Finger millet (Eleusine coracana L.) also known as Ragi in southern India and Nachni in northern India is one of the important cereals, nutritionally it is higher in protein and minerals in comparison to other cereals and millets. It is a great source of protein and minerals, making it ideal source of nutrition for vegetarians. Also agriculturally, Ragi crop can withstand severe drought and can be grown easily throughout the year.
Ragi is a super food, as it contains important amino acids viz., isoleucine, leucine, methionine and phenyl alanine which are not present in other starchy meals. It has the highest amount of calcium (344 mg %) and potassium (408 mg %). It is a great source of iron making it beneficial for individuals with low hemoglobin levels.
Some of the health benefits of ragi are that it is, anti-diabetic, antioxidant and antimicrobial properties. Being low in fat and gluten free, ragi is easy to digest. Therefore, it is advised to be given to kids as their first food in form of porridge.
Health Benefits
For Weight loss: Ragi contains an amino acid, Tryptophan which reduces appetite. It has a much higher amount of dietary fiber compared to white rice and other grains. It is also a low fat cereal and most of the fats are in the unsaturated form. This makes it the best choice in grains for people trying to lose weight. The bulkiness of the fibers and the slower digestion rate makes one feel fuller on fewer calories and therefore helps in prevention of excess calorie consumption.
For Bones: Ragi is the richest source of calcium among plant foods. Calcium along with vitamin D helps to strengthen bones. It is an excellent source of natural calcium for children and aging people. It helps in development of bones in growing children and in maintenance of bone health in adults. Thus Ragi helps to keep bone problems at bay and could reduce risk of fractures too.
For Diabetics: Regular consumption of finger millet is known to reduce the risk of diabetes mellitus and gastrointestinal tract disorders and these properties are attributed to its high polyphenol and dietary fiber content. According to research Finger Millet based diets help diabetics as they contain higher amounts of fiber over other cereals and millets. Diets based on whole finger millet have a lower glycemic response i.e. lower ability to increase blood sugar level. This has been attributed to presence of certain factors in ragi flour which lower digestibility and absorption of starch.
For lowering high cholesterol levels: Ragi contains amino acids Lecithin and Methionine which help in bringing down cholesterol levels by eliminating excess fat from Liver. Finger Millet also contains the amino acid threonine which hinders fat formation in the liver, and helps to bring down the cholesterol levels. The high fiber content of ragi also helps to manage cholesterol problems.
In anemia: Ragi is an excellent plant source of natural Iron. Its consumption helps in Anemia. Vitamin C increases iron absorption. Sprouted ragi develops vitamin C in the process of sprouting, therefore the iron in ragi becomes more bio available when consumed as sprouted ragi flour or ragi malt.
Source of essential amino acids: Ragi is rich in Amino Acids vital for the body. Finger Millet contains amino acids namely Tryptophan, Threonine, Valine, Isoleucine and Methionoine. Isoleucine helps in muscle repair, blood formation, bone formation and improves skin health. Valine is an essential amino acid which facilitates metabolism and repair of body tissues. Another essential amino acid, not found in most cereals, is Methionine. It is found in Ragi and therefore makes it a complete protein food unlike other cereals and millets. The amino acid Methionine is useful in various body processes, helps in eliminating fat from the body, and is main provider of sulfur in body. Sulfur is essential for production of Glutathione which is the body’s natural and most important antioxidant.
Start including Ragi in your diet and share some of your favorite Ragi recipes.
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REFERENCES
http://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-ragi.htm
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