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Ragi- Benefits, Uses, Types and Nutritional Facts about Ragi you need to know

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Ragi-Benefits-Uses-Nutritional-Facts

Ragi is a type of millet that is commonly grown in parts of the world with a particularly hotter climate such as Africa and South Asia. In India, Ragi has always been a significant part of the food culture for generations. Ragi is also known as Nachni in some parts of India, whereas its western name is Finger Millet.

The Ragi grain is well-known for its nutritional density like many other types of millets. Ragi flour is considered a superfood and was once consumed widely in Indian homes. However, its popularity had dwindled in favour of more commonly available types of grain flours. Recently, Ragi has been making a resurgence as more and more Indians look forward to adopting a more wholesome, nourishing, and wholesome diet for their family.

Let us delve deeper into the subject, and know more about the benefits of Ragi, the uses of Ragi and the nutritional content that makes it such a popular and sought-after ingredient today.

The Ragi grain is predominantly used to make Ragi flour, which has a number of different culinary applications in different parts of the country. The grain is malted, and then ground into a fine flour which paves the way for many delicacies to be prepared with Ragi flour. Many recipes substitute more commonly used types of flour with Ragi flour due take advantage of its nutritional density. Some delicacies are proprietary to Ragi flour, and have always been prepared with it.

Uses of Ragi Flour

Let us look at the many ways in which Ragi uses its beneficial qualities to become a crucial part of our diet, and the types of recipes that are prepared with Ragi flour. It is often used to prepare a number of breakfasts, meals and other types of delicacies in Indian homes.

  1. Ragi Dosa – Flatbreads prepared with Ragi flour are very common in India, and the humble Dosa is one of the standout Ragi recipes. It not only adds a vibrant colour to the Dosa but also gives it a unique flavour.
  2. Ragi Bhakri – Bhakris are a type of flatbread made in Maharashtrian cuisine. Essentially a flatbread that is paired with curries and vegetable dishes, the Ragi Bhakri is considered 006Dore nutritious than the regular Bhakri.
  3. Ragi Porridge – Like the Ragi Dosa, the Ragi Porridge is an excellent breakfast recipe made with Ragi flour. This porridge made with Ragi uses regular flour as well as sprouted grain malt. The Ragi Porridge is a satisfying food which can be a great start to your day.
  4. Ragi Idli – Regular Idlis prepared with rice and lentil batter are already healthy but with the addition of Ragi flour, it becomes even better. Ragi Idlis are a popular breakfast and snack item in South India.

In addition to these foods, there are many other dishes made wholly or partly with Ragi flour. Most of the recipes prepared with Ragi uses flour instead of the whole or sprouted grain. However, the consumption of Ragi benefits our bodies in many ways, no matter which form it is consumed in. This makes Ragi an attractive ingredient for many homemakers to add to their families’ diets. Ragi Uttapam, Ragi Ladoos, Ragi (Nachni) Chips, Ragi Halwa and many different kind of recipes are prepared with Ragi flour in Indian homes.

The inclusion of Ragi in different food recipes and preparations is justified by its exceptional nutritional benefits and distinct qualities. The aforementioned claims that Ragi benefits our bodies are backed by the nutritional content of this grain that you can explore below.

Health Benefits of Ragi

Here is how Ragi benefits our bodies with a number of advantageous qualities that adds greater value to our wellbeing by providing us with nourishment and great taste. These are some of the beneficial qualities that incorporating Ragi into your diet can provide.

  1. Ragi flour is naturally gluten-free. It is an excellent option for people with gluten sensitivity. (Source https://www.healthline.com/nutrition/what-is-millet#benefits)
  2. It is a source of iron, calcium and protein. A healthy consumption of these nutrients is quite beneficial for overall health. (Source https://www.healthline.com/nutrition/what-is-millet#benefits)
  3. Ragi is also rich in insoluble fibre which alleviates many digestion problems and other related ailments. It also keeps one feeling full and satisfied for longer, greatly minimizing overeating due to untimely hunger cravings. (Source https://www.netmeds.com/health-library/post/ragi-nutrition-health-benefits-uses-for-skin-and-hair-side-effects)

 

Nutritional Information 

These are the details of the nutritional content of Ragi (per 100gm) including the various vitamins and minerals. (Source: https://en.wikipedia.org/wiki/Eleusine_coracana#Nutrition)

Energy

1,597 kJ (382 kcal)

Carbohydrates

75.1 g

Dietary fibre

3.5 g

Fat

4.2 g

Protein

10.8 g


 

Vitamins

Quantity

Thiamine (B1)

0.4 mg

Riboflavin (B2)

0.07 mg

Niacin (B3)

6 mg

Pantothenic acid (B5)

1.3 mg

Vitamin B6

0.37 mg

Folate (B9)

42 μg

Vitamin E

0.11 mg

Vitamin K

0.8 μg

 

Minerals

Quantity

Calcium

14 mg

Iron

3.9 mg

Magnesium

119 mg

Manganese

1 mg

Phosphorus

285 mg

Potassium

224 mg

Sodium

4 mg

Zinc

2.6 mg

 

This shows how Ragi is packed with nutrition, and health benefits that can be immensely helpful for our well-being. Our bodies can thrive and prosper by incorporating Ragi into a balanced and nutritious diet, and by leading an active lifestyle.

 

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