HEALTH BENEFITS OF RAGI/FINGER MILLET
Ragi also known as Finger millet or
nachni is a gluten free whole grain millet and a staple food in South
India. It is high in insoluble fiber and
low in Glycemic index that helps with weight loss and diabetes. It is a
powerhouse of minerals like calcium, potassium, iron and Vitamin D. This wonder grain is known
for its many health benefits. Ragi is best food for weight loss, diabetes and
lowering cholesterol levels.
Nutrients
|
Value
|
Calories
|
320.75 Kcal
|
Carbohydrate
|
62.5 g
|
Total
Fiber
|
11 g
|
Insoluble
Fiber
|
9.5 g
|
Soluble
Fiber
|
1.67 g
|
Total
Fat
|
1.9 g
|
SFA
|
317 mg
|
MUFA
|
585 mg
|
PUFA
|
431 mg
|
Protein
|
7.2 g
|
Moisture
|
10.9 g
|
Folate
(Vitamin B9)
|
34.6 µg
|
Niacin
(Vitamin B3)
|
1.34 mg
|
Calcium
|
364 mg
|
Magnesium
|
146 mg
|
Phosphorus
|
210 mg
|
Potassium
|
443 mg
|
Selenium
|
15.3 µg
|
Zinc
|
2.53 mg
|
HEALTH
BENEFITS
1. Improves digestion:
Ragi is rich in fiber which means there is plenty of roughage which helps
relieve constipation and improves digestion.
2. Beneficial for low
hemoglobin people: As mentioned, Ragi is a great source of
Iron which helps one maintain their hemoglobin levels.
3. Super food for diabetic
people: It has low Glycemic Index which makes it digest
very slowly thus keeping the blood sugar levels constant. It is surely a boon
for people suffering from diabetes.
4. For weight loss:
It is rich in fiber along with low fat combines together to make you full for
longer and prevents from cravings.
5. Strengthen Bones:
As it is loaded with Calcium (364 gm in 100 gm. Ragi). Calcium is known to be
critical for healthy bones and teeth and helps in the prevention of
osteoporosis. It is extremely beneficial for the growing kids as it helps in
the growth and development of the kids.
6. Prevents skin ageing:
Ragi contains amino acids like methionine and lysine which is responsible to
skin tissues to become less prone to wrinkles and sagging. And also it is one
of the natural source of Vitamin D too, which is a carrier molecule for
Calcium, which accounts for vitality.
7. Releases Stress:
Ragi consumption is known to be beneficial for migraines as it works as a
natural relaxants because of the presence of antioxidants, mainly tryptophan.
8. Good for Pregnancy:
It is a prefect super-food one can add during pregnancy as it is a rich source
of Iron, calcium, provides a good amount of protein, have high content of
fiber, improves breast feeding and most important it helps reduces the chances
of gestational diabetes.
PS: Ragi is
very high in calcium, rich in iron and fiber, and hence has a better energy
content too than other cereals. With its cost effectiveness, Ragi is definitely
a health food.
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