Here’s how ragi can increase calcium and iron levels in the body.

Struggling with poor bone health, brittle nails or poor dental health? Then these are all subtle signs of low calcium levels in the body, which can gradually affect your overall health and mental well-being. Interestingly, there is one millet that naturally increases calcium levels. Here’s everything you need to know about ragi and how you can add this millet to your diet.
What is Ragi?
Ragi also known as finger milletis a small, nutrient-rich grain that is gaining popularity around the world due to its many health benefits and low calorie content, making it ideal for health enthusiasts and diabetics, as well as people suffering from low calcium levels.
Why Ragi?
Ragi or finger millet is a fine grained grain that belongs to the millet family. It is native to the Indian subcontinent, Africa and other parts of Asia. Ragi is considered a superfood due to its dense nutritional profile, including high levels of calcium, iron, fiber and essential amino acids. It is naturally gluten-free, making it an ideal food for people with gluten intolerance or celiac disease. Moreover, ragi is rich in antioxidants and has a low glycemic index, making it suitable for people with diabetes.
Nutrients in Ragi
Ragi is exceptionally high in calcium, making it an excellent choice for improving bone health. A 100-gram serving of ragi contains about 350–370 mg of calcium, which is higher than most other grains and even some dairy products. Calcium is essential for building and maintaining strong bones and teeth, and also plays a critical role in muscle function, nerve transmission and blood clotting. Regular consumption of ragi can help prevent calcium deficiency and improve bone density, especially in people who do not consume dairy products. Ragi contains other important nutrients such as magnesium, phosphorus and vitamin D, which are also crucial for bone health. Magnesium promotes the absorption and metabolism of calcium, and phosphorus, combined with calcium, strengthens bones and teeth. Vitamin D, often obtained from sunlight, helps the body absorb calcium efficiently.

Health Benefits of Raga
Although ragi is best known for its calcium content, it offers a wide range of other health benefits:
Rich in Antioxidants
Ragi contains polyphenols that act as antioxidants, helping to neutralize harmful free radicals in the body and reduce oxidative stress. This may help reduce the risk of chronic diseases such as heart disease and cancer.
Aid in Digestion
Ragi is rich in fiber, which helps in digestion and promotes regular bowel movements. It also helps maintain a healthy gut microbiome and prevents constipation.
Regulates blood sugar levels
Due to its low glycemic index, ragi is ideal for people with diabetes as it helps regulate blood sugar levels and provides a constant source of energy without causing spikes in glucose levels.

Weight management
The high fiber content of ragi helps keep you full longer, reducing the likelihood of overeating and promoting healthy weight loss.
Simple Ways to Add Ragi to Your Daily Diet
Including ragi in your daily diet is easy and can be done in many ways. Here are some delicious and creative ways to add ragi to your food to increase your calcium intake:
Ragi flour porridge
One of the simplest and traditional ways to consume ragi is by preparing warm porridge or kanji. It is a pleasant breakfast or snack that can be sweetened with jaggery or honey and flavored with cardamom or cinnamon. Adding nuts and seeds to the porridge will further increase the calcium and nutrient content.
Ragi Chapati
Ragi flour can be used to make chapatis or rotis as a gluten-free alternative to wheat flour. Ragi chapatis are easy to prepare and are the perfect accompaniment to curries and dals. Adding ragi to your daily diet in the form of roti ensures regular calcium intake.
Ragi Idli and Dosa
Ragi can also be used to make a healthier version of traditional South Indian breakfast dishes like idli and dosa. By combining ragi flour with rice or urad dal, you can create a batter that ferments and rises naturally, resulting in soft and fluffy idlis or crispy dosas.
Ragi smoothie
Adding ragi to smoothies is a great way to increase your calcium intake without sacrificing flavor. You can mix ragi flour with fruits like bananas, berries or mangoes and mix it with milk or yogurt of your choice to make a nutritious and calcium-rich drink.
Ragi Cookies and Snacks
Ragi can be used in baking, replacing some of the regular flour in cookies, cakes and other snacks. This way, you can enjoy your favorite treats while increasing your calcium intake.