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Ragi is a very nutrient-rich millet. It resembles mustard seeds and is high in calcium, iron, protein, and fibre. Methionine, an amino acid which is deficient in diets that depend on starchy foods like polished rice or plantains, is found in ragi. Because of this, it is a very valuable millet. Ragi is combined with other grains, like rice and wheat, to make traditional dishes like upma and idlis. This grain is advantageous to persons who are gluten intolerant because it is gluten-free and high in protein. In this article, we will see many health benefits of ragi or finger millets.
Ragi (famous in India), commonly known as finger millet and Kodo in Nepal, has the highest potassium and calcium content of all millets as well as the majority of other grains and cereals. There are still more items on the list. Ragi is also abundant in dietary fibre and polyphenols, both of which have numerous benefits.
Health benefits of Ragi:
Ragi is a healthy option for diabetics because it is high in fibre, minerals, and amino acids. Additionally, it has more polyphenols which help regulate blood sugar levels than regularly consumed grains like rice, wheat, and maize.
Increases heart health
Because ragi is salt and cholesterol free. That is why those with cardiac conditions can consume it without risk. Vitamin and dietary fibre abundance aid in raising levels of HDL, As a result, it improves heart health and prevents fatty deposits in heart veins.
Maintains bone strength
Another calcium-rich food, ragi, is a great way to keep your bones and teeth strong.
Ragi aids in weight loss
That is because it contains few calories and makes you feel fuller for longer. So, if you’re trying to lose weight, make sure to include ragi in your diet.
It maintains healthy skin
Ragi contains calcium and vitamin E which is wholesome for skin and the prevention of skin damage. Vitamin E, a natural moisturiser, forms a layer on your skin that permits skin growth. Ragi also promotes the healing of skin scars. Skin revitalization is one of the many advantages of ragi flour.
Ragi contains high iron content and raises haemoglobin levels, which is especially beneficial for those who have anaemia. Ragi which has been sprouted releases vitamin C, which helps in the body’s absorption of haemoglobin.
How to prepare ragi
Because ragi is so little, it cannot be polished too much, which means that it essentially keeps everything nice.
You can make chapatis, Bhakris, chilla, dosas, oatmeal, cakes, pancakes, parathas, and cookies can all be made with ragi flour.
Upma can be made with the whole ragi. First, wash the entire ragi and rinse properly. Drain the excess water and keep it aside. Do other preparation in the meantime till it swells a little more. Fry the veggies and mix ragi. Add some water to swell more. Your upma is ready.
Side effects of Ragi
Even while ragi has several health advantages due to its high nutritional content, consuming too much of it can result in a variety of health issues, including the following:
Increased potassium levels in the body: Consuming too many ragi meals can make you have higher potassium levels. Chest pain, nausea, and tingling are just a few of the issues it may bring on.
Ragi has a high protein content, which is bad for those who have kidney disease because it makes it harder for the body to absorb extra protein.
Ragi is slowly absorbed, hence excessive ingestion can result in serious constipation issues. You can use ragi in a balanced form.