Health Benefits Of Millet / Ragi

Ragi is commonly used in South India. It has tremendous health benefits. Its benefit is not only for physical health, but it is very much beneficial for mental health also.

Ragi porridge (kanji) is quite popular in the South region.

Ragi is a whole grain which gluten-free. It is rich in fibre, with calcium, good carbs, amino acids and Vitamin D. Ragi is a rich source of Calcium, Iron, Protein, and other minerals. The cereal has low-fat content and contains mainly unsaturated fat. It is easy to digest and does not contain gluten; people who are sensitive to gluten can easily consume Finger Millet. Ragi is considered one of the most nutritious cereals. 

Let's talk about various health benefits:-

1. It helps in enhancing Digestion
2. It reduces the risk of heart disease as it has the capacity to reduce cholesterol level
3. It helps in managing diabetes
4. It is rich in carbohydrates, protein, fibre, fat, vitamin and minerals.
5. It has Vitamin C, Vitamin E, and B complex vitamins - thiamine, riboflavin, niacin and folic acid as well as calcium, magnesium, iron and phosphorus.
6. It helps in gastrointestinal and kidney and liver disorders
7. It helps in bone density. It strengthens the bones of growing children and older people having osteoporosis.
8. It helps in treating anaemia. It increases haemoglobin levels. It helps in producing RBC (Red Blood Cells)
9. Rich source of calcium.
10.  It boosts the nervous system. Ragi helps in treating anxiety, depression and insomnia, by maintaining good moods and promoting sound sleep. It consists of Tryptophan which brings the balancing of serotonin and provides relaxation.
11. It is very much beneficial in IBS (Irritable bowel Syndrome), which is very common these days.
12. It helps with hypertension.
13. Helps with migraine.
14. Helps in weight loss.
15. It has anti-ageing properties.
16. It helps in the production of mothers' milk.

Ragi activates the digestive juices and ensures complete assimilation of nutrients, which are absorbed into the bloodstream and transferred to vital organs like the heart, brain, lungs, liver and kidneys.

As it is gluten-free, so can be substituted with wheat

It consists of methionine, a sulphur-based amino acid which is beneficial for skin and hair fall, valine and isoleucine which repair injured muscle tissues and threonine, to enable the proper formation of teeth and enamel and protect the mouth from gum disease.

The best time to consume ragi is in the morning, as it is fibre-rich, which aids in the digestion process.

As it has dietary fibre and vitamin B3 (niacin), which helps in easing cardiac muscle function and improving heart health. It maintains cholesterol levels. It enhances good HDL levels and diminishes bad LDL levels.

Source: Various Books, Netmed & other platforms