Finger millet (Ragi)

Commonly seen in South Indian kitchens is finger millet. It has ten times the calcium content of wheat or rice. Due to its high calcium and iron content, it is a crucial component of baby food. Because finger millet has a high protein content, it plays a significant role in reducing malnutrition. It is an annual plant that is widely cultivated as a cereal in India's arid regions, particularly in the south. It has significant calcium content, proteins with important amino acids that are well-balanced, vitamin A, vitamin B, and phosphorus. Its high fibre content guards against colon cancer, high blood pressure, and constipation.

Finger millet is a good source of nutrients, including calcium, along with other minerals and fibre. It has been observed that finger millet contains between 72 and 79.5% of total carbohydrates. Among the carbs, starch makes up between 59.4% and 70.2% of the total. Finger millet contains 44.7% essential amino acids of the total amino acids, which is more than the 33.9 % essential amino acids. Ragi is a great grain substitute for those who are gluten intolerant because it is gluten-free. According to reports, it has 18.6% dietary fibre. Delays in nutrient absorption, increased faecal bulk, lowering of blood lipids, prevention of colon cancer, barrier to digestion, mobility of intestinal contents, and increased faecal transit are among the health benefits linked to high-fiber foods.

For weight observers finger millet is a wonderful source of energy since it includes the appetite-suppressing amino acid tryptophan. Potassium (408 mg) and calcium (344 mg) are higher in finger millet. Potassium (408 mg) and calcium (344 mg) are higher in finger millet. 

Nutrient Composition per 100 gm: Protein (g)7.16,nTotal Fat (g) 1.92, Carbohydrates (g): 66.82, Energy (Kj) 1342

Health Benefits:

• Losing weight: Tryptophan, an amino acid found in ragi, reduces hunger and aids in maintaining a healthy weight. Ragi's slower pace of digestion helps prevent overindulgence in calories. Additionally, the fibre in ragi promotes satiety, which reduces overindulgence in eating.

•Bone health: The high calcium content of ragi contributes to stronger bones. Both developing children and elderly individuals can benefit greatly from this natural calcium supply. Ragi prevents osteoporosis and may lower the chance of fractures.

•Diabetes: The phytochemicals in finger millet aid in slowing down the digestive process. This aids in regulating blood sugar levels in diabetic patients. A 2000 study discovered that a diet centred on finger millet, which has a greater fibre content than rice and wheat, is beneficial for diabetics. The study also discovered that a meal consisting solely of finger millet has a lower glycaemic response, or less capacity to raise blood sugar levels. This is because ragi flour contains ingredients that reduce the starch's digestion and absorption.

•Lowering blood cholesterol: The amino acids lecithin and methionine, which are found in finger millet, aid in lowering blood cholesterol by removing excess fat from the liver. Additionally, Threonine amino acid found in finger millet prevents the liver from forming fat, which provides brings cholesterol level of the body down.

•Anemia: Ragi is a fantastic natural iron supply. Eating ragi improves the state of anaemia.

•Relaxation: Eating ragi promotes natural body relaxation. It is helpful for melancholy, anxiety, and insomnia (restless nights). Ragi helps with migraines as well.  

• Protein/Amino Acids: Rich in amino acids, ragi is good for rebuilding bodily tissues and is necessary for the body to function normally. Tryptophan, Threonine, Valine, Isoleucine, and Methionoine are amino acids found in Finger Millet. Isoleucine promotes the health of the skin, aids in blood production, and aids in muscle regeneration. Valine is a necessary amino acid that aids in tissue healing, muscular coordination, and metabolism. It aids in the body's nitrogen balance. Methionine is another necessary amino acid that isn't included in most cereals. It aids in a number of bodily functions, aids in the body's fat removal, and serves as the body's primary source of sulphur. The body uses sulphur to produce glutathione, which is a naturally occurring antioxidant.

• Additional health issues: Regular consumption of ragi may help prevent malnourishment, degenerative illnesses, and early ageing. Green ragi is advised for asthma, liver problems, low blood pressure, and heart weakness. When a breastfeeding mother's milk production is low, green ragi is also advised.

•Ragi is a highly nutrient-dense cereal that is excellent for preserving health. However, a large intake of it may cause the body to produce more oxalic acid. As such, patients with kidney stones are not advised to use it (Urinary Calculi). There are various ways to enjoy ragi and its preparations. 

Recipes: 

Finger Millet Badusha

Finger Millet Dosa

Finger Millet Flakes milk Shake

Finger Millet Peanut Chikki

Finger Millet Vermicelli Faluda

Finger Millet Bourbon Biscuits

Finger Millet Potato Patties

Finger Millet Balushahi

Finger Millet Upma Pakodi

References : Nutritional and Health Benefits of Millets

Millet Recipes – A healthy Choice