Ragi is known as finger millet in English, owing to the appearance of the head of the grain comprising five spikes resembling the five fingers attached to the palm of the hand. This grows up to a height of 1 to 2 m, and leaves measure between 30 and 70 cm, being narrow and green belonging to the Gramineae botanical family. The straight or sometimes curved branches hold seeds arranged in florets, which can be brown, red, or purple in color. Ragi is widely used cross several states in India, its local names include “Ragi” in Kannada, Hindi and Telugu, “Nachni” in Marathi, “Madua” in Bengali and “Kezhvaragu” in Tamil.

Finger millet crops can be grown in slightly acidic to alkaline soils and are drought-resistant, as well. Therefore, they can be propagated through the year in different geographical terrains across India. Once the seeds of the Ragi plant are dried, they can be separated, cleaned, and stored as grains. Thus, commercially available Ragi is either in the form of wholesome super-grains and sold as flour.

Due to the huge popularity of other cereal crops such as rice and wheat, Ragi did not get a primary place in the Indian food and nutrition part for a long time, although they were a highly regarded as nutritious grains in ancient agricultural and Ayurvedic practices for more than 2000 years ago. In the past three to four decades, Indian Agricultural institutions including UN FAO (United Nations Food and Agriculture Organization) are spreading the importance of incorporating millets in our daily diet, to tackle malnutrition and numerous other commonly occurring ailments. Ragi as a result has made a significant comeback as a frontrunner, for maintaining optimal health.

Describe the nutrition content of Ragi

Ragi has really an impressive nutritional profile, including all the essential macronutrients - carbohydrates, fibers, fats and proteins, and micronutrients - vitamins and minerals. Its negligible levels of cholesterol and sodium promotes heart wellness and considerable quantities of vitamins C and E boost immune, skin and hair health. In addition, the B complex vitamins - thiamine, riboflavin, niacin and folic acid as well as calcium, magnesium, iron and phosphorus are also found in ample amounts in Ragi flour, truly justifying its status as a wholesome breakfast item and a superfood.

What are the health benefits of Ragi?

The rich dietary fiber in Ragi lessens the cravings for food. In comparison to wheat and other flours, it creates a far lesser spike in blood sugar levels. Ragi is also rich in magnesium, which helps the pancreas. It is rather a rare plant source of crucial essential amino acids namely isoleucine, tryptophan, valine, methionine and threonine, thus complementing both vegetarian and vegan diets. 

Holistic Breakfast Food - Ragi comprises a vast collection of key nutrients -- vitamin C, vitamin E, B-complex vitamins, iron, calcium, antioxidants, proteins, fibers, sufficient calories and useful unsaturated fats. Your body displays good metabolism in the morning, hence, having Ragi Upma or Ragi parathas for breakfast activates the digestive juices and ensures complete assimilation and absorption of nutrients found in Ragi into the bloodstream and transferred to vital organs - heart, brain, lungs, liver and kidneys.

Supplies Essential Amino Acids - Ragi is a unique plant-based source of high-quality proteins composed of certain key amino acids - methionine, a Sulphur-based amino acid to revive skin and hair health, valine and isoleucine which repair injured muscle tissues and threonine, to enable the proper formation of teeth and enamel and protect the mouth from gum disease.

Supports A Gluten-Free Diet – Ragi, being gluten-free, can easily be substituted for wheat, to prepare Chapatis, Dosas and sweets for patients with celiac disease. The best time to consume Ragi is in the morning, for being fiber-rich, its digestive process is more elaborate and avoid eating Ragi at night, especially those with digestive problems and gluten allergies.

Fortifies Bone Density – Ragi being a fantastic source of natural calcium strengthens bones in growing children. It also restores best bone density in older people, assisting in alleviating osteoporosis symptoms. While younger people can consume Ragi daily, middle-aged and older adults need to eat measured servings of Ragi, to augment bone health, while steering clear of gastrointestinal and kidney disorders.

Keeps Blood Sugar Levels in Check – Ragi is high in calories and carbohydrates for instant energy and comprises of plenty of phytates, tannins, and polyphenols – plant chemicals that slow down the digestion process. This lowers high blood sugar in those with diabetes mellitus. In addition, due to its low digestibility and rich fiber content, Ragi is the top food of choice for adults, for accelerating weight loss and managing other lifestyle diseases like diabetes and obesity.

Treats Anemia - Ragi is a powerhouse of iron, serving as a boon for people who experience low hemoglobin levels in the blood, thus effectively treating anemia. 

Boosts Nervous System Function - Eating Ragi in little quantity on a daily basis assists in enhancing nerve impulse conduction, activating memory centers in the brain and relaxing the mind, due to elevated levels of the amino acid tryptophan. As the tryptophan brings about an equilibrium in the levels of serotonin – a neurotransmitter, Ragi helps in treating anxiety and insomnia, by maintaining good moods and promoting sound sleep.

Augments Heart Health - Ragi has zero cholesterol and sodium, so those with heart ailments can safely consume recipes made with Ragi flour. Furthermore, the abundance of dietary fibers and vitamin B3 or niacin helps to enhance good HDL levels and diminish bad LDL levels. This averts plaque and fatty deposits in heart vessels, easing cardiac muscle function and improving heart health.

Ragi for Pregnancy and Lactation – Consuming Ragi sprouts has massive benefits for the health of pregnant and lactating women. Due to the immense iron and calcium content in Ragi, it is ideal to stimulate milk production and balance hormonal activities in expecting women and young mothers.

The comprehensive nutritional content in Ragi makes it a perfect food for meeting a growing child’s ever-expanding nutrient requirements. A ganji or malt made with Ragi flour is often fed to infants and young kids in the southern states of India. Owing to its starchy content, Ragi does increase weight in young children, assisting in their routine development.

Ragi for IBS (Irritable Bowel Syndrome) - A commonly occurring intestinal disorder that causes unbearable pain along with abnormal bowel movements, diarrhea, flatulence and constipation.

Ragi has higher dietary fibers than wheat, barley and oats. Eating Ragi positively influences bowel movement, regulating fecal bulk and promotes optimal passage of food and other materials within the intestines. In this manner, consuming a meal with Ragi porridge for breakfast stimulates healthy metabolism, remedies IBS symptoms and even assists in averting the risk of colon cancer.