RAGI

What is Ragi?

• Common Name: Finger Millet
• Scientific Name: Eleusine coracana
• Sanskrit Name: Shyamaka, Mandika, or Kodrava (in Ayurvedic texts)
• Appearance: Tiny, reddish-brown grains
• Gluten-Free: Yes – safe for celiac and gluten-sensitive individuals
• Taste: Nutty, earthy, slightly malty
• Form Used: Whole grain, flour (most common), sprouted, or fermented

🔹 Calcium Content: ~344 mg/100g — 10x more than milk per 100g (milk has ~120mg/100ml)

 Top Health Benefits of Ragi

1. Rich in Calcium – Best for Bones & Teeth

• Ideal for children, pregnant women, lactating mothers, and elderly.
• Helps prevent osteoporosis, rickets, and bone fractures.
• A natural dairy-free calcium source for vegans.

2. Excellent for Diabetics (Low Glycemic Index)

• GI: ~55 (low to moderate) – releases glucose slowly.
• High fiber and polyphenols help regulate blood sugar.
• Studies show improved insulin sensitivity with regular ragi intake.

3. Supports Weight Loss & Satiety

• High fiber and complex carbs keep you full longer.
• Low fat, nutrient-dense – great for healthy weight management.

4. Improves Digestion & Gut Health

• Rich in dietary fiber – prevents constipation.
• Acts as a prebiotic, feeding good gut bacteria.

5. Boosts Hemoglobin (Fights Anemia)

• Contains iron (3.9mg/100g) + folate – essential for RBC production.
• Combine with vitamin C (lemon, amla, tomatoes) for better iron absorption.

6. Heart-Healthy Grain

• Reduces bad cholesterol (LDL) due to fiber and antioxidants.
• Magnesium and potassium help regulate blood pressure.

7. Rich in Antioxidants

• Contains phenolic acids (like ferulic acid) and flavonoids.
• Fights oxidative stress, reduces inflammation, and may lower cancer risk.

8. Supports Brain Health & Mood

• Contains tryptophan, an amino acid that helps produce serotonin (the “happy hormone”).
• May help with sleep, anxiety, and depression.

9. Good for Skin & Hair

• Rich in amino acids, antioxidants, and minerals.
• Helps in collagen production, reducing acne, and preventing hair fall.

• Morning or Lunch: Best time due to slow energy release.
• Breakfast: Ragi porridge, malt, or dosa – ideal for kids and elderly.
• Winter & Monsoon: Especially beneficial due to warming nature.
• Avoid at Night? Can be eaten at night if well-cooked and in moderation — especially as warm porridge, which is soothing.Ragi malt or porridge before bed can promote sleep due to tryptophan.

Ragi contains phytic acid, which can bind minerals. Enhance nutrient uptake by:

Example: Ragi dosa with coconut chutney + lime = perfect balance of protein, iron, and vitamin C.

Caution:

• Hypothyroidism: Ragi contains goitrogens – eat in moderation, always well-cooked or fermented.
• Kidney Stones: High in oxalates – limit if prone to calcium-oxalate stones.

 Ragi in Ayurveda

In classical Ayurvedic texts:

• Charaka & Sushruta: Refer to ragi as Shyamaka or Mandika.
• Ashtanga Hridaya (Vagbhata): Mentions Mandika with properties similar to ragi.

Ayurvedic Properties (Guna & Virya)

1. Ragi Porridge (Malt) – With milk, jaggery, banana, ghee
2. Ragi Mudde – Steamed balls (Karnataka style)
3. Ragi Dosa / Idli – Fermented, easy to digest
4. Ragi Roti / Bhakri – Mixed with wheat or jowar for softness
5. Ragi Cookies / Ladoo – Healthy snacks for kids
6. Ragi Smoothie – With dates, banana, milk
7. Ragi Upma / Pongal – Savory breakfast option

Sprouted or fermented ragi is even more nutritious and digestible.

• Highest calcium among cereals
• Cooling effect – unlike rice or wheat which can be heating
• Gluten-free & diabetic-friendly
• Ideal for all ages – infants, kids, adults, elderly
• Sustainable & drought-resistant crop