Finger Millet | Ancient Grain | Countless Benefits

Anant Patel
Feb 28, 2022
4 min read

We are very conscious about our health. We consume various types of vegetables, fruits, grains etc. to improve our health. Cereals – wheat, rice, and pulses play important role in our daily lives. Consumption of grains provides us all the nutrients required by our body and provide protection against many diseases. One of these grains, is - the grain of the Tribals of South Gujarat – Nagli (Finger Millet).

Finger Millet has so many benefits that this coarse grain is becoming popular among economically affluent class of cities, recently. You might have heard the Name Ragi / Nagli / Finger Millet among people who wants lose weight and are health conscious. Even in organic food industry, many items made of Ragi are in great demand nowadays as its consumption can prevent many kinds of diseases.

Introduction

Finger Millet is widely grown in various regions of India and Africa. Its scientific name is Eleusine coracana. It is the sixth largest produced in India after wheat, rice, maize, sorghum and bajra. Finger Millet is grown and eaten mostly in Karnataka and South Gujarat – Dang District. While to a limited extent in Andhra Pradesh, Tamil Nadu, Odisha, Maharashtra, Uttarakhand and Goa. Finger Millet is called by various names in local languages like Ragi (Kannada, Telugu, Hindi), Mandua / Mangal (Hindi), Nagli (Gujarati), Nachni (Marathi), Kodra (Himachali), Mandia (Oriya), Kezvaragu (Tamil).

Nutritional Value

Finger Millet is considered to be one of the most nutritious grains. It contains protein (5-8%), ether extract (1-2%), carbohydrates (65-75%), dietary fiber (15-20%) and minerals (2.5-3.5%). Finger Millet is low in fat (1.3%) and contains mainly unsaturated fats. Amoung cereals, nagli (100 g) has the highest calcium (344mg), potassium (408mg) and energy (336 KCal).

However, Nagli also contains phytates (0.48%), polyphenols, tannins (0.61%), trypsin inhibitors and dietary fiber, which were once considered "anti-nutrients" due to their metal chelating and enzyme blocking activities but nowadays They are known as nutraceuticals. Nutraceuticals are products that are used in medicine other than nutrition. A nutraceutical product can be defined as a substance that has physical benefits or protects against chronic disease.

Being gluten-free, Nagli is safe for people suffering from gluten allergy and celiac disease. It is acid free and therefore easy to digest. Nagli is rich in amino acids (tryptophan, threonine, valine, isoleucine and methionine).

Health Benefits

Apart from milk, we can get the most calcium from food, that is nagli. An excellent source of natural calcium that helps strengthen bones and teeth for children and the elderly. Regular consumption of nagli is good for bone health and eliminates bone weakening diseases like osteoporosis and can reduce the risk of fractures. Children must be given nagli in one form or another so that their bones become strong.

It has now been established that phytates, polyphenols and tannins of nagli can contribute to the antioxidant activity of food, which is an important factor in health, aging and metabolic diseases.

Keeps skin young / Delays aging

Regular consumption of nagli makes the skin young and radiant. It contains amino acids called methionine and lysine. These elements prevent wrinkles on the skin and skin breakouts. Ragi is the only cereal that contains Vitamin D. Vitamin D is usually found in sunlight. Vitamin D causes the body to produce more calcium. In this way Nagli also helps you to maintain youth for a long time. Contains vitamin D, methionine, and lysine. Which helps in slowing down the aging process in the skin. Wrinkles do not occur.

Helps in Diabetes Control

Nagli contains more polyphenols than rice, corn and wheat which strengthens the digestive system. The phytochemicals of Nagli help in slowing down the digestive process. This helps in controlling the blood sugar level in case of diabetes. It has been found that nagli based diet helps diabetics as it contains more fiber than rice and wheat. Also, studies have found that whole-nut-based diets have a lower glycemic response. Improves digestion and as a result maintains the sugar level in our body.

Eliminates Anemia

Nagli is a very good source of natural iron hence it is a blessing for patients with low hemoglobin. Sprouts in Nagli increase the amount of Vitamin C in it which makes it easier for the body to absorb iron into the blood. Eating nagli with heaps of vegetables will give maximum benefit to your body.

Nagli based diet is very suitable for pregnant mothers and the elderly as it has high calcium and iron content.

Helps to lose weight

The fat content is very low compared to other grains. Nagli contains an acid called tryptophan which helps in reducing appetite. Ragi contains fibers that make you feel full for a long time. This often leads to loss of appetite and weight loss. Ragi also controls blood sugar levels by activating insulin. To get maximum benefit of it, nagli should be eaten in the morning.

Relieves stress

Consumption of nagli gives natural relief to the body. The antioxidants, tryptophan and amino acids in it naturally relieve stress. Beneficial in cases of anxiety, depression and insomnia. Problems like headaches, insomnia etc. can be relieved.

Lowers Cholesterol

An element called amino acid is found in good proportions. Amino acids help to get rid of the bad elements in your liver and do not allow cholesterol levels to rise in the body.

Green nagli / ragi is recommended for conditions of blood pressure, liver disorder, asthma and heart weakness.

Green nagli / ragi is also recommended for breastfeeding mothers in case of shortage of milk production. Due to its high nutrient content, nagli flour is recommended as a dairy product in southern parts of India.

Nagli flour contains factors that reduce digestion and absorption of starch. If eaten regularly, nagli can help prevent malnutrition, degenerative diseases and premature aging. Therefore, nagli is a highly nutritious grain and is very beneficial for maintaining good health. Has therefore received attention for their potential role as functional food.

Please Note

Vitamin C should also be taken with nagli.

Excessive intake of nagli can increase the amount of oxalic acid in the body. Therefore, patients with kidney stones (urinary calculus) are not advised.

Nagli also contains high fiber so be careful not to over consume it otherwise stomach related problems may occur.

Consumption should be avoided during cold as the effect of nagli is cold.