Finger millet, scientifically known as Eleusine coracana, is a nutritious cereal grain widely cultivated across various regions of the world. Often called "ragi," this millet has gained popularity as a health food, packed with essential nutrients and offering a range of health benefits. This article delves into the nutritional facts of finger millet, exploring its benefits and uses.
Introduction
Finger millet has been a staple food in many cultures for centuries, particularly in India and Africa. Its resilience to harsh environments and its impressive nutritional profile make it a valuable crop for food security and health. In recent years, finger millet has garnered attention as a "super cereal" due to its high mineral content and potential health benefits.
Nutritional Composition of Finger Millet
Finger millet stands out among cereals for its exceptional nutritional value. It is a rich source of calcium, iron, fiber, and antioxidants.
Macronutrient Profile
Like most cereals, finger millet is primarily a starchy grain, meaning it is rich in carbohydrates. However, it also provides a good amount of protein and fiber. A 100-gram serving of finger millet contains:
- Calories: 207
- Carbs: 41 grams
- Fiber: 2.2 grams
- Protein: 6 grams
- Fat: 1.7 grams
Micronutrient Abundance
Finger millet is a treasure trove of essential minerals. It is particularly high in calcium, with a single cup providing 13% of the Daily Value (DV). It also offers significant amounts of:
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- Phosphorus: 25% of the DV
- Magnesium: 19% of the DV
- Folate: 8% of the DV
- Iron: 6% of the DV
Amino Acid Composition
Finger millet provides more essential amino acids than most other cereals, with an amino acid composition that includes tryptophan, threonine, valine, isoleucine, and methionine. These amino acids play vital roles in:
- Repairing body tissues
- Supporting blood formation
- Promoting bone formation
- Maintaining skin health
Health Benefits of Finger Millet
The rich nutritional profile of finger millet translates into a variety of health benefits, making it a valuable addition to a balanced diet.
Bone Health
Finger millet is an excellent source of calcium, essential for maintaining strong bones and preventing bone degeneration. This makes it a particularly beneficial food for babies, growing children, adults, and individuals with a history of osteoporosis or thyroid disorders.
Blood Sugar Control
Finger millet is a good food for diabetic or pre-diabetic individuals. The high fiber content and low glycemic index help regulate blood glucose levels. Studies have shown that replacing rice-based breakfasts with millet-based ones can lower blood sugar levels after meals.
Cholesterol Management
The lecithin and methionine amino acids present in finger millet help keep cholesterol in check. It also aids in burning excess fat in the liver. Soluble fiber in millet also traps fats and helps reduce cholesterol levels.
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Antioxidant Properties
Finger millet is rich in phenolic compounds, especially ferulic acid and catechins, which act as antioxidants. These compounds protect the body from harmful oxidative stress and may reduce the risk of cancer, cardiovascular and neuro-degenerative diseases, infections, and aging.
Gluten-Free Grain
Millets are gluten-free, making them a safe and nutritious option for individuals with celiac disease or gluten sensitivities. This allows them to enjoy a variety of dishes without triggering harmful digestive symptoms.
Combating Anemia
Finger millet is a good source of iron, which is essential for preventing and treating anemia. Regular consumption of finger millet can help increase iron levels in the blood.
Other Potential Benefits
Finger millet has also been associated with other health benefits, including:
- Anti-ulcerative properties: Helpful in relieving migraine.
- Anti-aging properties: Slowing down aging by reducing the stiffness of elastic tissues.
- Increasing lactation: Recommended for women in post-pregnancy recovery.
Finger Millet in Traditional Medicine
Ayurveda recognizes the benefits of finger millet as a source of vital nutrients that play important roles in metabolism. Tryptophan, an amino acid found in ragi, helps control hunger, lowering appetite and keeping you full for longer hours.
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Culinary Uses of Finger Millet
Finger millet is a versatile grain that can be incorporated into a variety of dishes. It can be used in both sweet and savory preparations, catering to different taste preferences and age groups.
Finger Millet Recipes
Here are a few simple and nutritious finger millet recipes:
- Ragi Kanji: A quick and easy recipe made with ragi flour, water, and salt. Cook on low flame until it turns glossy.
- Ragi Malt: A dessert-like drink made with ragi flour, water, and jaggery. Mix ragi flour with water and cook on low flame until it turns glossy, then add jaggery after cooling.
- Ragi Khichdi: A nutritious twist on the traditional khichdi, made with ragi grains, moong dal, rice, and tempered spices.
Finger Millet Flour Recipes
Finger millet flour can be used to make:
- Ragi Roti
- Dosa
- Idli
- Laddu
- Cakes
- Puddings
- Porridges
- Bhakri
- Dhebra
- Papad
Finger Millet Grain Recipes
Finger millet grains can be used to make:
- Khichdi
- Upma
- Salads
Potential Downsides: Antinutrients
Millets contain antinutrients like phytic acid and goitrogenic polyphenols, which can interfere with the absorption of certain minerals and impair thyroid function. However, soaking millet overnight at room temperature, then draining and rinsing it before cooking, can significantly lower its antinutrient content.
Cultivation and Production
Finger millet is cultivated in over 25 countries across Africa and Asia. It is a resilient crop that can thrive in marginal lands with limited economic resources. Finger millet is often referred to as a "crop for the poor" or a "famine food" due to its ability to grow in harsh environments.
Growing Conditions
Finger millet can withstand cultivation at altitudes over 2,000 meters above sea level and has high drought tolerance. It prefers moderate rainfall (500 mm annually) and can tolerate high heat.
Farming Practices
Propagation in finger millet farming is done mainly by seeds, using methods such as broadcasting, line sowing, drilling in rows, and transplanting seedlings. The crop does not mature uniformly, so harvesting is typically done in two stages.
Post-Harvest Processing
After harvesting, finger millet can be processed in several ways, including milling, malting, popping, puffing, flaking, and debraning. Milling is challenging due to the small size of the seeds and the tight binding of the bran to the endosperm.
Nutraceutical Potential of Finger Millet
Finger millet has a tremendous but under-explored source of nutraceutical properties. Its unique nutritional composition makes it a promising candidate for developing functional foods and nutraceutical compounds.
Biofortification
Biofortification of finger millet can address universal health and nutritional crises. Introgression of its beneficial traits into other staple crops can improve the well-being of the general population on a global scale.
Polyphenols and Antioxidant Activity
Finger millet grains, particularly the seed coat, contain high amounts of phenolic compounds with antioxidant activity. These compounds can defend against oxidative damage and maintain a proper physiological balance.
Processing Effects on Polyphenols
Processing methods like thermal or hydrothermal treatments, germination, decortication, or fermentation can affect the polyphenol levels in finger millet. Some processes may decrease polyphenol levels, while others may increase them.
Finger Millet Around the World
Finger millet is a staple food in many parts of the world, with diverse culinary uses and cultural significance.
India
In India, finger millet is known as ragi and is used to make dishes like dosa, idli, laddu, and ragi mudde. It is a staple diet in South Karnataka and is often recommended for baby food due to its high nutritional content.
Nepal
In Nepal, finger millet is used to make a thick dough called á¸hÄ©á¸o, as well as beer (chhaang) and liquor (rakÅi).
Sri Lanka
In Sri Lanka, finger millet is called kurakkan and is used to make kurakkan roti, thallapa, porridge (kurrakan kenda), and a sweet called 'Halape'.
Africa
In many parts of Africa, finger millet is used to make a fermented drink or beer.