Finger Millet, also known as Ragi. It is an important millet grown extensively in various regions of India and Africa. Its scientific name is Eleusine coracana. It ranks sixth in production after wheat, rice, maize, sorghum and bajra in India. Generally, millets are small-grained, annual, warm-weather cereals belonging to the grass family. They are highly tolerant of drought and other extreme weather conditions and have a similar nutrient content to other major cereals. Millets contain 60-70% carbohydrates, 7-11% proteins, 1.5-5% fat, and 2-7% crude fibre and are also rich in vitamins and minerals. They are excellent source of vitamin B, magnesium, and antioxidants. Millet is also a good source of other dietary minerals like manganese, phosphorus and iron.
Regional names:
- Tamil-kelveragu
- Telugu-Ragulu
- Hindi-nachani
- Kannada-Ragi
BENEFITS:
Heart Health
Whole grains like finger millet are connected to lower risk of heart disease. Finger millet is full of dietary fiber, which helps to control the bad cholesterol level that can contribute to heart diseases like atherosclerosis. Soluble fiber absorbs cholesterol before it enters your bloodstream, maintaining a lower cholesterol level without medication. Millet has also been shown to raise “good” cholesterol levels and lower triglycerides, which are a kind of fat found in your blood. Cholesterol levels are one of the biggest risk factor for heart disease, so eating millet regularly may help keep your heart healthier.
Diabetes Control
Finger millet has a low glycemic index. That means that it has lower levels of simple sugars and higher levels of complex carbohydrates, which take a longer time to digest. Foods with a low glycemic index can help prevent your blood glucose level from spiking after a meal. As a result, eating millet – instead of high glycemic index foods like white wheat flour – can help people living with diabetes manage their blood sugar levels.
Digestive Health
The fiber in finger millet can also help support your digestive health. Insoluble dietary fiber is “prebiotic,” meaning it helps support the good bacteria in your gut. Eating prebiotics like the fiber in millet can support gut health by keeping your digestive flora healthy. Eating enough fiber has also been linked to a decreased risk of colon cancer.
Nutrition
Finger millet is rich in niacin, which plays an important role in more than 400 enzyme reactions. Niacin is important to maintaining the health of your skin, blood, and organs. Niacin is frequently added to foods as a supplement because it is such an important micronutrient.
Calorie rich
Like most grains, millet is relatively in calorie rich. Eating millet in moderation can help you to maintain a healthy weight. One cup of cooked millet is considered one serving. When cooking millet, pay attention to how much you use to understand how many calories you will be consuming.
Strong Bones and Teeth
Finger Millet contains the highest Calcium, it’s about 364mg per 100 gm. It has 3 times more calcium than milk. Calcium is essential for maintaining strong bones and teeth. It is good for growing children as well as for elderly people who might be at risk of osteoporosis.
Weight Loss
Finger Millet contains a very low natural fat(1.9 g) and this makes it suitable for weight loss. Another, most specific content is Tryptophan, an amino acid that helps in checking the weight of our body by lowering the appetite. Tryptophan is generally used in the bio-synthesis of protein. Since the digestion rate is slow, it keeps us away from consuming the extra calories in our diet.
Pregnant and Lactating Mother
Finger Millet aids healthy pregnancy by adding in milk production, relieving anxiety and stress. The rich content of minerals and nutrients helps to nourish mother and child during pregnancy. It helps to build immunity and gives more strength to remain active. It also helps in the process of milk production as it is rich in calcium, iron, and amino acids.
Maintaining good skin
Finger Millet helps in maintaining skin vitality, and prevents wrinkle formation and sagging. The presence of Methionine and Lysine in Finger Millet helps in collagen formation which keeps the skin healthy.
Hemoglobin levels
The incidence of iron deficiency and anemia is found in children and adolescents in India. Finger Millet is a source of natural iron which can address this issue and can bring a positive impact on hemoglobin levels.