Amazing benefits of Ragi!

Times have changed now, there is so much which has changed in terms of our eating habits too!

Our lifestyle has changed, it has now become more of sedentary.

People are becoming health conscious because of ever rising lifestyle diseases!

Living a healthy lifestyle is not that difficult if you follow a good path and a known path.

In this busy world of super foods, there is an ancient food which has loads of benefits!

I am talking about ragi.

Ragi is a very ancient grain which is also called as finger millet or African millet.

It is also known as wimbi, bolu,telebun and nachni.

It was consumed as a staple diet before rice.

It is one of the oldest and whole grain consumed by humans.

In India, Karnataka is the largest producer of ragi!

Nutritional information about Ragi:-

  • It is a very nutritious grain.
  • It is a good source of calcium and iron.
  • It is a rich source of carbohydrates.
  • Ragi is rich in starch.
  • It is a good source of water soluble vitamins i.e B complex (Niacin, vitamin B6 and folic acid)

In 100 grams of ragi flour, You get :-

Carbohydrates:- 72.6

Protein:- 7.7

Fiber:-3.6

Fat:-1.3

Calcium:- 350

Iron:- 3.9

Ragi is called as a wonder grain not just because of its excellent nutritional aspects but it also has the most crucial nutrient which are the essential amino acids.

What are Essential amino acids?

  • These amino acids are those which are not synthesized by the human body but are essential other functions in the human body.
  • They help in tissue repairing, helps in good muscle coordination, proper blood circulation, muscle relaxant, reduces anxiety.

Essential amino acid (EAA) profile of ragi flour (mg/g) :-

Leucine- 594

Valine- 413

phenylalanine- 325

isoleucine- 275

threonine- 263

methionine- 194

tryptophan- 191

Lysine- 181

Health benefits of ragi:-

  • Since is an excellent source of calcium, it helps in maintaining bone health.
  • It reduces the occurrence of fractures.
  • It reduces the risk of osteoporosis and osteoarthritis.
  • It aids in weight loss since it has an amino acid tryptophan, this amino acid is responsible for reducing appetite and hunger pangs.
  • Since ragi is a rich source of dietary fiber, it helps in giving satiety (Feeling of fullness) for a longer period of time.
  • It helps in reducing constipation issues because of its excellent fiber content.
  • It helps in curing anemia since it is an excellent source of iron.
  • If vitamin C in any form is added with ragi, iron absorption is increased.
  • It helps in reducing migraine attacks as it is an excellent relaxant.

Recipe options with ragi:-

(1) Ragi-Oats ladoo

Ingredients:-

1 cup ragi flour

1/2 cup oats flour

10 dates

1/2 cup milk

1/2 cup honey

2 tbsp ghee

1 tsp elachi powder

12 cashew nuts

Method:-

  • Take a pan, add 1 tbsp of ghee to it and roast oats flour then roast ragi flour at lower sim.
  • Once it is roasted, add dates paste to it.
  • Mix it well. Add honey and mix.
  • Add elachi powder to it and mix well.
  • Now switch off the gas. Let it cool down.
  • Add cashews to it.
  • Make a dough and cool it down.

(2) Ragi cookies

Ingredients:-

1 cup of ragi flour

1/2 cup maple syrup/ honey

1/2 tbsp of elachi powder

1/2 tbsp of baking soda

1/2 cup oil

1/2 tbsp of salt

Method:-

  • Take a pan, roast ragi flour till it turns a bit darker.
  • Add baking soda
  • Add elachi powder.
  • Add honey or maple syrup to the darkened flour.
  • Mix well.
  • Add salt.
  • Add oil.
  • Make a cookie dough and place it in the cookie pan
  • Pre-heat the oven and then put the cookie pan at 180 degree Celsius.
  • Bake it for 8 minutes

Ragi is truely a super food!

 

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Dt.Trishala Chopra

With varied degrees, Trishala Chopra gets a complete hold in her subject! She is currently pursuing her doctorate in the field of alternative therapies and her diploma in sports nutrition. Her knowledge in the field of naturopathy,yoga, ayurveda, clinical nutrition, nutraceuticals makes her a complete package of knowledge!

One thought on “Amazing benefits of Ragi!

  • June 14, 2017 at 12:07 pm
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    Aw, this was a very nice post. In concept I want to put in writing like this additionally – taking time and precise effort to make an excellent article… however what can I say… I procrastinate alot and by no means seem to get one thing done.

    Reply

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