Ushakiran Sisodia, registered dietician and scientific nutritionist, Nanavati Max Super Speciality Hospital, Mumbai agreed stated that ragi is certainly a beneficial supply of calcium. “This cereal grain contains approximately 364 mg of calcium per 100 gm, contributing to its recognition as a nutritionally significant food source, particularly in vegetarian diets,” stated Sisodia.

Adding, Dr Adrita Banarji (MD), marketing consultant doctor, Godrej Memorial Hospital talked about that ragi has the potential to naturally scale back calcium deficiency. “Other than benefiting bone health, ragi also manages blood glucose, blood cholesterol, obesity, and hypertension, thereby reducing the risk of developing cardiovascular diseases,” stated Dr Banarji.

However, whereas agreeing that ragi is a superfood that’s wealthy in calcium and accommodates fibre, potassium, zinc, iron, and magnesium, Yogita Chavan, dietitian, Godrej Memorial Hospital identified that the tendency to keep away from milk and milk merchandise may end in bone-related points later in life. “Having said that, in 100 gms of ragi, there is 364 mg of calcium in comparison to 100 ml cow’s milk containing 118 mg of calcium. So ragi is considered one of the better alternatives to the dairy in the cereal category,” Chavan advised indianexpress.com.

Do you’ve milk? (Source: Getty Images/Thinkstock)

In what kinds can you’ve ragi?

According to Chavan, ragi is “suitable for different age groups” and recipes will be made as per their choice. “Variety of recipes can be made using ragi flour like dosa, idli, porridge, rotis, and upma to get wholesome benefits of ragi. Ragi is a gluten-free millet and can be also consumed by gluten and dairy-sensitive individuals,” she added.

However, regardless of its noteworthy calcium content, it is very important acknowledge that ragi alone can’t exchange milk or different dairy merchandise in your food plan, harassed Sisodia. “Milk provides not only calcium but also a well-balanced distribution of other essential nutrients like protein, vitamin D, and B vitamins. Furthermore, milk contains first-class protein, which has a high biological value, meaning it’s complete with all the essential amino acids your body requires for proper growth and repair,” talked about Sisodia.

Milk alternate options

In case you aren’t a fan of milk or have an allergy, there are different viable alternate options you’ll be able to contemplate in your calcium consumption.

You could make ragi dosa (Source: Getty Images/Thinkstock)

“Dairy products like yoghurt or buttermilk are excellent substitutes, rich in calcium and also harboring probiotics, making it beneficial for gut health,” stated Sisodia.

Additionally, nuts and seeds, reminiscent of cashews or almonds, are good sources of calcium. “Dry coconut, too, provides calcium along with other essential nutrients. Keep in mind that these should be consumed in moderation due to their high-caloric content,” stated Sisodia.

Incorporating ragi into your every day food plan is certainly a helpful selection, given its excessive dietary fibre content material, low glycemic index, and excessive calcium content material. “However, it should complement, not substitute, other vital food sources in your diet. Remember that maintaining a well-rounded and balanced diet is key to achieving optimal nutrition and overall health,” Sisodia remarked.

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