Finger Millet, also known as Ragi, is an essential millet widely grown in different regions of India and Africa. Its scientific name is Eleusine Coracan. It ranks sixth in the production of wheat, rice, maize, sorghum and bajra. Finger millet is native to the Highlands of Ethiopia and Uganda. An important crop trait of finger millet is its ability to tolerate cultivation at altitudes over 2000 m above sea level, its high drought resistance and long grain storage periods.
Historical (Origin) of Finger Millets (Ragi) Cultivation
Finger millet originated in East Africa (Ethiopian and Ugandan highlands) and came to India around 2000 BC. It was believed to have been discovered at an Indian archeological site dated 1800 BCE (Late Bronze Age), but this was subsequently shown to have been wrongly identified. The earliest evidence of finger millet originates from an archeological site in Africa dating back to the 8th century AD.
Uses of Finger Millets (Ragi)
Millet is a staple food and grain in many parts of the world. Finger millet is gaining popularity all over the world because of how easy it is to grow and how adaptable it is to food. Finger millet has been used in Africa and South East Asia for thousands of years. It’s used to produce bread, beer, and cereal. It is commonly used as an alternative to wheat or other grains.
Nutritional Value and Chemical Composition of Finger Millets (Ragi)
Finger millet is known to be one of the most nutritious cereals. Finger millet contains around 5–8 per cent protein, 1–2 per cent ether extract, 65–75 per cent starch, 15–20 per cent dietary fiber and 2.5–3.5 per cent minerals. Of both cereals and millet, finger millet has the highest calcium (344 mg per cent) and potassium content (408mg percent ). Finger millets have a low fat content (1.3 per cent) and contain mostly unsaturated fat. 100 grams of Finger Millet has about 336 KCal of energy in it on average.
Millet also includes phytates (0.48 per cent), polyphenols, tannins (0.61 per cent), trypsin inhibitors, and dietary fibers that were once considered “anti-nutrients” due to chelating metals and inhibiting enzyme activity but are now known as neutraceuticals. Being non-glutinous, finger millet is healthy for people with gluten intolerance and celiac disease. It is non-acid-forming, and thus easy to absorb. Finger millet is very rich in amino acids (Tryptophan, Threonine, Valine, Isoleucine and Methionoine).
Health Benefits of Finger Millets (Ragi)
The following are some of the major notable health benefits of finger millet:
- Aids Proper Digestion
- Helps Lactating Mothers
- Lowers Cholesterol Level
- Facilitates Relaxation of the Body
- Helps in Weight Management
- Reduces Risk of Diabetes
- Acts as Anti-Aging Agent
- Battles Anemia
- Improves Bone Health
- Fights against Cancer
Aids Proper Digestion
High amount of dietary fiber in this cereal help in healthy absorption, regular bowel movements and avoids constipation. Insoluble fibers found in finger millet aid the flow of food into the intestines, whereas insoluble fibers maintain water to ease the passage of waste. It strengthens the digestive tract and prevents the possibility of constipation and other digestive disorders.
Helps Lactating Mothers
Finger millet is a perfect source of protein for new mothers who also help raise hemoglobin levels. In order to increase milk production, lactating mothers are advised to use finger millet in their daily diet. It also enriches milk with all the important minerals for the body, such as iron, calcium and critical amino acids, which are of great value to both the infant and the mother.
Lowers Cholesterol Level
Finger millet has already been shown to perform wonders to lower serum cholesterol levels and is one of the safest home remedies for cardiac protection. It regulates the level of cholesterol by decreasing plaque accumulation and avoiding blockage of blood vessels, thereby reducing the risk of stroke and other heart disease. Key amino acids Lecithin and Methionine found in the cereal helps to reduce cholesterol by removing and cutting excess fat from the liver, and amino acid Threonine stops the formation of fat in the liver. Finger millet, in an unripe, green phase, will also help to regulate high blood pressure and hypertension.
Facilitates Relaxation of the Body
The daily intake of Finger Millet is particularly helpful in the treatment of anxiety, depression and insomnia. The presence of antioxidants, particularly tryptophan and amino acids, helps as they act as natural relaxants. Its consumption is beneficial for migraines as well.
Helps in Weight Management
A high level of dietary fiber leaves the stomach full for longer and reduces unwanted cravings. This, in fact, leads to a decreased appetite and weight loss. “Finger millet flour reduces the blood sugar levels in your body by triggering insulin. Finger millet is better eaten in the morning to make the most of its qualities and to keep the person full throughout the day.
Reduces Risk of Diabetes
Regular intake of finger millet has been shown to minimize the risk of diabetes mellitus owing to its high content of dietary fibers and polyphenols. It has a greater level of fiber than rice, wheat or some other crop. The high level of fiber in the finger millet slows down the rate of digestion, helping to reduce blood sugar levels. It also has a low glycemic index that makes it a perfect snack to avoid late-night food cravings and help keep blood sugar within a healthy range.
Acts as Anti-Aging Agent
Finger millet not only helps to maintain good health and keep illnesses at bay, but also performs magic to protect the beauty and beauty of the skin by blocking premature ageing. It can be used as the most powerful natural anti-aging drink. Vital amino acids Methionine and Lysine are found in cereal products that help to build and preserve collagen. It is a material that strengthens the tissues of the skin to make it supple and vibrant, making it less vulnerable to wrinkles and sagging.
Battles Anemia
Finger millet is an ideal source of natural iron for anemic patients and also for those with reduced hemoglobin levels. When finger millet gets into the body, vitamin C levels begin to rise and lead to fast absorption of iron into the bloodstream.
Improves Bone Health
Finger millet is a strong source of calcium which helps to bind bones. It is described as an excellent source of nutrition for growing children and the elderly. Consumption of finger millet can help strengthen bones in growing children and preserve bone strength in adults.
Fights against Cancer
Finger millet is high in antioxidants. Phenolic acids, flavonoids and tannins in finger millet seed coats have very effective antioxidant properties. In general, it has been found that people on millet-based diets have lower rates of esophageal cancer than those on wheat or maize diets.
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