Finger millet contains important amino acids viz., isoleucine, leucine, methionine and phenyl alanine which are not present in other starchy meals. It has the highest amount of calcium (344 mg %) and potassium (408 mg %). Ragi is a great source of iron making it beneficial for individuals with low hemoglobin levels.
Ragi also
contains B vitamins, especially niacin, B6 and folic acid. Some of the health
benefits of ragi are attributed to its polyphenol and dietary fiber contents.
Due to its high content of polyphenols and dietary fiber ragi exhibits
anti-diabetic and antioxidant and antimicrobial properties; it protects against
tumors and atherosclerosis (narrowing and hardening of blood vessels). Being
low in fat and gluten free, ragi is easy to digest. It is therefore, given as
first foods to babies in the form of ragi porridge.
Health Benefits:
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Ragi for weight loss:
Ragi contains an amino acid, Tryptophan which reduces appetite. It has a much higher amount of dietary fiber compared to white rice and other grains. It is also a low fat cereal and most of the fats are in the unsaturated form. This makes it the best choice in grains for people trying to lose weight. The bulkiness of the fibers and the slower digestion rate makes one feel fuller on fewer calories and therefore helps prevent excess caloric consumption.
Ragi for bones:
Ragi is the richest source of calcium among plant foods. Calcium along with vitamin D helps to strengthen bones. It is an excellent source of natural calcium for children and aging people. It helps in development of bones in growing children and in maintenance of bone health in adults. Thus Ragi helps to keep bone problems at bay and could reduce risk of fractures too.
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Regular consumption of finger millet is known to reduce the risk of diabetes mellitus and gastrointestinal tract disorders and these properties are attributed to its high polyphenol and dietary fiber content. According to research Finger Millet based diets help diabetics as they contain higher amounts of fiber over other cereals and millets. Diets based on whole finger millet have a lower glycemic response i.e. lower ability to increase blood sugar level. This has been attributed to presence of certain factors in ragi flour which lower digestibility and absorption of starch.
Ragi for lowering high cholesterol levels:
Ragi contains amino acids Lecithin and Methionine which help in bringing down cholesterol levels by eliminating excess fat from Liver. Finger Millet also contains the amino acid threonine which hinders fat formation in the liver, and helps to bring down the cholesterol levels. The high fiber content of ragi also helps to manage cholesterol problems.
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Ragi is an excellent plant source of natural Iron. Its consumption helps in Anemia. Vitamin C increases iron absorption. Sprouted ragi develops vitamin C in the process of sprouting, therefore the iron in ragi becomes more bioavailable when consumed as sprouted ragi flour or ragi malt.
Ragi for relaxation:
One amazing benefit of Ragi is that it helps in relaxing the body naturally. It is found to be beneficial in conditions of anxiety, depression, migraine and insomnia.
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Ragi as a source of essential amino acids:
Ragi is rich in Amino Acids vital for the body. Finger Millet contains amino acids namely Tryptophan, Threonine, Valine, Isoleucine and Methionoine. Isoleucine helps in muscle repair, blood formation, bone formation and improves skin health. Valine is an essential amino acid which facilitates metabolism and repair of body tissues. Another essential amino acid, not found in most cereals, is Methionine. It is found in Ragi and therefore makes it a complete protein food unlike other cereals and millets. The amino acid Methionine is useful in various body processes, helps in eliminating fat from the body, and is main provider of sulfur in body. Sulfur is essential for production of Glutathione which is the body's natural and most important antioxidant.
Eat wealthy Ragi ....Stay Healthy............
For Ragi recipes do follow the link http://cooks.ndtv.com/food/ragi/recipes
Ragi flour roti (ragi rotte) a healthy and nutritious snack (Rayalaseema delicacy)
Courtesy: Mrs. Vandana Pamidimukkala, Florida, USA
Preparation time: 30 minutes
Ingredients:
Ragi flour: 4 cups (you can use 2 cups Ragi and 2 cups rice flour if you are not very acquired with ragi taste
Onions – Medium size 3
Green chilllies – handful (per your spice tolerance)
Peanuts – 1 cup roasted unpealed
Curry leaves – cut into small pieces
Coriander leaves – cut into small pieces
Cumin seeds
Procedure:
Take flour into a big bowl with round base add salt.Cut large pieces of onions, roast them to golden color with minimal oil.Roast green chillies whole.Roast peanuts without oil and don’t peal.In the blender lightly grind each ingradient above don't let it become paste, they should be roughly ground but not paste.Add all the ingredients roasted and un-roasted to the flower and check for salt and mix with hand it should be dry only.Boil water and while water is very hot hot, add it to the bowl and using wooden spatula mix to make sure contents are soaked just enough that we can make dough balls.Wait for it to coo down.(boiled water is needed to induce stickiness in the flour) now take some olive oil or any other cooking oil and apply to your hands and make portions and each potion should be a round ball (just like dough we make for muruku),take wax paper apply some oil and take dough balls and flatten then into round shape with your fingers gently pressing. You can also flatten it with another wax paper on top of it but it needs practice. Take tawa apply some olive or any cooking oil and transfer the row roti and cook both sides by flipping.
You can eat this with butter or margarine alone or with any of your favorite dips or chutneys.
Enjoy the recipe :)
