#WellnessWednesday Know your ‘Ragi’
Ragi also known as nachni and finger millet is a healthy super grain.
In spite of ragi being the cereal with so many health benefits, very few Indians know about the nutritional value and health benefits of it.
Even though India is the highest producer of finger millet (ragi or nachni), contributing to about 58% of its global production, very few Indians know about its health benefits and nutritional value.
Ragi is rich in calcium, in fact, no other cereal is even near to ragi when we talk about its calcium content.
Ragi is another whole grain that is gluten-free a good substitute to Quinoa.
*Nutritional facts:*
Nachni is considered one of the most nutritious cereals. 100 grams of Ragi has 336-385 Calories
Nachni contains about 5–10% protein, 1–2% ether extractives, 65–75% carbohydrates, 15–20% dietary fiber and 2.5–3.5% minerals.
Of all the cereals and millets, Nachni has the highest amount of calcium (344mg %) and potassium (408mg %). The cereal has low fat content (1.3%) and contains mainly unsaturated fat.
*Health benefits:*
1] Ragi flour is *one of the best non-dairy sources of calcium* when compared to any other grains.
According to the National Institute of Nutrition in India, 100 grams of Ragi contains 344 mg calcium.
Replacing calcium pills with a ragi kanji or porridge and including it in the diet of growing children is a good way to reap its benefits.
2] Ragi is good for *controlling Diabetes.*
The low glycemic index lessens food cravings and maintains the digestive pace, consequently, keeping blood sugar within the safe range.
3] Ragi is a bliss for *weight-loss* process.
The natural fat content in ragi is lower than all other cereals.
4] Ragi contains higher amounts of dietary fibre; as compared to white rice. Due to this, ragi *aids digestion, prevents over-eating* and makes you feel full for a longer span of time.
It also contains an amino acid called tryptophan which *reduces appetite.*
5] Ragi help in *decreasing the cholesterol levels* of your body.
The amino acids lecithin and methionine help by getting rid of the excess fat in the liver.
6] Ragi works wonders for *maintaining young and youthful skin.*
Vital amino acids like Methionine and Lysine present in it make the skin tissues less prone to wrinkles and sagging.
7] Ragi *Battles Anemia.*
Ragi is an excellent source of natural iron and thus a boon for anemic patients and also for those with low haemoglobin levels.
Once ragi is allowed to sprout, the Vitamin C levels tend to increase and lead to easy absorption of iron into the bloodstream.
8] Ragi helps maintaig *mental health. *
Regular consumption of Ragi is highly beneficial in dealing with conditions of anxiety, depression and insomnia.The presence of antioxidants, mainly Tryptophan and amino acids, helps as they work as natural relaxants.
As per a study conducted by MedIndia in 2000, Ragi consumption is also useful for *migraines.*
9] Green ragi is also recommended to *lactating mothers*
For Yummy recipe made of Ragi follow this space on Sunday