Ragi

Ragi or finger millet is indeed a superfood, offering a multitude of essential nutrients for the growth and development of all body organs, besides rectifying several health concerns like anaemia, anxiety, skin infections and hair fall.

Being available both as nutrient-dense grains as well as processed flour, ragi can be easily utilised to make staple desi dishes like dosas, rotis, idlis, upma, parathas as well as desi mithais.

Ragi displays a rather impressive nutritional profile, encompassing all the essential macronutrients - carbohydrates, fibers and proteins along with noteworthy levels of key 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.

 

Therapeutical Uses

• Holistic Breakfast Food
• Supplies Essential Amino Acids
• Supports A Gluten-Free Diet
• Fortifies Bone Density
• Keeps Blood Sugar Levels In Check
• Treats Anemia
• Boosts Nervous System Function
• Augments Heart Health
• Remedies Liver Dysfunction
• Supplies Anti-Aging Benefits

 

Jowar (Sorghum)

Jowar is globally known as the “new quinoa” for its gluten-free and whole-grain goodness of fiber (A single serving contains over 12 grams). Jowar is ground into flour that is used to make Rotis, bhakri, cheela, dosa, etc.

 

Jowar Controls Blood Sugar Levels

Jowar is a complex carbohydrate that digests slowly. As a result, it leads to stable blood sugar levels.

 

Jowar High in Protein

100 grams of Jowar provides 11 grams of protein, which supplies the body with energy and aids in cell regeneration.

 

Full of Iron

Jowar contains 8.45 mg of iron. Since the iron in jowar is non-heme, pairing it with a source of vitamin C will give you the maximum benefit.

 

Jowar Good for Bone Health

Because it contains high magnesium levels, jowar helps maintain calcium levels in the body

 

Packed with Vitamins, Minerals, and Micronutrients

It contains B vitamins, which help the body build new tissues and cells and potassium, phosphorus and high levels of antioxidants.

 

Jowar Helps Weight Loss

Jowar high fibre content ensures higher satiety levels, lowering consumption by keeping hunger pangs at bay.

 

Jowar Improves Digestive System

The fibre is a bulking agent that helps stool pass smoothly through the digestive tract. It helps improve digestive health and helps to treat conditions like diarrhoea, bloating, stomach ache and constipation.

 

Jowar Improves Heart Health

The cholesterol-lowering properties of jowar also reduce the chances of hindered blood flow, arteriosclerosis and plaque formation. Jowar regulate plasma LDL cholesterol concentration while improving the HDL levels in the body.

 

Jowar Improves Energy Levels

Niacin ensures that the energy levels in the body are consistent throughout the day A rich source of niacin, a single serving of Jowar accounts for 28% of the recommended daily intake.

 

Jowar Boosts Blood Circulation

Iron and copper are two essential minerals found in Jowar. These minerals come together to play a vital role in improving the body’s blood circulation. Iron is crucial to developing red blood cells in the body, while copper helps enhance iron absorption in the body.

 

Amaranth (Rajgira)

Amaranth is classified as a pseudocereal, meaning that it’s not technically a cereal grain like wheat or oats, but it shares a comparable set of nutrients and is used in similar ways. Its earthy, nutty flavor works well in a variety of dishes. Besides being incredibly versatile, this nutritious grain is naturally gluten-free and rich in protein, fiber, iron, calcium, vitamin A and antioxidants. It has also been associated with a number of health benefits, including reduced inflammation, lower cholesterol levels and increased weight loss.

 

• Antioxidants are naturally occurring compounds that help protect against harmful free radicals in the body. Free radicals can cause damage to cells and contribute to the development of chronic disease. Amaranth is a good source of health-promoting antioxidants.
• Inflammation is a normal immune response designed to protect the body against injury and infection. Several studies have found that amaranth could have an anti-inflammatory effect in the body.
• If we’re looking to shed a few extra pounds, we may want to consider adding amaranth to your diet. Amaranth is high in protein and fiber which can aid your weight loss efforts.
• Amaranth grain is a rich source of essential nutrients and one of the richest sources of iron, with more than five times the iron than wheat.
• Amaranth is one of the richest sources of calcium. It has been found to decrease the risk of calcium deficiencies, and in turn reduces the risk of bone diseases like weak joints (osteoporosis) and rheumatoid pains.
• The health benefits of Amaranth grain are such that it helps in optimising the metabolism, prevents heart attacks, helps in improving digestion, provides hair care, boosts the immune system.
• Amaranth grain supports patients suffering from Celiac Disease, controls diabetes, promotes growth of muscles, prevents cataracts, combats Anaemia, has anti-carcinogenic property, prevents osteoporosis.

 

Maize (Corn)

Whole-grain corn is as healthy as any cereal grain, as it’s rich in fiber and many vitamins, minerals, and antioxidants. Don't let the sweet taste fool you. Choosing corn and whole-grain corn products - rather than food that has processed white flour, can lead to better gut health and help lower your chances of getting diseases like cancer, heart diseases and type 2 diabetes.

 

• Despite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index (GI).
• The fiber in maize flour helps you stay full for longer between meals. It also feeds healthy bacteria in your digestive tract, which may help protect against colon cancer.
• Popcorn may also help prevent diverticulitis, a condition that causes pouches in the walls of your colon.
• Corn is rich in vitamin C, antioxidants that helps protect your cells from damage and wards off diseases like cancer and heart disease. Yellow corn is a good source of antioxidant carotenoids like lutein and zeaxanthin, which are good for eye health and help prevent the lens damage that leads to cataracts.
• Corn also has smaller amounts of vitamins B, E, and K, along with minerals like magnesium and potassium. Corn is one of the most widely consumed cereal grains.
• Maize contains magnesium, which helps in strengthening bones and maintains a normal heartbeat and blood pressure.
• Maize is considered to boost the immune system. Because of the presence of Ferulic acid and other antioxidants, it helps to boost the immune system, and its properties also help to protect the body from oxidative damage.
• Body can easily digest maize, it is starch-free and fat-free, and is converted into intermediate carbohydrates and dextrine, which are easily absorbed in the body. It stimulates peristalsis and aids in the prevention of constipation.
• Maize contains high fiber content that makes you feel fuller after eating it, making you less hungry and craving less food, which can lead to weight loss,It is one of the foods that can be used to gain weight, especially when topped with high-calorie toppings like butter.

 

How can you make them a part of your daily diet?

Given a typical balanced diet comprises 55-60% carbohydrates, you can have one or one-and-a-half servings of any of them twice a day. 

 

• The easiest way to incorporate this millet into your diet is through roti. Make multigrain atta by mixing 50% whole wheat with 50% Jowar and other grains like Bajra, Ragi, Soya, Amaranth etc.
• You can also use there flour to make porridge, which is very healthy for children. Add them with green mung, chana (Bengal gram) dal, sago (Sabudana), etc.make chillas. To the multigrain atta, If you want to serve it savoury, add jeera (cumin) and salt. For sweet porridge, try Gur (jaggery) and milk instead. Adding crushed almonds will enhance its nutritional value.
• For South Indian dishes like dosas and idlis, you can add any of them to the usual rice batter in a 2:1 ratio (two parts Jowar flour, one part rice idli batter). You can even make cupcakes by substituting the refined flour in any cupcake recipe with 50% whole wheat and 50% of there flour.
• They are a little denser than whole wheat, and hence the taste may take a little getting used to at first. However, diversifying your food grains is the best way to increase the nutritional quotient of your daily diet.