7 Health Benefits of Ragi | Eleusine coracana

Ragi, also known as Eleusine, coracana finger millet, is a grain that is widely grown and consumed in India, Africa Health Benefits of Ragi

Health Benefits of Ragi | Eleusine coracana 

What is Ragi

Ragi, also known as Eleusine, coracana finger millet, is a grain that is widely grown and consumed in India, Africa and Southeast Asia. It is a cereal crop that is particularly popular in regions with poor soil and low rainfall, as it is able to thrive in such conditions. Ragi is a rich source of fiber, protein, vitamins, and minerals, making it a nutritious food option. It is commonly used to make porridge, bread, and other baked goods, and can also be used as a substitute for rice or other grains in various dishes. Due to its high nutritional value, ragi is gaining popularity as a superfood and is being incorporated into various health food products.

Health Benefits of Ragi | Eleusine coracana 

Health Benefits of Ragi

Ragi, also known as finger millet, is a nutritious grain that offers several health benefits. Here are some of the health benefits of ragi:

1. High in Nutrients: Ragi is rich in nutrients such as calcium, iron, and fiber. It also contains essential amino acids that are required by the body.
2. Good for Bone Health: Ragi is a rich source of calcium, which is essential for healthy bones and teeth. It also contains vitamin D, which helps the body absorb calcium.
3. Controls Diabetes: Ragi has a low glycemic index, which means it releases glucose slowly into the bloodstream, helping to regulate blood sugar levels.
4. Helps in Weight Loss: Ragi is high in dietary fiber, which helps keep you feeling full for longer periods, reducing your appetite and aiding in weight loss.
5. Reduces Cholesterol: Ragi contains antioxidants and dietary fiber, which helps reduce cholesterol levels in the body, lowering the risk of heart disease.
6. Good for Digestive Health: Ragi is high in dietary fiber, which promotes healthy digestion and prevents constipation.
7. Gluten-Free: Ragi is naturally gluten-free, making it a good alternative for people with celiac disease or gluten sensitivity.

In summary, ragi is a nutritious grain that offers several health benefits and is a great addition to a healthy diet.

Health Benefits of Ragi Flour

Ragi flour is a nutritious flour made from finger millet, which offers several health benefits. Here are some of the health benefits of ragi flour:

1. High in Nutrients: Ragi flour is a rich source of nutrients such as calcium, iron, and fiber. It is also high in protein and contains essential amino acids that are required by the body.
2. Controls Diabetes: Ragi flour has a low glycemic index, which means it releases glucose slowly into the bloodstream, helping to regulate blood sugar levels.
3. Helps in Weight Loss: Ragi flour is high in dietary fiber, which helps keep you feeling full for longer periods, reducing your appetite and aiding in weight loss.
4. Good for Digestive Health: Ragi flour is high in dietary fiber, which promotes healthy digestion and prevents constipation.
5. Gluten-Free: Ragi flour is naturally gluten-free, making it a good alternative for people with celiac disease or gluten sensitivity.
6. Good for Bone Health: Ragi flour is a rich source of calcium, which is essential for healthy bones and teeth. It also contains vitamin D, which helps the body absorb calcium.
7. Reduces Cholesterol: Ragi flour contains antioxidants and dietary fiber, which helps reduce cholesterol levels in the body, lowering the risk of heart disease.

In summary, ragi flour is a nutritious flour that offers several health benefits and is a great addition to a healthy diet.

History of ragi

Ragi, also known as finger millet, has a long history of cultivation and consumption in several parts of the world, particularly in India and Africa. It is believed that ragi was first domesticated around 5000 years ago in the highlands of Ethiopia, and from there, it spread to other parts of Africa and Asia.

In India, ragi has been a staple food for many centuries, particularly in the southern parts of the country. It is believed that ragi was introduced to India by African traders who came to the country through the coastal ports. Ragi cultivation and consumption became popular in the southern regions of India due to the crop's ability to thrive in poor soil and low rainfall conditions.

Over time, ragi became an integral part of the local cuisine, and various dishes were developed using this grain. Ragi porridge, known as ragi malt, is a popular breakfast item in several parts of India, particularly in the southern states. Ragi is also used to make bread, roti, dosa, and other baked goods.

Today, ragi is gaining popularity as a superfood due to its high nutritional content and health benefits. It is being incorporated into various health food products, including energy bars, protein powders, and cereals, and is being exported to several countries.

