Ragi, also known as finger millet, is a gluten-free grain that has been gaining popularity in recent years due to its numerous health benefits. While it has been a staple food in India and Africa for centuries, it is only now starting to gain recognition in other parts of the world. One of the main reasons for this newfound popularity is that ragi is an excellent source of iron and calcium, two essential minerals that are often lacking in many people’s diets.
Iron is a crucial mineral that plays a vital role in the body’s overall health and well-being. It is necessary for the formation of red blood cells, which carry oxygen from the lungs to the rest of the body. An iron deficiency can lead to anemia, fatigue, and a weakened immune system. Ragi is one of the best plant-based sources of iron, making it an excellent option for vegetarians and vegans who may struggle to get enough iron from their diet.
In addition to iron, ragi is also rich in calcium, another essential mineral that is important for healthy bones and teeth. Calcium is also essential for muscle function, nerve transmission, and hormone secretion. A diet that is lacking in calcium can lead to a host of health problems, including osteoporosis and tooth decay. Incorporating ragi into your diet can help ensure that you are getting enough calcium to support your overall health.
One of the best ways to unlock the nutritional benefits of ragi is by consuming it in its fermented form. fermented foods have undergone a process of lactofermentation, which increases their nutritional value and makes the nutrients in the food more bioavailable. Fermentation can also help to break down antinutrients present in the food, making it easier for your body to absorb the nutrients.
When ragi is fermented, the levels of iron and calcium in the grain are increased, making it an even more potent source of these essential minerals. Fermentation also helps to improve the digestibility of ragi, making it easier for your body to absorb the nutrients. By incorporating fermented ragi into your diet, you can ensure that you are getting the maximum benefit from this nutrient-rich grain.
There are many delicious ways to enjoy fermented ragi. One popular option is ragi dosa, a type of savory pancake made from fermented ragi batter. Ragi malt, a traditional South Indian drink made from fermented ragi flour, is another tasty way to incorporate this nutritious grain into your diet. You can also add fermented ragi flour to soups, stews, and baked goods for a nutritious boost.
In conclusion, ragi is an excellent source of iron and calcium, two essential minerals that are important for overall health. By consuming ragi in its fermented form, you can increase the nutritional benefits of this ancient grain and ensure that you are getting the most out of its iron and calcium content. Whether you enjoy it in dosas, malts, or baked goods, fermented ragi is a delicious and nutritious addition to any diet.
