Ragi has always been a part of the Indian diet. While it is called ragi in the South, it is also called nachni in the North. With research proving the health benefits of ragi, read on to find out how you can improve your health with this superfood.

Here’s What You Can Know:

What makes ragi a superfood?
Nutritional value of ragi
5 health benefits of including ragi in your diet
Ragi-based recipes to try at home

What makes ragi a superfood?

Since it is gluten-free and rich in protein, ragi benefits those who are gluten intolerant. Ragi, also called Finger Millet, contains more potassium and calcium than other millet varieties, most grains and cereals. The list doesn’t end there. Ragi is also rich in polyphenols and dietary fiber, which have multiple health benefits.

Nutritional value of ragi

Ragi is highly nutritious due to its high content of:

Protein – 7.7 grams
Carbohydrates – 72.6 grams
Fat – 1.5 grams
Calcium – 344 milligrams
Phosphorous – 250 milligrams
Manganese – 3.5 milligrams
Iron – 6.3 milligrams
Magnesium – 130 milligrams
Crude fiber – 3.6 grams

5 health benefits of including ragi in your diet

Ragi consists of many nutrients, making it beneficial for your health. Here are some of the advantages of ragi:

Controls Diabetes and its Complications

Ragi is rich in fiber, minerals, and amino acids, which makes it a good choice for people with diabetes. It also has more polyphenols than commonly used grains like rice, wheat, and corn, which help control blood sugar levels.

Helps Weight Loss

The high quantity of dietary fiber makes ragi important in a weight loss diet by keeping your stomach full for a longer period and also improving your digestive system.

Boosts Skin and Hair Health

Amino acids like Methionine and Lysine, found in ragi, resist wrinkles and sagging. When used in a hair mask, it prevents hair loss and improves hair growth.

Improves Bone Strength

Ragi is one of the few rich sources of calcium, apart from dairy products, which help strengthen bones and teeth.

Fights Anemia

The iron content in Ragi boosts hemoglobin levels, which especially helps people with anemia. Sprouted Ragi releases Vitamin C, which helps your body absorb hemoglobin too.

Ragi-based recipes to try at home

If you don’t already include Ragi as part of your diet, these recipes will help you get one step closer to a healthy diet.

Ragi Malt (Porridge)

This is a great breakfast recipe, especially for newborn babies or pregnant women. Soak ragi in 2 to 3 cups of water for one hour. Drain the water and grind the ragi grains with a few spoonsful of water to turn them into a pulp. Remove the pulp into a pan and add 2-3 spoonsful of water. While you heat this, add jaggery, ghee, or milk and sugar as per your taste. Keep stirring while this mixture cooks for 5-10 minutes.

Ragi Masala Bhakri

This recipe is a simple way to substitute wheat rotis from your diet once in a while. Add ragi flour in a bowl and mix onions, green chillies, mint leaves, coriander leaves, shredded carrots, and salt. Knead these into a dough with water. Let the dough rest for half an hour before shaping them into flat circles. Cook these on a tava with a bit of ghee.

Remember that Ragi is best in the mornings because it helps you stay satiated longer. It is also a natural body relaxant, so it gets your day off to a good start. Be an active member of the Activ Living Community and get more information on mindfulness and fitness.