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Super Food Ragi

Super Food Ragi benefits

Ragi (Nachni or Finger millet) is one of the most nutritious crop among all the major cereals. The once well-known cereal is however totally absent or less consumed in most people’s diet today. This is quite surprising and unfortunate, considering the nutritive and therapeutic value of Ragi for the human body. Besides, it is a very adaptable crop that is admirably suited to Indian climatic conditions, making it doubly significant. Let’s take a look at few benefits of Ragi.

  • Ragi is a rich source of minerals. It has been found to have more calcium content when compared to other cereals and is also rich in phosphorus, potassium and iron. Calcium is a macro nutrient important in maintaining bone density and preventing osteoporosis. The iron content in it helps to combat anaemia and low haemoglobin levels. Allow Ragi to sprout and it increases the “vitamin C” levels and hence helps in better absorption of iron. Replace your calcium & iron pills with a Ragi kanji or porridge.
  • Helps in weight lossRagi contains high amount of dietary fibre which helps to keep us full for longer time. It also contains an amino acid called tryptophan which reduces appetite and prevents unwanted cravings. The amino acids lecithin and methionine help in decreasing the cholesterol levels of your body by getting rid of the excess fat in the liver. On the other hand, threonine hinders the formation of fat in the liver and provides overall reduction of body cholesterol.
  • Helps in Controlling Diabetes: Ragi is too small to be polished or milled so it includes the bran (the outer layer of the grain) hence it is high in polyphenols and dietary fibres as compared to other cereals. For example, it has 40 times the phenolic content of rice and 5 times that of wheat. The low glycemic index lessens food cravings and maintains the digestive pace, consequently, regulates blood sugar levels.
  • Relaxes the Body: Regular consumption of Ragi is highly beneficial in dealing with conditions of anxiety, insomnia, depression and headaches. The presence of antioxidants and amino acid called Tryptophan acts as a natural relaxants.
  • Ragi keeps you young: Ragi reverts skin aging. Vital amino acids like methionine and lysine present in it make the skin tissues less prone to wrinkles and sagging.
  • Reduces the risk of stroke: Oxidized LDL (Low Density Lipoprotein) inflames the arteries, leading to arteriosclerosis and the risk of heart attack or strokes. Ragi reduces concentrations of serum triglycerides and inhibits lipid oxidation and LDL cholesterol oxidation and hence reduces the risk of cardiovascular diseases.

Along with all these benefits Ragi is beneficial for those who are on gluten free diet and it’s the best baby food and boosts lactation. Now that you have enough reasons to eat Ragi, include it in your routine diet to reap the health benefits of it. To understand more about Ragi and to know how to include it in your diet seek advice at BucketList Dreams.  

Note: However, high consumption of Ragi should be avoided by kidney patients and if you are prone to kidney stones and urinary calculi. Consult your nutrition expert before changing your diet always.

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-Krupa. Hiremath

Consultant, Nutrition