Vitamin minerals Nutrition Value of Ragi

Ragi, also known as finger millet, is a nutritious grain that is high in several vitamins and minerals. Here is a breakdown of the nutrition value of ragi per 100 grams:

• Energy: 328 kcal
• Carbohydrates: 72.6 g
• Protein: 7.3 g
• Fat: 1.3 g
• Fiber: 11.5 g
• Calcium: 364 mg
• Iron: 3.9 mg
• Magnesium: 137 mg
• Phosphorus: 283 mg
• Potassium: 408 mg
• Sodium: 11 mg
• Zinc: 2.9 mg
• Vitamin B1 (Thiamin): 0.33 mg
• Vitamin B2 (Riboflavin): 0.19 mg
• Vitamin B3 (Niacin): 1.1 mg
• Vitamin B6: 0.3 mg
• Folate: 44 mcg

As you can see, ragi is a rich source of several important minerals such as calcium, iron, magnesium, and potassium. It is also high in dietary fiber and contains essential amino acids that are required by the body. Additionally, ragi is low in fat and calories, making it an ideal food for weight loss and management. Overall, ragi is a nutritious food that offers several health benefits and is a great addition to a balanced diet.

Disadvantages of Eating Ragi

While ragi has several health benefits, there are some disadvantages to eating it that are worth considering:

• Digestive Issues: Ragi contains a high amount of insoluble fiber, which can cause digestive issues such as gas, bloating, and constipation in some people, especially if consumed in excess.
• Antinutrients: Ragi contains antinutrients such as phytates and tannins, which can interfere with the absorption of certain nutrients such as iron and zinc.
• Allergies: Some people may be allergic to ragi, causing symptoms such as skin rash, hives, or itching.
• Thyroid Function: Ragi contains goitrogens, which can interfere with thyroid function if consumed in large quantities.
• Low in Methionine: Ragi is low in the essential amino acid methionine, which is important for the synthesis of proteins and other important molecules in the body.

It is important to note that these disadvantages apply only to a small proportion of people who may have pre-existing medical conditions, allergies, or specific dietary requirements. In general, ragi is considered a safe and nutritious food option when consumed in moderation as part of a balanced diet.

Other use of Ragi

In addition to being a popular food grain, ragi has several other uses as well. Here are some of the other uses of ragi:

• Animal feed: Ragi straw and stalks are used as animal feed, particularly for cattle and horses.
• Traditional medicine: In traditional Indian medicine, ragi is used to treat several health conditions such as anemia, diabetes, and osteoporosis.
• Brewing: Ragi is used in some parts of Africa to make beer and other alcoholic beverages.
• Soil erosion control: Ragi is used as a cover crop to prevent soil erosion and improve soil fertility.
• Weaving: In some parts of India, the stalks of ragi are used to make baskets and other woven products.
• Gluten-free baking: Ragi flour is gluten-free and can be used as a substitute for wheat flour in baking.

Overall, ragi is a versatile crop that has several uses beyond just being a food grain. Its ability to thrive in poor soil and low rainfall conditions makes it an important crop for food security and poverty reduction in several parts of the world.

Here's a Simple Recipe for Ragi Roti:

Ragi roti is a popular flatbread made with ragi flour in the Indian states of Karnataka and Andhra Pradesh. Here's a recipe for ragi roti:

Ingredients:

• 1 cup ragi flour
• 1/2 cup finely chopped onions
• 1/2 cup finely chopped coriander leaves
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon salt
• 1/2 cup water
• Oil for cooking

Instructions:

1. In a large mixing bowl, combine ragi flour, chopped onions, coriander leaves, cumin seeds, and salt.
2. Gradually add water and knead to make a soft and smooth dough.
3. Divide the dough into equal-sized balls.
4. Take one ball and flatten it with your palms to form a disk.
5. Dust it with ragi flour and place it on a rolling board.
6. Roll it into a thin circle of about 6-7 inches in diameter.
7. Heat a tawa or a griddle over medium heat.
8. Once the tawa is hot, place the rolled roti on the tawa.
9. Cook for about 1 minute on one side or until you see bubbles forming.
10. Flip it over and cook for another minute.
11. Drizzle some oil over the roti and spread it using a spatula.
12. Flip it over and cook for another minute until both sides are evenly cooked and crispy.
13. Repeat the process with the remaining dough balls.
14. Serve hot with any side dish of your choice.

Enjoy your delicious and healthy ragi roti!