Ragi (Finger Millet) Benefits and Side effects

Healthy bones are a necessity not only in growing children but also in adults. Among the plant foods, finger millet is the richest source of calcium-containing approximately 300-350 mg per 100 g of grain. Additionally, ragi is also a natural source of vitamin D which is very important for maintaining bone health. A single case study in Indian villages suggests that regular consumption of ragi fulfills the daily recommended intake of calcium irrespective of the factors like gender and age. It was further suggested that finger millet consumption can be very useful in combating osteoporosis. 

All cereals are a rich source of dietary carbohydrates, but finger millet has a relatively higher proportion of dietary fibre as compared to other cereals. Fiber rich foods improve digestion and provide bulk to the food, making you feel full for a longer period of time. Ragi can thus be highly beneficial if one is looking to shed a few extra kilos. Observational studies show that with increased intake of calcium, there is more chance of weight loss and overcoming obesity. According to this study, high calcium intake can help lose weight by reducing the number of fat cells in the body.

Also, ragi contains an amino acid called Tryptophan (191 mg/g of protein - as per the Food and Agriculture Organisation (FAO) .1970a). This compound reduces appetite and helps to control diet.

(Read more: Weight loss diet chart)

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Numerous studies suggest that finger millets can help in reducing the cholesterol levels in the body. Finger millets reduce the concentration of serum triglycerides bad cholesterol or LDL cholesterol. Also, fermented finger millets contain important metabolites like statin and dietary sterol which act as an enzyme inhibitor of the cholesterol passageway and help in reducing the serum LDL without affecting the HDL cholesterol levels.

According to an in vivo (animal-based) study, a multigrain diet can inhibit fat oxidation in the arteries thereby reducing the risk of problems like atherosclerosis and high blood pressure.

(Read more: High cholesterol treatment)

Diabetes is a metabolic and endocrine disorder characterized by an inefficiency of the body to take up the excess glucose from the blood. Due to dietary and lifestyle factors, there has been a massive increase in the number of diabetes cases over the years. The current line of treatment includes dietary modifications along with anti-diabetic medications.

However, with an increase in general awareness. there has been an increasing demand for foods that contain complex carbohydrates, high dietary fibre, and beneficial phytochemicals. This is because fiber rich foods like ragi are a boon for diabetic patients since it takes longer to digest and hence glucose is released slowly into the blood. 

Presence of excess free radicals is increasingly being associated with the development of diabetes. In vivo studies suggest that finger millets control levels of blood glucose and oxidative stress in experimental diabetic models. Additionally, methanolic extract of ragi has been demonstrated to reduce the complication of diabetes by the free radical scavengers present in them.

According to studies, the seed coat extracts of the finger millets show a high antimicrobial activity because of their high polyphenol content. The phenolic compounds contained in the outer layers of the finger millets may also restrict fungal invasion.

As per the study, finger millets possessed potent antimicrobial action against bacteria like Bacillus cereus and fungus like Aspergillus flavus.

(Read more: Fungal infection symptoms)

The process of tissue repair in the wounded cells is generally associated with the onset of inflammation. Studies claim that an increase in the levels of reactive oxygen species (ROS) or free radicals slows down the wound healing process in older people and in the people who are suffering from chronic diseases. In vivo studies suggest that finger millet has antioxidant effects. This means that it can help scavenge the free radicals in the body and efficiently facilitate the wound healing process.

However, no such study has been done on humans so far.

(Read more: Open wounds treatment )

It has been mentioned that finger millets contain antioxidant compounds like polyphenols which are very efficient in slowing down the ageing process by scavenging the free radicals present in the body.

As we age, the collagen molecules in our body start to cross-link. Collagen is a natural protein responsible for providing elasticity to tissues. This Cross-linking makes the skin to lose its elasticity and be easily prone to damage and age-related problems like wrinkles. It has also been associated with stiff blood vessels and an increased risk of some diseases like diabetes.

Studies suggest that finger millet and Kodo millet together can reduce the cross-linking of collagen thus impeding skin ageing. 
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(Read more: Antioxidant rich foods)

According to research, antioxidants and phytochemicals exhibit anticarcinogenic properties. These compounds may suppress excessive cellular oxidation and protect the body against cancer. Ragi is rich in antioxidants. Seed coats of finger millets contain phenolic acid, tannins, and flavonoids which have effective antioxidant properties. Preclinical studies suggest that ferulic acid, the main component of bound phenolic acids present in ragi, has a suppressing effect on tongue cancer, colon cancer, and breast cancer cell lines.

Additionally, it has been reported that the nitriloside (vitamin B17) present in ragi can selectively kill cancer cells without harming the normal body cells. However, more studies are still needed to understand the anticancer effects of ragi and its use in human anticancer therapies.

Ragi is a natural source of iron. Regular consumption of ragi can thus be very beneficial for people suffering from iron deficiency or anemia.

A clinical study done on 60 young girls suggests that regular consumption of ragi can increase haemoglobin levels in the blood. 

• Nearly 65% of the world’s population is lactose-intolerant which means that they cannot depend on dairy products for their calcium requirement. Ragi is the richest source of calcium and hence can easily prove to be an effective substitute for such people for their daily calcium requirements.
• Ragi does not contain gluten. Thus, it is advisable for celiac patients to consume ragi. Ragi can be ground into flour which is easily digestible and does not require much cooking.
• Diet plays a very important role for a lactating mother to produce enough milk to feed her baby. The diet must include nutrients like calcium, potassium, phosphorus, protein, iron, and vitamin C. Ragi is a powerhouse of nutrients. It is the richest source of calcium and thus, extremely beneficial for the lactating mother for increased milk production.

(Read more: Celiac disease)