How Finger Millet (Ragi) Can Boost Your Health and Wellness
Ragi is becoming a well-known millet and a superfood in contemporary diets due to its fantastic health advantages. A favorite among health-conscious people, ragi, sometimes called nachni, is a nutritional powerhouse with numerous health advantages. Ragi is one of the most essential types of millet, and India is the world’s largest producer, accounting for around 40% of global millet production. Rich in vital elements, including calcium, magnesium, phosphorus, and iron, ragi is regarded as a superfood.
Ragi has several nutritive and therapeutic benefits for the human body. It is a highly versatile crop perfectly adapted to India’s climate, making it doubly important. In this blog post, we’ll look at the nutritional information of ragi or nachni, discuss its many health advantages, and show you why this ancient grain should be on your menu.
What is Ragi or Finger Millet?
In Hindi, ragi or finger millet is called nachni. It is a nutrient-dense, versatile grain that thrives in hot areas like India. This little reddish-brown grain has been linked to several health advantages, such as blood sugar regulation, weight control, and efficient body processes. One of the numerous nutrient-dense Indian millets, ragi contains essential vitamins such as thiamine (B1), riboflavin (B2), and niacin (B3), which are necessary for energy, metabolism, and general health.
Ragi Nutritional Facts:
Ragi, also known as finger millet (100 g), is regarded as one of the world’s most nutritious cereals. It contains:
– 5-8 % Protein
– 65–75% Dietary fiber
– 15–20% Dietary fiber
– 2.5–3.5% Minerals
– 33 KCal Energy
Compared to other millet and grains, ragi has the highest potassium (408 mg%) and calcium (344 mg%) of any cereal or pulse. The high calcium and iron content of ragi-based dishes makes them ideal for older people and pregnant moms. Researchers are looking into how it might help communities impacted by climate change and fight food insecurity because of its high nutrient density, long shelf life, and resistance to drought.
Top Health Benefits of Ragi:
Excellent Source of Natural Calcium
Ragi is incredibly high in calcium; just 100 grams provides about 36% of the daily requirement for adults. Because it contains three times as much calcium as milk, it’s a great choice for people who avoid dairy products to support bone health and prevent diseases like osteoporosis. Green ragi is also advised for nursing moms experiencing low milk supply.
Maintains Blood Sugar Levels
Ragi is a good option for people with diabetes because of its low glycemic index, which helps control blood sugar levels. Research has shown that its high concentration of polyphenols and antioxidants helps treat and maybe prevent diabetes. Because of its high fiber content, blood sugar levels don’t surge because sugar is absorbed more slowly.
Reduces Body Inflammation
When your body constantly battles infections, it can lead to inflammation. If this situation persists over an extended period, chronic conditions, including diabetes, osteoarthritis, heart disease, and even some types of cancer, can develop. Antioxidants like polyphenols found in ragi aid in the fight against inflammation and oxidative damage.
Helps in Weight Management
The combination of ragi’s high dietary fiber content (greater than rice and flour) and low-fat content helps people maintain their weight. Finger millet’s high-complexity carbohydrates aid in sustaining energy and slowing down digestion. This encourages feelings of fullness, which allows healthy weight loss efforts and may result in a decrease in total caloric intake.
Keeps Hair and Skin Healthy
Ragi is rich in vital vitamins and minerals, such as C and E, which support healthy skin and hair. Phytates, polyphenols, and tannins found in millet seed coatings are significant sources of the plant’s antioxidant activity. These nutrients encourage hair development and help fight free radicals, giving the look of youth.
Gluten-Free Diet
Naturally gluten-free, ragi, or finger millet, is an excellent grain for anyone with celiac disease or gluten intolerance. Ragi and other Indian millets are a healthy substitute for wheat and other gluten-containing cereals. Ragi is a gluten-free cereal that offers a variety of nutritional options, making it particularly advantageous for people with celiac disease or gluten sensitivity.
Rich Source of Iron
An incredible 8.9 mg of iron, essential for synthesizing hemoglobin in red blood cells, can be found in 100 grams of ragi. This Indian millet fulfills the daily requirements of children, adolescents, and adults. Anemia is a disorder caused by an iron deficiency, and India has the highest number of anemias worldwide, with women and children being especially vulnerable.
Long-Shelf Life and Drought Resistant
Ragi is a crucial crop for farmers dealing with erratic weather patterns and water scarcity since it can survive drought and flourish in dry and semi-arid areas. It can also be kept for long periods without losing much of its nutritious content due to its remarkably long shelf life. Ragi’s resilience makes it a vital and sustainable choice for attempts to ensure global food security.
Controls Diabetes
Finger millet has a higher polyphenol content in its seed coat compared to grains like barley, rice, maize, and wheat. For instance, its phenolic content is five times that of wheat and forty times that of rice. Among the millet, it is comparable to foxtail millet and second only to kodo millet. Initial studies reveal that finger millet can control blood glucose levels and hyperglycemic and oxidative stress. Ragi can also help in accelerating wound healing among people with diabetes.
Ragi Can Keep You Young
Ragi and Kodo millet have demonstrated potential in suppressing collagen cross-linking. Their phenolic content and antioxidants are essential elements in preventing aging. Collagen cross-linking is the process by which cross-links develop between or inside collagen molecules in blood vessels, tendons, and skin. Tissue elasticity is attributed to collagen, and cross-linking diminishes this property, resulting in stiffness frequently linked to aging.
Finger Millet (Ragi) Production in India and Its Demand Worldwide
Finger millet is grown on between 4 and 4.5 million hectares worldwide, producing roughly 5 million tons of grain annually. India, the world’s top millet producer, creates a large amount of it. The nation’s proportion of the world’s millet output has stayed constant, averaging 17% from 2012 to 2022 and increasing to 19% in 2022. This constancy is due to consistent farming practices and the crop’s significance in guaranteeing food security, especially in regions with limited resources.
Finger millet exports from India have increased as its health advantages and properties for sustainable agriculture are being more widely acknowledged. India is expected to sell USD 2 billion worth of finger millet. The crop is a desirable substitute for water-intensive crops due to its resistance to drought and reduced water needs, which are consistent with worldwide sustainability trends.
The Indian government and other groups encourage millet planting using contract farming and cluster farming techniques to exploit this potential. These programs hope to increase exports by increasing production, guaranteeing quality, and adhering to international standards.
Conclusion
In conclusion, adding ragi to your diet has many health advantages, including its ability to help manage several illnesses and its rich nutrient profile. Dalunar Exports LLP aims to provide customers worldwide with premium finger millet. Our company, founded in 2023 and headquartered in Morbi, Gujarat, specializes in the supply, export, and trade of high-quality agricultural products, such as finger millet. We are delighted with upholding strict quality standards to guarantee our clients receive the best items. By selecting Dalunar Exports LLP, you are helping a business committed to quality in the international agricultural market and improving your health.
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