Even though India is the main manufacturer of finger millet (ragi or nachni), contributing to about 58% of its global production, very few Indians know about its health assistances and nutritional value. If you’re among those who are unaware about the benefits of including nachni in your diet, we give you 10 reasons why you should.
1. Rich in calcium:
No other cereal comes close to ragi when it comes to calcium contented. Calcium is an important 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 gain its benefits. You may also like to know the 10 reasons you should eat calcium rich foods.
2. weight loss:
The natural fat content of ragi is lesser 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.
3. High fibre content:
As compared to white rice, ragi contains higher amounts of nutritional fibre. Due to this, ragi aids digestion, avoids over-eating and makes you feel full of a longer span of time. The amino acids lecithin and methionine helps in decreasing the cholesterol levels of your body by getting rid of the additional fat in the liver
4. Regulate blood sugar levels:
The high polyphenol and fibre contents has one more perk. Diabetic patients can trust ragi to create a controlled build in glucose level. Diets that regularly include ragi have been known to have lower glycemic response. This is frequently down to the inclusion of bran in ragi as the grain is too small to be polished and milled
5. Battles anemia :
Ragi is an admirable source of natural iron. Patients of anemia and low hemoglobin levels can begin to include ragi in their diet as a domestic remedy. Vitamin ‘C’ is known to aid the absorption of iron. Once ragi can sprout, the vitamin C levels increase and lead to further absorption of iron into the bloodstream.
6. Natural relaxant:
The sufficient 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 supplier to the relaxing effects of ragi.
7.Control the risk of stroke:
In its early stages of growth, that is, when it is still green, ragi can help avoid 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 of hypertension and stroke goes downs significantly
People with celiac disease or followers of the gluten-free diet can incorporate ragi into their daily consumption as it is totally free of gluten. Not many cereals can boast of this property since gluten is a key nutrient in all cereals.
9. Excellent baby food:
In Southern India, where ragi is extensively consumed, babies as old as 28 days are fed ragi porridge at their christening. It is believed that ragi helps better digestion. The high calcium and iron content are 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.
10. Boosts lactation:
Lactating mothers is urged to include ragi, especially when it is green as it improves 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 absolutely. Ragi is prescribed to the mothers that wish to increase the quantity of milk produced for their baby.