Struggling with poor bone health, fragile nails, or bad dental health? Then all these are subtle signs of low calcium levels in the body that can gradually affect your overall health and mental well-being. Interestingly, there’s one millet, which can increase calcium levels naturally. Here’s all you need to know about Ragi and how this millet can be added to the diet.
What is Ragi?
Ragi, also known as finger millet, is a small, nutrient-dense grain that is gaining popularity across the world for its umpteen health benefits and low calorie content, which makes it perfect for health enthusiasts and diabetics and also for people suffering from low calcium levels.
Why Ragi?
Ragi, or finger millet, is a type of small-grained cereal that belongs to the millet family. It is native to the Indian subcontinent, Africa, and other parts of Asia. Ragi is considered a superfood due to its dense nutritional profile, including high levels of calcium, iron, fiber, and essential amino acids. It is naturally gluten-free, making it an ideal food for those with gluten intolerance or celiac disease. Moreover, ragi is rich in antioxidants and has a low glycemic index, making it suitable for people with diabetes.
Nutrients in Ragi
Ragi stands out for its exceptionally high calcium content, which makes it an excellent food choice for improving bone health. A 100-gram serving of Ragi provides about 350–370 mg of calcium, which is higher than most other grains and even some dairy products. Calcium is essential for building and maintaining strong bones and teeth, and it also plays a crucial role in muscle function, nerve signaling, and blood clotting. Regular consumption of Ragi can help prevent calcium deficiencies and improve bone density, especially in individuals who do not consume dairy products. Ragi contains other important nutrients like magnesium, phosphorus, and vitamin D, which are also crucial for bone health. Magnesium aids in the absorption and metabolism of calcium, while phosphorus works in tandem with calcium to strengthen bones and teeth. Vitamin D, often obtained from sunlight, helps the body absorb calcium efficiently.
Health Benefits of Ragi
While Ragi is best known for its calcium content, it offers a wide range of other health benefits:
Rich in antioxidants
Ragi contains polyphenols, which act as antioxidants, helping to neutralize harmful free radicals in the body and reduce oxidative stress. This can help lower the risk of chronic diseases such as heart disease and cancer.
Aids in Digestion
Ragi is high in dietary fiber, which aids digestion and promotes regular bowel movements. It also helps maintain a healthy gut microbiome and prevents constipation.
Regulates blood sugar
Due to its low glycemic index, Ragi is ideal for individuals with diabetes as it helps regulate blood sugar levels and provides a steady source of energy without causing spikes in glucose levels.
Weight Management
The high fiber content in Ragi helps keep you full for longer, reducing the likelihood of overeating and promoting healthy weight loss.
Simple ways to add Ragi to the daily diet
Including Ragi into your daily diet is simple and can be done in a variety of ways. Here are some delicious and creative ways to add Ragi to your meals to increase calcium intake:
Ragi Flour Porridge
One of the easiest and most traditional ways to consume Ragi is by making a warm porridge, or kanji. It’s a comforting breakfast or snack option that can be sweetened with jaggery or honey and flavored with cardamom or cinnamon. Adding nuts and seeds to the porridge will further enhance its calcium and nutrient content.
Ragi Chapati
Ragi flour can be used to make chapatis or rotis as a gluten-free alternative to wheat flour. Ragi chapatis are easy to make and a perfect accompaniment to curries and dals. The addition of Ragi to your daily meals in the form of rotis ensures a regular intake of calcium.
Ragi Idli and Dosa
Ragi can also be used to make a healthier version of traditional South Indian breakfast items like idli and dosa. By combining Ragi flour with rice or urad dal, you can prepare a batter that ferments and rises naturally, giving you soft and fluffy idlis or crispy dosas.
Ragi Smoothies
Adding ragi to your smoothies is a great way to increase your calcium intake without compromising on taste. You can blend Ragi flour with fruits like bananas, berries, or mangoes and mix it with your choice of milk or yogurt for a nutritious and calcium-rich drink.
Ragi Cookies and Snacks
Ragi can be used in baking, replacing a portion of the regular flour in cookies, cakes, and other snacks. By doing so, you can enjoy your favorite treats while boosting your calcium intake.
Start a Conversation
Post comment