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By Aradhya Sarin
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Breakfast, which is often said as the most important meal of the day, should be both nutritious and delicious. A healthy breakfast kick starts your metabolism and prices the energy your body needs to tackle the day ahead. Upon learning about this, you must be wondering what a healthy breakfast looks like. Also Know the Benefits of Ragi Semiya.
Well, what’s your think about eating ragi semiya?
Ragi Semiya is a healthy yet tasty South Indian breakfast made up of finger millet vermicelli. Known for its high calcium, iron, and fiber content, it’s a great way to include ragi in your diet.
Yes! Eating Ragi every day not only provides nutritional value to you but also helps in weight management. Keep reading the article to learn in detail about the ragi semiya benefits and other important related things.
Nutritional Value Of Ragi Semiya
Ragi Semiya is a nutritious option that can complete your overall nutritional deficiencies. It is rich in protein, carbohydrates, vitamins, and other important nutritions used to perform the day to day activities. Have a look at the Ragi semiya nutrition value.
| Ingredients In Ragi Semiya | Nutrition Value Per 100 Grams |
| Calories | 223 kcal |
| Carbohydrates | 84 g |
| Protein | 8 g |
| Fat | 5 g |
| Trans fat | 0.01 g |
| Sodium | 669 mg |
| pottasium | 99 mg |
| fibre | 2 g |
| sugar | 3 g |
| Vitamin A | 1.55 IU |
| Vitamin C | 60 mg |
| Calcium | 48 mg |
| Iron | 6 mg |
| Note | International Journal of Home Science states that eating ragi can complete your nutritional deficiencies and positively support your lifestyle. |
| Source | https://www.homesciencejournal.com/archives/2021/vol7issue2/PartB/7-2-29-848.pdf |
Why Is It Essential To Eat Ragi Semiya? 8 Key Benefits
There are a number of benefits of eating ragi semiya. It is a complete bowl of delightful, earthy-smelling breakfast that not only tantalize your taste buds but also fuels your body with essential nutrients.
Every bite of Ragi semiya is about savoring its taste, nourishing your bones, balancing your blood sugar level, and keeping your heart healthy.
The benefits of Ragi semiya, from weight management to boosting your body’s iron level, are underlined below. Have a look at them and uncover their advantages in daily life.
High Nutritional Content
If you are looking for a highly nutritious vegan food, then look no further and take Finger Millet or ragi into your diet. Ragi semiya has a high nutritious value which includes carbohydrates, fibers, fat, and protein. Ragi has a very low level of cholesterol and sodium, which is good for everyone’s health.
A Wholesome Breakfast Food
Ragi semiya is a wholesome breakfast with a blend of nutritious supplements that provides energy throughout the morning. It is gluten-free and low in fat, making it a great choice for those looking to kick start their day on a healthy note.
Improves Bones Density
Finger millet, or Ragi, is an excellent source of natural calcium that strengthens bones in growing children. It also restores the optimum bone density in older people and alleviates the risk of osteoporosis symptoms.
NOTE: Youngers can consume ragi semiya every day, but middle-aged and older people need to eat a measured portion of it.
Controls Diabetes
Does ragi semiya help control diabetes? Absolutely yes! Ragi semiya has a low glycemic index (GI), which means it releases glucose slowly into the bloodstream. This helps maintain a stable blood sugar level in an individual with diabetes.
Ragi Is Good For Pregnancy
Can we eat ragi during pregnancy? During the expecting period, a number of mothers ask the same question. Ragi offers numerous benefits during pregnancy, making it an excellent addition to the diet of expectant mothers. It is high in calcium, iron, and fiber and is beneficial for the baby’s overall health.
Keeps You Young
Ragi is like an age-defying food. Want to know why? Its secret lies in the abundance of antioxidants, especially polyphenols and phenolic acids, which combat oxidative stress and keep your skiing glowing and young. Finger millet has specifically shown the potential to inhibit the cross-linking of collagen, which tenders the skin and evens the blood vessels.
It Reduces Bad Cholesterol, Prevents Heart Diseases
Ragi plays a crucial role in preventing heart disease. Its high fiber-containing properties help lower cholesterol levels in the body, while its anti-oxidant properties combat oxidative stress and inflammation. Both are risk factors for heart disease, which Ragi effectively controls, making it an excellent heart-healthy option.
