cells, thus making you look fresh and beautiful.
How to Add Ragi to Your Diet?
Now that you know several ragi benefits, you may find it hard to add this wonderful cereal to your diet. Well, we have got a solution for this too. When it comes to consuming ragi nutrition food, you can consider these recipes to maximise ragi benefits.
- Ragi Dosa
- Ragi Chapati
- Ragi Idli
- Ragi Halwa
- Ragi Laddu
- Ragi Upma
You can also add one cup or half (according to requirement) of ragi flour to other ingredients such as wheat flour.
Limit the Consumption!
Eating ragi is good, no doubt, but excessive consumption can increase the quantity of oxalic acid in the body. Ragi is strictly prohibited for people suffering from kidney stones. So be aware of the excess intake.