11 Super Health benefits of Ragi, Ragi Flour + Healthy Recipes

Ragi, also known as finger millet, is a nutritious grain widely cultivated and consumed in India and parts of Africa. It's a small, reddish-brown grain packed with essential nutrients, making it a valuable addition to a healthy diet. Ragi is particularly known for its high calcium content, which is crucial for bone health, especially for growing children and older adults. It's also a good source of iron, fiber, and various vitamins and minerals.

Ragi (Nachni)

You can use ragi to make roti and dosas, and even mix it with other flours to make a variety of dishes like bread, idli, cake etc.

1. Ragi High in Protein : 

One cup of whole Ragi Flour (144 grams) gives about 10.3 grams of protein. Very good source for Vegetarian. Protein is cricital to manage the wear and tear of the cells in the body and help transport oxygen to various parts of the body.

ragi dosa recipe | nachni dosa | finger millet dosa| healthy ragi dosa |  Two ragi dosas  delivers 26% calcium, 20% vitamin B1, 12% protein, 24% fibre,  of your Recommended Dietary Allowance ( RDA).

2. Ragi benefits due to High Fiber : 

One cup of whole Ragi Flour gives about 16.1 grams of fibre. This fibre will keep you fuller for a longer time and avoid you from binge eating. Ragi flour being rich in insoluble fibre helps easy digestion and hence relieves constipation. Insoluble fibre does not dissolve in water and goes through your stomach without being processed helping other foods move through your system and out. Insoluble fibre keeps you healthier with a better digestive system ⁽¹⁾.

ragi roti recipe | healthy nachni vegetable paratha | red millet gluten free flatbread |  Two ragi rotis delivers 20% fibre, 20% vitamin B1, 26% calcium of your Recommended Dietary Allowance ( RDA).

3. Ragi is Antioxidant Rich :

Ragi has many antioxidants which help fight the body against infections. Antioxidants prevent oxidation and thus may help in reducing risk of cancer ^{(2) (3)}.

4. Ragi is Gluten Free : 

Great healthy option for those who are intolerant to Gluten. Ragi flour, is far more healthier to use in Indian Breads like Whole Wheat Roti. Try Ragi Roti.

palak paneer roti recipe | gluten free palak paneer roti | healthy palak paneer paratha

5. Ragi is good for Diabetics :

Ragi benefits in diabetes. Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood glucose ⁽⁴⁾.

plain ragi roti recipe | soft ragi roti |plain nachni roti | gluten-free nachni roti | Two ragi rotis delivers 30% calcium, 20% vitamin B1, 24% fibre, 22% magnesium, 26% phosphorus of your Recommended Dietary Allowance ( RDA).

6. Ragi good for Toddlers : 

Jowar, Ragi and Date Porridge is a wholesome food that will keep your Baby & Toddler satiated and active for at least a couple of hours.

jowar, ragi and date porridge recipe for babies | jowar, nachni and date porridge for babies | jowar nachni porridge for babies | how to make jowar, nachni and date porridge for babies at home

7. Ragi good for Heart : 

Ragi flour is rich in Magnesium. 100 grams of Ragi have 137 milligrams of Magnesium which is 50% of your recommend daily allowance (RDA). Magnesium helps maintain nerve function and normal heartbeat ⁽⁵⁾. Being high in Fibre, Ragi benefits to reduce bad cholesterol (LDL) and increases the effects of good cholesterol (HDL) ⁽⁶⁾.

multiflour thalipeeth recipe | healthy multigrain thalipeeth | quick mutliflour dhapate |  Two multi-flour thalipeeth  delivers 22% folic acid, 40% vitamin B1, 16% protein,  36% phosphorus, 32% fibre, magnesium 30%, zinc 20% and 18%  iron   of your Recommended Dietary Allowance ( RDA).

8. Ragi Benefits in Endurance : 

Being high in fibre, protein, lowering blood pressure means more RBC (red blood cells) to give energy. All these factors enhance performance of endurance athletes like runners, swimmers and bikers.

Ragi Radish Roti, Nachni Mooli Roti

9. Builds strong bones and teeth : 

Once up Ragi flour has 481 mg of Calcium which is 49% of RDA (Recommended Daily Allowance). Calcium is a mineral that makes bones stay strong. The human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods. Ragi Flour is the richest source of Phosphorus which helps build strong bones and teeth ⁽⁷⁾.

Nachni Methi Muthias

10. Ragi helps produce Red Blood Cells : Ragi benefits in Anemia.

Nachni flour is a good source of Vitamin B1 (Thiamine) which helps in RBC production and forms ATP which body uses for energy.

Red Blood Cell (RBC)

11. Ragi helps healthy skin formation : 

Being rich in Vitamin B3 (Niacin), enables healthy skin formation and preventing wrinkles and skin diseases ⁽⁸⁾.

Nutritional Information for 1 cup Ragi Flour

One cup of Ragi Flour is 144 grams, which makes 6 rotis.
RDA stands for Recommended Daily Allowance.

472 Calories
10.5 grams of Protein
103 grams of Carbs
1.87 grams of Fat

Healthy Food with Ragi

Kick start your morning with this healthy multigrain bread. The wholesome flours and seed add to the fiber content of the bread. Replace your regular dosa with this nutritious Nachni dosa. As a variation, you can even add grated carrots or finely chopped onions and green chilies to the batter before making the dosas.

For starter, you can simply replace whole wheat roti with Nachni roti. The rustic flavor and earthy aroma will warm your soul and content you. Enjoy it with a hot bowl of dal or sabzi. Since it will taste a bit different your kids may take time to adapt to it. For them you can make this Ragi Roti Stuffed with Paneer, the medley of flavors from peppy chutney and spiced paneer with some crunchy onions is surely a finger-licking combination! If your child loves Italian food then you can sauté the paneer with some pesto sauce and make Ragi Roti Stuffed with Paneer Pesto which is quite unique and innovative.

ragi roti stuffed with paneer recipe | nachni paneer wrap | healthy red millet Indian wrap

Looking for a healthy alternative to binge during office hours? Combine these three wholesome flours with pepper and til to make this Multi flour Chakli, a perfect jar snack. Nachni Soya Puri is another healthier option.