It Has Anti-Cancer Potential
The dish is rich in antioxidants like polyphenols and flavonoids, which help protect cells from damage caused by free radicals. These antioxidants can reduce oxidative stress, which is a major cause of cancer development.
| Note | As per a study done by the national Library of Medicine, it is proven that Millets have such a property that effectively reduces the risk of cancer and many other diseases in humans. |
| Source | https://pmc.ncbi.nlm.nih.gov/articles/PMC10676454/ |
Ragi Semiya – Your Go-To Breakfast Delight
Are you also wondering how to include ragi in your diet? If yes! Then don’t worry about that. Here are some delicious ways to incorporate ragi semiya into your meal. Take note of 2 very popular recipes of Ragi semiya and follow the step-by-step instructions to prepare them.
Sweet Ragi Semiya
Sweet ragi semiya is a famous dish in south india, which strikes the perfect balance between taste and nutrition. This dish is extremely versatile, with the sweetness of jaggery, the aroma of cardamom, and the crunch of nuts and raisins. Here’s how to prepare it.
| Ingredients | 1 cup of ragi semiya (vermicelli)2 cups of Milk½ cup of jaggery or sugar½ tsp of cardamom powder/ 2-3 cardamomsDry fruits to garnish (optional) |
| Recipe | Soak the ragi semiya in water for about 3-5 minutes until it softens. Then drain and set asideNow, in a pan, bring 2 cups of water to a boil and add the soaked ragi semiya to it.Cook it for about 5 minutesNow, add sugar to the mixture you prepared or you can also add melted jaggery to the semiya as per your choice.Cook the ragi semiya for about 10 minutes, then add cardamom powder to it and stir it well.At last add crushed dry fruits over the ragi semiya to garshish it and serve. |
Ragi Semiya Upma
Remember your mother packing vermicelli upma with lots of veggies and peanuts in your school lunch box? It always seems so delicious, but do you know why your mother insists on completing it? It is because she knows how good it is for your health. Ragi semiya upma supports your digestive system, boosts health, and provides nutrition to the body. Now, let us learn how to make it.
| Ingredients | 1 cup of ragi semiya1 tsp – Oil, Mustard Seeds, Urad Dal, And Chana DalHing 1-2 Finely chopped green chillies 1 onion (finely chopped)1 carrot (finely chopped)¼ cup PeasSalt Coriander leavesLemon juice (optional) |
| Recipe | Soak 1 cup of ragi semiya in water for 2-3 minutes. Then drain it.Heat oil in a pan and add mustard seeds to it. Then add urad dal, chana dal, and a pinch of hing to it. Saute until the dal turns golden brown.Now, add green chilies, curry leaves, and onion to it and cook it well for some minutes. Then, add carrots and peas to the mixture.When all the vegetables get softened, then add the soaked vermicelli to it and stir it.Now, add salt to taste and cook ragi semiya upma on a low flame.At last, garnish the dish with coriander leaves and squeeze lemon juice as per your taste. |
Conclusion:
Ragi semiya is not just a delicious addition to your daily diet but also a powerhouse of health benefits, as described above. It is a supportive food that has the proven benefits of curing deadly diseases like cancer and diabetes and also helps in reducing weight. As you savor each bite of this nutrition-rich dish, always remember that you are not just filling your empty stomach but also taking a wholesome amount of healthier supplements with it. So, what are you waiting for? Add ragi semiya to your daily diet and have a tasty yet healthy dish every day.
Frequently Asked Question (FAQs)
Q1. Can I eat ragi during pregnancy or in the third trimester?
Yes, you can eat ragi during your pregnancy’s third trimester. It contains several nutrients that are essential for the baby’s health and development.
Q2. What is the nutritional value of ragi semiya?
Ragi semiya has a composition of carbohydrates, protein, fat, trans fat, sodium, potassium, fiber, sugar, vitamins (A and C), calcium, and iron.
Q3. Can childrens have benefits of Ragi semiya?
Yes, ragi semiya is a nutritious dish that provides all essential nutrients to children and helps them in their growth and development.
Q5. Does Ragi Semiya help in controlling diabetes?
Yes, Ragi Semiya has a low glycemic index, which helps in managing blood sugar levels effectively, making it suitable for diabetes.
Q6. Does ragi semiya have any side effects?
No, ragi semiya is generally safe and well tolerated by most people; however, some may face digestive issues like bloating and gas.
Q7. Does Ragi semiya prevent cancer?
Yes, it is said that ragi semiya has the potential to prevent cancer due to its rich anti-oxidant properties, like polyphenols and flavonoids. They protect cells from damage caused by free rascals and prevent cancer.
