11 amazing health benefits of ragi (finger millet) and side effects

Ragi contains all the essential nutrients like calcium, vitamins, fiber, and carbohydrate. In this article, we will talk about ragi health benefits, nutrition and side effects. Calcium is found in large quantities in ragi. Apart from this, it is also helpful in reducing sugar level and weight because of the high amount of fiber in it.

ragi health benefits, nutrition and side effects (Finger Millet)

Ragi in english known as Finger Millet. Its scientific name is Eleusine CoracanaL. It also provides relief to stressed patients. Finger Millet is eaten as flour or germinated. You can have ragi diet plan for weight loss.

It is also beneficial for people with anemia and low hemoglobin. By taking it in the morning breakfast, the body gets the necessary nutrients.

Although India is the highest producer of Ragi or Nachani and contributes about 58% of its global production, very few Indians know about ragi health benefits and nutritional value. People eat ragi roti for weight loss.

If you are one of those people who are unaware of the benefits of incorporating ragi into your diet, then we tell you why you should do this.

Ragi nutritional value

Content                     (Typical)              (Range)   
   
Carbohydrate              72.6                    71.3 – 89.5
Protein                         7.7                       5.8 – 12.8
Fibre                             3.6                       3.5 – 3.9
Fat                                 1.3                       1.3 – 2.7
Calcium                       350 mg
Iron                              3.9 mg
Niacin                          1.1 mg
Thiamin                      0.42 mg
Riboflavin                   0.19 mg
Amino acids               545 mg/g of protein

One cup of ragi flour contains 455 Calories.

Ragi health benefits and side effects

1. Ragi is good for bones

If it comes to calcium content than any other grain does not compete with ragi. Calcium is an important factor in preventing osteoporosis and in the development of bone.

Ragi kanji or oatmeal in the diet of growing children instead of calcium tablets is a good way to take advantage of it.

Also Read: Best food for healthy bones

2. Ragi roti for weight loss

The natural fat content in Finger Millet is less than all other grains. In addition, this fat is in its unsaturated form. Therefore taking ragi instead of wheat and rice is a good option for those trying to lose weight.

It also contains an amino acid called tryptophan which reduces appetite. It is best to eat it in the morning to take advantage of its properties so that your stomach is full day long. Ragi flour is gluten free.

Also Read: Benefits of whole grains for weight loss

Best ragi products for your baby and you

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3. Finger millet is high in fiber content

Compared to white rice, finger millet contains high amounts of dietary fiber. Due to this, it helps in digestion, prevents you from eating too much and makes you feel full for a long time.

Amino acids lecithin and methionine helps to reduce the cholesterol levels of your body by relieving extra fat from the liver. On the other hand, threonin inhibits the formation of fat in the liver and reduces total cholesterol in the body.

Finger Millet nutrition

4. Finger millet flour is good for diabetes

There is another advantage of high polyphenol and fiber content. The patients with diabetes can believe in the ragi so that the glucose levels do not rise rapidly. The diet that contains Finger Millet is known for low glycemic reaction.

It is best to add it to your morning meal or to take lunch in order to keep your system on track throughout the day.

5. Ragi flour benefits for anemia

Ragi flour is an excellent source of natural iron. Patients suffering from anemia and low hemoglobin levels can start incorporating ragi into their diet. This will prove to be best superfood for anemia.

Vitamin C is known to help in the absorption of iron. Once the ragi is germinated, then the level of vitamin C increases and there is more absorption of iron in the blood. For optimum absorption of iron, you can add ragi dosa or ragi balls to the diet. Ragi flour in english known as finger millet flour.

Also Read: Best fish oil capsules in India

6. Finger millet health benefits for brain

An adequate amount of amino acids and antioxidants in Ragi helps in the body to naturally rest. Common illnesses such as anxiety, headache and depression can be treated by ragi. Amino Acid, Tryptophan, is a major contributor to the relaxing effect of Ragi.

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Organic Tree Ragi/Nachani/Finger Millet Flour

7. Ragi for high blood pressure

In its early stages of development, when the ragi is green, it can help prevent high blood pressure. The level of cholesterol in the blood can also be regulated by which low platelets are formed and blockage in blood vessels can also be decreased. As a result, the risk of high blood pressure and stroke goes down significantly.

8. Finger millet flour is gluten-free

People with celiac disease or people taking gluten-free diet can add Finger Millet to their daily diet because it is completely free from gluten. This is not the case with most of the grains because gluten is a major nutrient in all grains.

9. Benefits of ragi porridge for babies

In southern India, where ragi is widely used, roasted porridge is fed to children born in 28 days to their birth. It is believed that ragi promotes better digestion.

High calcium and iron content contained in it is useful for bone growth and overall development of the baby. Specially processed ragi powder is provided widely during the feeding process by releasing the mother’s milk to the babies. Ragi is not an easily digestible food for babies. Feed plain rice porridge or apple rice porridge to babies.

Also Read: Healthy food for babies

10. Ragi benefits for nursing mothers

Lactating mothers should include ragi in the diet, especially when it is green because it enhances the mother’s milk and provides the essential amino acids, iron, and calcium for milk, which is Necessary for both mother and child.

