Let’s know about Finger Millet. For better health, the consumption of grains along with greens and vegetables is also necessary. Consuming cereals can help in providing essential nutrition to the body as well as keeping it safe from many diseases. Whereas, when it comes to cereals, ragi cannot be ignored. At the same time, ragi has been found beneficial for health in many studies. This is the reason why in this article we are going to tell the benefits of eating ragi. Here you will know the benefits of Finger Millet on various physical problems. Along with this, in which ways the patient can be used has also been told. Apart from this, the disadvantages of ragi have also been mentioned in the article.
Let us first get some information about Finger Millet.
What is Finger Millet?
Ragi is a staple cereal grown in India as well as in various places in Africa. Its scientific name is Eleusine coracana. It is one of the main cereals of India. It is produced mostly in the state of Karnataka in India, it is also known by many different names like – Ragi / Mandua / Mangal in Hindi and Kezhvaragu in Tamil. At the same time, in Kannada and Telugu also it is called ragi. It is rich in many essential nutrients like fiber, protein, potassium, and calcium (1). Further, in the article, its health benefits have been explained in detail.
Know further in detail the benefits of Finger Millet related to health problems.
Benefits of Finger Millet
In this part of the article, the benefits of eating ragi on various physical problems have been explained step by step. At the same time, keep in mind that consuming ragi is not a cure for any physical problem. It can be consumed only to prevent physical problems and as a healthy food. Now read further:
If we talk about the benefits of ragi, then it is also rich in antioxidant properties (2). Ragi contain several phenolic compounds, such as tannins, polyphenols, and flavonoids, which may exhibit antioxidant effects (3). At the same time, the antioxidant effects may help reduce the risk of heart disease, aging problem,ms and arthritis caused by free radicals () . In such a situation, the intake of the patient involved in antioxidant foods can prove to be beneficial.
The benefits of eating Finger Millet can be seen in problems related to inflammationRagigi is found to havan e anti-inflammatoreffectsct and this effect can be useful for problems related to inflammation (such as diabetes, arthritis, allergies, heart disea,se etc.) (3) ( 5) . In such a situation, Finger Millet can be made a part of the daily diet to reduce the effects of inflammation.
3. Ragi for diabetes
If we talk about the problem of diabets , then Finger Millet can be included in the diabetes dit Aa research suggests that it has anti-diabetic properties, which may help reduce the risk of type 2 diabetes () . At the same time, it is a low-glycemic food item, which can help control blood glucose (7). In such a situation, ragi can be considered beneficial for diabetes patients.
Ragi can be helpful to some extent in preventing cancerSomeme essential amino acids such as methionine, cysteine , and lysine are present in ragi, which cahelp preventng cancer. Not only this, but the dietary fiber present in it can also help in preventing cancer. At the same time, research mentions that it can also be helpful to some extent in reducing the risk of breast cancer () . However, do not mistake it as a cure for cancer, it can only help prevent cancer to some extent. On the other hand, if someone has cancer, then it is very important to gethe t medical treatment done.
5. Ragi for weight loss
If we talk about the benefits of ragi, then it can also become a part of the weight loss diet. Research related to this mentions that the use of ragi cahelp controlng weight. It contains an amino acid called tryptophan, which can help control weight by reducing appetite. In addition, research suggests that ragi is a high-fiber diet, which may help reduce the risk of obesity (8). However, along with ragi, regular exercise is also necessary.
6. Ragi for cholesterol
Talking about the benefits of ragi, it can alshelp reduceng cholesterol. Cholesterol is a wax-like substance that is present in the cells of the body. Cholesterol is also needed by the human body to function properly. However, if there is an excess amount of cholesterol in the boy , then the risk of heart disease may increase ( 9) . In such a situation, including ragi in the diet to reduce cholesterol can be a reasonable option. The phytic acid and dietary fiber present in it cahelp reduceng cholesterol () .
