Ragi / Nachni / Kezhavaragu / Keppai / Ragula / Panji Pullu
Ragi encompassing all the essential macronutrients – carbohydrates, fibres, fats and proteins, along with micronutrients – vitamins and minerals.
It has negligible levels of cholesterol and sodium, to promote heart wellness. In addition, ragi contains considerable quantities of vitamins C and E, to boost immune, skin and hair health.
The B complex vitamins – thiamine, riboflavin, niacin and folic acid as well as calcium, magnesium, iron and phosphorus are also found in ample amounts in ragi flour, truly justifying its status as a wholesome breakfast cereal and a superfood.
The nutrition values in a 100 g serving of ragi flour, according to the nutrient database of the U.S.D.A (United States Department Of Agriculture) are as follows:
Ragi Calories – 385
Total Fat 7%, Saturated Fat 3%, Polyunsaturated Fat 5% Monounsaturated Fat 2% Cholesterol 0% Sodium 0% Total Carbohydrates 25%
Dietary Fibre 14% Sugars 2% Protein 10%
Minerals: Calcium 26% Iron 11% Potassium 27%
Vitamins: Thiamine 5% Riboflavin 7.6% Niacin 3.7% Folic Acid 3% Vitamin C 7% Vitamin E 4.6%
Ragi is, in fact, a favourable fibre rich Indian food, that serves as an alternative to other routine cereal and grain crops in the Indian diet regime such as rice, wheat or barley. It has the distinction of being a relatively rare plant source of crucial essential amino acids namely isoleucine, tryptophan, valine, methionine and threonine, thus complementing both vegetarian and vegan diets.
Ragi is a nationwide used millet for health reasons and also suitable for all age groups.