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Home (http://www.thehealthsite.com) Fitness (http://www.thehealthsite.com/fitness/) Did you know these 10 health benefits of ragi or nachni?
Did you know these 10 health benets of ragi or nachni?
Shruti Sawant (http://www.thehealthsite.com/author/shruti-sawant/) January 3, 2014 at 3:57 pm
Finger millet, more commonly known as ragi or nachani, is a cereal widely grown in the African and Asian continents. Native to the
Ethiopian highlands, this crop is quite easy to grow at altitudes higher than usual. The state of Karnataka is the highest producer of ragi in
India, contributing to 58% of the countrys production. It is one of the few cereals that neednt be polished making it healthier than its
counterparts. Here are a few more reasons to include this wonder grain in your diet:
Rich in calcium No other cereal comes close to ragi when it comes to calcium content. Calcium is a significant factor when it comes to
bone development and prevention of osteoporosis. Replacing calcium pills with a ragi kanji or porridge and including it in the diet of
growing children is a good way to reap its benefits. (Read: Osteoporosis: What you ought to know (http://www.thehealthsite.com/diseases-
conditions/osteoporosis-what-you-ought-to-know/))
Helps in weight loss The natural fat content in ragi is lower than all other cereals. Also, this fat is in its unsaturated form. Thus,
substituting it for wheat and rice is a good choice for people trying to lose weight. It also contains an amino acid called Tryptophan which
reduces appetite. (Read: 5 healthy flours you should try (http://www.thehealthsite.com/fitness/5-healthy-flours-you-should-try/))
High fibre content As compared to white rice, ragi contains higher amounts of dietary fibre. Due to this, ragi aids digestion, prevents
over-eating and makes you feel full for a longer span of time. The amino acids Lecithin and Methionine help in decreasing the cholesterol
levels of your body by getting rid of the excess fat in the liver. On the other hand, Threonine hinders the formation of fat in the liver and
provides overall reduction of body cholesterol.
Aids diabetics The high polyphenol and fibre content has another perk. Diabetic patients can trust ragi to create a restrained build in
glucose level. Diets that regularly include ragi have been known to have lower glycemic response. This is mostly down to the inclusion of
bran in ragi as the grain is too small to be polished and milled.
Battles anaemia Ragi is an excellent source of natural iron. Patients of anaemia and low haemoglobin levels can begin to include ragi in
their diets as a domestic remedy. Vitamin C is known to aid the absorption of iron. Once ragi is allowed to sprout, the vitamin C levels
increase and lead to further absorption of iron into the bloodstream. (Read: Go guavas 10 reasons to eat this fruit!
(http://www.thehealthsite.com/fitness/10-health-benefits-of-guavas/))
Read more about causes, symptoms, diagnosis and treatment of anemia (http://www.thehealthsite.com/diseases-conditions/anemia-or-
anaemia-causes-symptoms-diagnosis-treatment/).
Natural relaxant The ample amount of amino acids and antioxidants in ragi help the body relax naturally. Common ailments like anxiety,
insomnia, headaches and depression can be battled with ragi. The amino acid called Tryptophan is a major contributor to the relaxing
effects of ragi.
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Reduces the risk of stroke In its early stages of growth, that is, when it is still green, ragi can help prevent high blood pressure. The
cholesterol levels in blood can be regulated too, leading to less plaque formation and blockage of vessels. As a result the risk for
hypertension and stroke goes down significantly.
Gluten-free People with celiac disease or followers of the gluten-free diet can incorporate ragi into their daily consumption as it is
completely free of gluten. Not many cereals can boast of this property since gluten is a major nutrient in all cereals. (Read: Which of these
fad diets have you heard about in 2013? (http://www.thehealthsite.com/fitness/which-of-these-fad-diets-have-you-heard-about-in-2013/))
Excellent baby food In Southern India, where ragi is widely consumed, babies as old as 28 days are fed ragi porridge at their
christening. It is believed that ragi promotes better digestion. The high calcium and iron content is useful for the bone growth and overall
development of the infant. Specially-processed ragi powders for infants are available widely to be used during weaning.
Boosts lactation Lactating mothers are urged to include ragi, especially when it is green as it enhances milk handling and imbibes the
milk with the essential amino acids, iron and calcium required for the nutrition of the mother as well as the child. The production of milk is
also affected positively. Ragi is prescribed to the mothers that wish to increase the quantity of milk produced for their baby. (Read: 10 food
items for womens health problems (http://www.thehealthsite.com/fitness/10-food-items-for-womens-health-problems/))
A few easy recipes that will help you exploit the benefits ragi has on offer are:
Ragi and Jowar Kanji (http://www.thehealthsite.com/fitness/healthy-recipe-ragi-and-jowar-kanjji/)
Nachani Pancakes (http://www.thehealthsite.com/fitness/healthy-breakfast-recipe-nachni-pancakes/)
However, high consumption of ragi should be avoided as it could increase the quantity of oxalic acid in the body. Therefore, it is not
advisable to patients having kidney stones and urinary calculi.
Also read:
Health benefits of cinnamon (dalchini) (http://www.thehealthsite.com/diseases-conditions/health-benefits-of-cinnamon-dalchini/)
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10 health benefits of pudina that can keep you in mint condition! (http://www.thehealthsite.com/diseases-conditions/10-health-benefits-
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seema 3 months ago
ragi is good food in pregnency write or wrong tell me

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Jayapalan KP 6 months ago
I got Ragi and Jowar chapati in Bijapur District!

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