Ragi(nachani)
Ragi(nachani)
The most delicious and healthiest food which is mainly found in many indians home and kitchen. It has lot health benefits. anciently In india, after the mother milk mostly the first given food is ragi. It shows antioxidant, anti-aging, antidiabetic, anti-cancer, Cardio-Protective and Anti-hyperlipidemic Properties
It has many different names in many different languages such as 'Ragi' in Kannada, Hindi and Telugu, 'Nachni' in Marathi, 'Madua' in Bengali and 'Kezhvaragu' in Tamil, kodra in Himachal Pradesh, mandia in oria, etc. Ragi is vastly found in tropical region of Africa and Asia. Today very few people know about the ragi.
It also act as alternative cereal after barley, wheat, rice. Ragi is very high in calcium, rich in iron and fibre, and has a better energy content than other cereals. It ranks sixth in production after wheat, rice, maize, sorghum and bajra in India. It is a naked caryopsis with brick red-coloured seed coat and is generally used in the form of the whole meal for preparation of traditional foods, such as roti (unleavened breads or pancake), mudde (dumpling), ambali (thin porridge), dosa, idli, roti, papad and laddu. Epidemiological studies have demonstrated that regular consumption of whole grain cereals and their products can protect against the risk of cardiovascular diseases, type II diabetes, gastrointestinal cancers and a range of other disorders (McKeown 2002). In Maharashtra nachni is mainly given in the form of ambil or bhakri
It also act as alternative cereal after barley, wheat, rice. Ragi is very high in calcium, rich in iron and fibre, and has a better energy content than other cereals. It ranks sixth in production after wheat, rice, maize, sorghum and bajra in India. It is a naked caryopsis with brick red-coloured seed coat and is generally used in the form of the whole meal for preparation of traditional foods, such as roti (unleavened breads or pancake), mudde (dumpling), ambali (thin porridge), dosa, idli, roti, papad and laddu. Epidemiological studies have demonstrated that regular consumption of whole grain cereals and their products can protect against the risk of cardiovascular diseases, type II diabetes, gastrointestinal cancers and a range of other disorders (McKeown 2002). In Maharashtra nachni is mainly given in the form of ambil or bhakri
Biological classification:
Vitamins and minerals content
vitamins : thiamine(B1), riboflavin(B2), niacin(B3), E, C, folic acid.
mineral : magnesium, iron, phosphorus, calcium, potassium, sodium, zinc, magnese.
• Finger millet contains about 5–8% protein, 1–2% ether extractives, 65–75% carbohydrates, 15–20% dietary fiber and 2.5–3.5% minerals.
• It has the highest calcium content among all cereals (344 mg/100 g).
• It is a good source of crucial essential amino acids namely isoleucine, tryptophan, valine, methionine and threonine.
• The main polyphenols in cereals are phenolic acids and tannins, whilst flavonoids are present in small quantities
• It also contains useful amounts of the two polyunsaturated fatty acids- linoleic acid and α-linolenic acid
Ragi is composed of certain key amino acids, making it a unique plant-based source of high-quality proteins. It offers methionine, a sulphur-based amino acid to revive skin and hair health, valine and isoleucine which repair injured muscle tissues and threonine, to enable proper formation of teeth and enamel and protect the mouth from gum disease.
2) maintains Bone Density:
Being a good source of natural calcium and phosphorus ragi helps to strengthens bones in growing children. It also maintains optimum bone density in older people and the people who suffering from osteoporosis symptoms.
Tip: everyone have to consume ragi daily but it must have to consume by infant and olders.
3) Keeps Blood Sugar Levels In Check:
Finger millet, although being high in calories and carbohydrates for instant energy, also comprises a plethora of phytates, tannins, polyphenols – plant chemicals that slow down the digestion process. This lowers high blood sugar in those with diabetes mellitus, making ragi a valuable addition to a diet for diabetes. Also, owing 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.
4) Treats Anemia:
Anemia is disease which is caused due to deficiency of iron. Anemia causes excessive fatigue and low RBC or HAEMOGLOBIN production. Being ragi is an good source of iron, it very good for anemiatic patient
Tip: anemiatic should eat ragi, dates, jaggery, spinach daily
5) Nervous System:
Eating ragi in controlled portions on a daily basis assists in enhancing nerve impulse conduction, activating memory centres 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.
Ragi Health Benefits:
1) Supplies Essential Amino Acids:
Ragi is composed of certain key amino acids, making it a unique plant-based source of high-quality proteins. It offers methionine, a sulphur-based amino acid to revive skin and hair health, valine and isoleucine which repair injured muscle tissues and threonine, to enable proper formation of teeth and enamel and protect the mouth from gum disease.