Many nutrients are essential for the body and protein is also one of those essential nutrients. Protein plays an important role in building muscles and bones and keeping them healthy. Apart from this, protein also works to provide energy to the body (1) . In such a situation, to give the necessary protein to the body, you can include ragi in your protein-rich dit . Ragi is rich in protein, due to which its consumption can be beneficial for health (1) .
8. For Bones
The benefits of ragi are also great for the bonesA a good amount of calcium is also found in ragi. Ia research related to this, it is mentioned that 30 times more calcium is found in ragi than in rice. At the same time, calcium is considered an essential nutrient for bones, which can maintain bone health, strengthen them and also reduce the risk of bone fractures. At the same time, due to the presence of calcium, ragi is one of the healthy foods for infants, growing children, and for pregnant women (8). To prevent calcium deficiency, including ragi in a calcium-rich diet can be a good option.
9. For the heart
Ragi can also be consumed to keep the heart healthy. Ragi contain nutrients like iron and magnesium, which can reduce the risk of heart attack to some extent. In addition, it can also reduce the risk of heart disease by controlling cholesterol and blood pressure (7). In such a situation, ragi can be included in the diet to keep the heart healthy.
10. Ragi for skin
The benefits of ragi are not only for health but also for the skinThehe ferulic acid present in ragi can protect against skin damage caused by Uradiationns. Not only thi buts, it also has anti-aging properties, due to which it can reduce the effects of premature aging on the skin (12) (1) . Ragi can be used as a face mask.
Now let’s know about the nutritional elements of ragi.
Nutritional elements of Finger Millet
You have already known the benefits of ragi. Now it is time to get information about the nutritional elements of ragi () . Know below about the nutrients present in ragi:
|QUANTITY PER 100 GRAMS
|75.0 – 83.3 grams
Now let’s know the things related to the use of ragi.
How to Use Ragi (Finger Millet)
After knowing the benefits of ragi, it is obvious that you wouly want to use it. In such a situation, in this part of the article, we are giving information related to the use of ragi. So use ragi in this way:
- You can eat ragi dosa.
- Ragi roti can be made and consumed.
- Ragi flour can also be used to make parathas.
- Idli can be made from ragi.
- You can make ragi issues, also known as ragi balls.
- Ragi chakli can be made.
- You can use a face mask made of ragi.
Noe : Talking about the quantity of ragi, there is no exact research about it. Its quantity can vary according to age. In this case, it is better to consult experts in this regard. Especially, if one has health issues.
There are advantages of ragi, so there are some disadvantages of ragi, which are mentioned below.
Disadvantages of Ragi – Side Effects of Ragi (Finger Millet)
There is no doubt that the benefits of ragi are many, but in some cases, ragi can also have disadvantages. However, these disadvantages can arise due to excessive consumption. Although there is a lack of precise research related to its disadvantages, then as a precaution, we are giving below some of its possible disadvantages:
- As we have already informed that ragi is a source of calcium. In such a situations excessive consumption can cause kidnestonesne (1) .
- Fiber is also found in ragi. In such a situationthe , consumption of foods rich in fiber can cause stomach problems such as gas, flatulen,ce and stomach cramps (1) .
- Apart from this, if someone is allergic to ragi, then its consumption can cause allergies.
So these were some of the benefits of eating ragi. It is expected that those who have not yet included this nutritious food in their diety wily consume ragi after knowing the benefits of ragi given in this article. If ragareis used in a balanced quantity, then the benefits of ragi can be seen in health. In such a situation, for the benefit of ragi, include it in the diet and share this article with other people as well. Hope this article related to the benefits of ragi has been helpfutoor you.
frequently asked Questions:
Does ragi increase weight?
No, ragi can reduce or control weight ().
Can eat ragi cause sleep?
Consumption of ragi can be useful in the problem of insomnia. It can help in good sleep by relaxing the body ( 1 ).
Can we eat rage very day?
Ragi can be consumed as a substitute for wheat bread (). However, there are some disadvantages to consuming it in excess, so it may be better to consume it two to three days a week rather than every day.
Does ragi contain iron?
Yes, vagaries are a good source of iron ().