11. Health benefits of ragi for skin

Ragi is a miraculous food to maintain the young skin. Due to important amino acids such as methionine and lysine in it, it is possible to have fewer wrinkles in skin tissues.

Finger Millet is one of the very natural sources of vitamin D which is mostly obtained from sunlight. Vitamin D is a carrier molecule of calcium, which is essential for vitality.

Ragi side effects

However, high consumption of ragi should be avoided as it can increase the amount of oxalic acid in the body. Therefore, patients with kidney stones and urinary calculi are not advised to take Finger Millet.

Millets have goitrogen, a component that interferes with the production of thyroid hormones and inhibits iodine uptake and utilization by the thyroid gland. Deficiency of iodine is a big health problem which leads to the development of enlarged thyroid gland, known as goitre. Goitre is the reason for dry skin, anxiety, depression and slow thinking. The person who has thyroid problems should restrict their consumption of ragi.

Can we eat Ragi in summer?

This is a heat-inducing and high calorie food. Avoid eating ragi flour and porridge in summer season because it may increase the heat level of the body. You can actually have it in summer too but not everyday. You can have it 2-3 days in a week with butter milk or curd.

Can we include ragi in Keto friendly diet?

Ragi is a very healthy food and its nutrition value is very high. 100 gram flour of ragi have 90 gm carbs and 5 gram fiber. Its very high in carbohydrate but in keto diet you can have maximum 20 gm carbs a day. So its not keto friendly.

Can we give ragi everyday to baby?

Ragi is very nutritious food for kids but its a hard grain to digest for children if you feed them everyday in high amount. We advice you to feed your baby with millet alternate days. If you want to give ragi to your kid everyday, than feed in low quantity.

Conclusion

To get all ragi health benefits and nutritional value, include ragi recipes in your breakfast. It will provide all the nutrition to your body and make you full for day long.

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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of www.medicinalplantsanduses.com. He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

View all posts by Anoop Sharma →

6 Comments on “11 amazing health benefits of ragi (finger millet) and side effects”

  1. I am aged 63 yrs suffering from diabetis,bp,joint pains and went for two stents for my chest pain. Now my question is can take only ragi and veg curries daily.

    1. Hello Gs,

      Yes you can take ragi and veg curries every day. But with that I want to recommend something to you which is very good for your all mentioned problems. In the morning you should take one glass lukewarm lemon water every day with an empty stomach.

      For diabetes, I am going to tell your very effective ayurvedic remedy. Take 2 tablespoonfuls of fenugreek seeds and soak in water for whole night. Next morning grind these seeds with one glass water, filter and then drink that water. Do not mix anything in that water. Do it after 1 hour of taking lemon water.

      Now for joint pain, mix one tablespoonful turmeric powder in one glass fat-free milk and then consume every night before going to bed.

      If you will follow these 3 remedies regularly then I am sure that it will cure most of your body problems 🙂

      Let me know if you want to know anything else.

      Thanks

  2. hi i am 45 year old. Having Blood pressure diabetes. from last one month i am having body pain joint pain i am not able to work properly all my muscle are paining i have consulted doctor but there is no improvement.

    1. Hello Zainab,

      I have already told effective remedies for BP, diabetes and joint pain in my last comments. Please see my comment above. But for you, i will again tell you most effective remedies for your problems.

      For high BP: In the morning you should take one glass lukewarm lemon water every day with an empty stomach. You should tale this lemon water again at 4 pm every day. Means you should take lemon water 2 times a day.

      For diabetes, I am going to tell your very effective ayurvedic remedy. Take 2 tablespoonfuls of fenugreek seeds and soak in one glass water for whole night. Next morning grind these seeds with same water, filter and then drink that water. Do not mix anything in that water. Do it after 1 hour of taking lemon water. It is best remedy for diabetes.

      Now for joint pain and muscle pain, mix one tablespoonful turmeric powder in one glass fat-free milk and then consume every night before going to bed.

      If you will follow these 3 remedies regularly then I am sure that it will cure most of your body problems

      Let me know if you want to know anything else.

      Thanks

  3. I have read your above comments with interest. I too take medication for high BP, cholesterol & also a blood thinner as I had a TIA many years ago. I am 80 & have been told last year that I am prediabetic. I do not want to add any more medication so am trying Ayurveda to reduce these problems & eliminate diabetes,
    I was told to soak half or 1 teaspoon of Methi seeds, cumin seeds, coriander seeds & saunf or fenugreek in water overnight, then in the morning boil it for 5-10 minutes, strain it, add juice of lemon & drink that on empty stomach. I have been doing this for last 4-5 months. This is similar but different to your advice. Please tell me if what I’m doing is right? I can’t have each one separately as each of them is to be had 1st thing in the morning on empty stomach. So I combine all four. I would appreciate your help.

    1. Hello chandra Ji,

      First of all Methi seeds and fenugreek is same. Another important thing is that you can not mix all these at the same time. Effect will be less otherwise.
      Let me tell you the best way to take these things.
      Soak fenugreek seed at night in water and next morning crush these seeds in same water, strain and drink that water. No boiling.
      Now you have to take lemon water at 4 pm everyday with empty stomach.
      Do it everyday and it will sure give you best results.

      Thanks

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