Ragi, also known as finger millet (Scientific: Eleusine coracana), is a nutritious, delicious cereal.
It is widely used by Indians to cook dishes like ragi java (malt), roti, and chapati.
Ragi contains plenty of nutrients and minerals that offer many health benefits.
Especially white ragi has a higher amount of nutrients and minerals than brown ragi (1).
Health Benefits of Ragi
1. Improves Bone Health
Calcium is an essential mineral for our bone and teeth. According to the FDA, our body needs 1000 mg of calcium per day.
Ragi boasts a lot of calcium, which may improve your bone health (2).
It provides 344 mg of calcium per 100 grams, which is 35% of the recommended daily intake (RDI).
2. Helps Control Blood Sugar Levels
Ragi has a moderate glycemic index (GI). Hence, it is a good choice for people with diabetes (3).
Also, research shows that high-fiber content in ragi may help reduce post-meal blood sugar levels (4, 5).
3. Helps Relieve Constipation
Ragi is a great source of dietary fiber. It provides 3.6 grams of fiber per 100 grams, which is 15% of the RDI.
Fiber regulates your bowel movements and relieves constipation.
Additionally, the fiber in ragi may promote weight loss by keeping you full and satisfied for longer.
4. Helps Fight anemia
Iron is essential for our red blood cells. Iron deficiency may lead to anemia.
Ragi is incredibly high in iron. 100 grams of ragi provides 3.7 mg to 6.8 mg of iron.
Therefore, regular consumption of ragi may help you prevent anemia.
5. Rich in Protein
Ragi is rich in protein. It provides 7.3 grams of protein per 100 grams, which is 14.6 % of the RDI.
Protein boosts your metabolism and helps build and repair muscles (6).
6. Boosts Immunity
Ragi possesses antimicrobial and antioxidant properties. Also, it contains a decent amount of zinc.
Zinc is an essential mineral for our immune function. Additionally, zinc may help speed up the wound healing process (7, 8).
7. May help to lower blood pressure
Ragi is very high in potassium and minerals. It provides 408 mg of potassium per 100 grams, which is 9% of the RDI (9).
Potassium may help reduce blood pressure by eliminating the negative effects of sodium intake.