2) maintains Bone Density:
Being a good source of natural calcium and phosphorus ragi helps to strengthens bones in growing children. It also maintains optimum bone density in older people and the people who suffering from osteoporosis symptoms.
Tip: everyone have to consume ragi daily but it must have to consume by infant and olders.
3) Keeps Blood Sugar Levels In Check:
Finger millet, although being high in calories and carbohydrates for instant energy, also comprises a plethora of phytates, tannins, polyphenols – plant chemicals that slow down the digestion process. This lowers high blood sugar in those with diabetes mellitus, making ragi a valuable addition to a diet for diabetes. Also, owing 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.
4) Treats Anemia:
Anemia is disease which is caused due to deficiency of iron. Anemia causes excessive fatigue and low RBC or HAEMOGLOBIN production. Being ragi is an good source of iron, it very good for anemiatic patient
Tip: anemiatic should eat ragi, dates, jaggery, spinach daily
5) Nervous System:
Eating ragi in controlled portions on a daily basis assists in enhancing nerve impulse conduction, activating memory centres 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.
6) Nutritional value of ragi:
Finger millet has been perceived as a potential “super cereal” by the United States National Academies being one of the most nutritious among all major cereals (National Research Council, 1996
). From the nutritional perspective, finger millet is considerably rich in minerals and its micronutrient density is higher than that of the world’s major cereal grains; rice and wheat. Specifically, it is the richest source of Calcium among cereals with up to 10-fold higher Calcium content than brown rice, wheat or maize and three times than that of milk. It is also rich in iron and fiber, making this crop more nutritive as compared to other most commonly used cereals.
). From the nutritional perspective, finger millet is considerably rich in minerals and its micronutrient density is higher than that of the world’s major cereal grains; rice and wheat. Specifically, it is the richest source of Calcium among cereals with up to 10-fold higher Calcium content than brown rice, wheat or maize and three times than that of milk. It is also rich in iron and fiber, making this crop more nutritive as compared to other most commonly used cereals.
• Recent research has shown that diets rich in plant-based foods, particularly whole-grain cereals, are protective against several degenerative diseases such as diabetes, cardiovascular diseases, few types of cancers, metabolic syndrome and Parkinson’s disease (Manach et al., 2005; Scalbert et al., 2005; Fardet et al., 2008)
7) Ragi For Pregnancy And Lactation:
Sprouting some ragi grains overnight and consuming it next morning 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.
8) Good for digestion:
Ragi is full of the dietary fibers and the fiber quantity higher than many other cereals such as wheat, barley and oats. Eating foods with increased fiber content positively influences bowel movement, regulating faecal bulk and promotes optimal passage of food and other materials within the intestines. So eating ragi daily leads to healthy metabolism
Some properties of ragi according to Ayurveda:
Ragi, in essence, has a madhura rasa (sweet taste) with intrinsically laghu and ruksha gunas (light and dry qualities). It possesses ushna virya (heating potency), balancing the kapha while excessively influencing pitta (fire and water) and vata (air and ether). Moreover, it encourages the positive and equalizing states of mind namely sattva and rajas, effectively eliminating tamas or a negative mindset.
Ragi amino acid with benefits:
1. Valine - repairs tissues, promotes metal calmness
2. Isoleucine - controls blood sugar, promotes healing of muscle tissues, bones and skin
3. Threonine - maintains protein levels, formation of tooth enamel prevents fat in the liver
4. Tryptophan - natural relaxant, helps control weight gain.
Note: 1) ragi is an gluten free
2) ayurveda also suggest to give ragi to infant after mother milk in watery format
Ex: mixing of ragi flour with milk or boiled water.
3) Folic acid in ragi is also help to reduce bood pressure
4) Ragi increase the weight of child with providing minerals and vitamins Wich is good for child health
5) ragi used to give to the who come from battle, because it provides lot of energy with vitamins and minerals
6) Ragi contains large amount of antioxidants, which helps in removal of harmful free radicals from the system.
7) ragi helps in removing anomalies such as mood swings, negative thoughts, depression. By this way it makes environmental heathly for thinking.
8) as an Antioxidant and required amino acid( such as methionine and lysine) content, it removes free radicals dead cell and make strong with increasing the growth and pigmentation
9) eat ragi daily with in limited amount.
10) Regular consumption of Ragi is highly beneficial in dealing with conditions of anxiety, depression and insomnia.The presence of antioxidants, mainly Tryptophan and amino acids, helps as they work as natural relaxants(relaxes the body).
11) Ragi is a rare source of the amino acid Methionoine (low in Vegetarian diet) which is a sulfur based amino acid.
Refrance :
1) NCBI
2) PUBMED
3) WIKIPEDIA
4) Food Chemistry (Volume 51, Issue 4)
5) sciencedirect.com
6) International journal of research on pharmaceutical sciences
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