The Amazing Benefits of Ragi (Eleusine coracana) for All Age Groups
Ragi, scientifically known as Eleusine coracana, is one of the oldest grains cultivated in India. This nutrient-rich millet, native to our country, has been an essential part of traditional diets for centuries. Ragi is renowned for its dense nutritional profile and its ability to boost overall health and wellness. Let’s explore why this super grain should be a part of your everyday diet.
Where Ragi Grows
Ragi is predominantly grown in the states of Karnataka, Tamil Nadu, Andhra Pradesh, Odisha, Maharashtra, and Uttarakhand. Globally, it is cultivated in regions of Africa, particularly in Ethiopia and Uganda, where it originated before spreading to India and other parts of Asia.
Why is it Called Finger Millet?
Ragi is called finger millet because the grain-bearing spikelets resemble the fingers of a hand. This unique appearance sets it apart from other millets and makes it easily identifiable.
How Ragi is Grown
Ragi is a resilient crop that thrives in arid and semi-arid regions. It requires minimal water compared to other grains, making it a drought-tolerant crop. Typically, ragi needs about 30-40 cm of rainfall and can grow well in poor, sandy, or lateritic soils. This makes it an ideal crop for sustainable agriculture.
Why Ragi is a Superfood
Ragi is packed with essential nutrients, making it a fantastic addition to any meal. It contains high levels of calcium, iron, protein, fiber, and antioxidants. Ragi is naturally gluten-free, making it an ideal choice for those with gluten sensitivities.
Calcium Powerhouse: Ragi is one of the richest plant-based sources of calcium, making it crucial for bone health. Regular consumption helps strengthen bones and prevent osteoporosis.
Rich in Iron: For those dealing with anemia or low hemoglobin, ragi is a natural source of iron. Combined with Vitamin C-rich foods, it helps in better absorption of iron, keeping you active and energized.
High in Protein: Ragi contains essential amino acids like methionine, making it a great source of plant-based protein. This helps in muscle growth and overall development.
Fiber for Gut Health: Ragi is high in dietary fiber, which supports digestion and promotes a healthy gut. It aids in regular bowel movements, reducing issues like constipation.
Easily Digestible: Ragi is gentle on the digestive system, making it suitable for people of all ages, including infants and seniors.
Sprouting Benefits: Sprouting ragi increases its nutrient availability, making it easier to digest and enhancing its health benefits.
Ragi: A Solution for India’s Health Challenges
India faces a paradox of malnutrition in rural areas and rising obesity among urban children. Ragi offers a solution for both:
For Children suffering from malnutrition or hidden hunger: Ragi provides essential nutrients like calcium, iron, and protein to combat malnutrition and promote growth. Ragi’s high fiber content helps manage weight, improve digestion, and maintain energy levels.
Incorporating ragi into daily diets can help build a healthier future for India’s children.
Ways to Include Ragi in Your Meals
Ragi is versatile and can be included in every meal of the day. Here are some healthy ways to enjoy it:
Breakfast: Ragi ambali, porridge, upma, malt, dosas, idlis, pancakes & chilla.
Lunch: Ragi roti or ragi mudde (steamed ragi balls) served with dal or vegetables.
Snacks: Ragi cookies, crackers, bhel or roasted ragi puffs.
Dinner: Ragi parathas, pancakes, or soup.
Desserts: Ragi laddoos, cake, halwa or ragi kheer (pudding).
Ragi Malt for Babies: A Nutritious Recipe
Ragi malt is an excellent first food for infants, providing calcium, iron, and essential nutrients for growth and development.
Ingredients:
2 tablespoons ragi flour (sprouted or regular)
1 cup water
1 teaspoon jaggery or date syrup (optional, for sweetness)
A pinch of cardamom powder (optional)
Method:
Mix ragi flour with water in a saucepan, ensuring no lumps remain.
Cook on low heat, stirring continuously until the mixture thickens (about 5-7 minutes).
Add jaggery or date syrup for sweetness (optional).
Sprinkle a pinch of cardamom powder for flavor (optional).
Let it cool slightly and serve lukewarm.
This simple, easily digestible malt supports bone health and provides energy for your baby’s growth.
Fuel your body with the goodness of ragi! Embrace this ancient super grain for a healthier, stronger future.