Benefits of Eating Ragi for Skin
Ragi is a superfood of which there is no doubt. It is rich in calcium, iron, and also plays a major role in protein synthesis. But did you know that ragi is also beneficial for skin? This reddish-brown millet has Vitamins like B, C, and E which are beneficial for skin health. Further the amino acids like tryptophan also helps in collagen production, which is crucial for skin elasticity. Want to know more about how ragi helps your skin? Let’s find out how.
Understanding Ragi and Its Nutritional Value
Ragi also known as finger millet is a nutrient-rich millet tracing its origins to Ethiopia. It is now cultivated widely across Africa and Asia. Ragi has a high nutritional value that it is introduced as one of the first solids to babies and as easily digestible foods in the elderly. It is mostly used as ground flour which is then used to make various kinds of breads or porridge.
Nutritional Content of Ragi
Each 100 gm of ragi has:
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Calories: ~336 kcal
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Protein: 7.3g
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Carbohydrates: 72g
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Dietary Fiber: 3.6g
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Calcium: 344mg
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Iron: 3.9mg
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Phosphorus: 283mg
Health Benefits of Eating Ragi
Ragi Benefits for Overall Well-being
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Rich in Calcium: Interestingly, ragi is one of the best non-dairy sources of calcium, thus essential in preventing osteoporosis more so in women and the elderly.
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Weight Management: Ragi is also packed with crude fibre which slows down digestion and creates a feeling of fullness for a long period. This therefore aids in weight management.
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Diabetes Management: Ragi has a moderate glycemic index, meaning the sugar spikes caused after consuming it are not too rapid unlike white rice which is good for managing one’s blood sugar levels.
Specific Benefits of Ragi for Skin
Skin Hydration and Elasticity
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Collagen Boost: Ragi has the amino acid tryptophan which is essential for collagen synthesis. This in turn helps maintain skin elasticity.
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Moisture Retention: Methionine in ragi helps the skin retain moisture, keeping it plump.
To help maintain skin elasticity, enjoy Ragi in the form of a tasty snack like our Ragi Laddoo or Millet Munchkins Combo.
Anti-Aging and Skin Whitening
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Rich in Antioxidants: Ragi is abundant in antioxidants like phenolic compounds that fight free radicals that cause ageing.
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Improved Skin Tone: The vitamins like Vitamin E and C in ragi promote an even skin tone by combating dullness and dark spots.
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Treats Acne & Inflammation: Zinc as we know has anti-inflammatory properties. The zinc in ragi is helpful in repairing damaged skin and reducing acne.
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Comparative Advantage: While superfoods like quinoa and flaxseeds are also beneficial, ragi's high calcium and iron content set it apart, making it ideal for skin health and overall nourishment.
For anti-aging benefits, try millet-based snacks like Millet Murukku - Millet Ragi Cookies, which are rich in antioxidants.
Practical Ways to Include Ragi in Your Diet
Ragi is one of the most versatile and commonly used millets. Its unique color, nutty taste and texture make it a popular choice to be used across various recipes ranging from traditional Indian recipes like dosa, idli, and puttu, to cakes, cookies, and pancakes.
Popular Ragi Recipes
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Ragi Roti: Take ragi flour, mix it with your regular flour or use as it is for gluten-free choice. knead it into dough and roll the rois and relish it with your favorite curry.
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Ragi porridge: Mix ragi flour into a slurry and mix it with boiling water. Keep stirring to avoid lumps and cook well until done. Add milk, sweetener of your choice for taste.
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Ragi Cake: Mix a cup of ragi flour with equal amount of oat flour. Add this to a wet mixture of milk/curd, butter, vanilla essence, baking powder, pinch of salt. Mix them and bake them at 200 degree celsius for 30 min or until a skewer comes out clean when passed through the cake.
Ragi Face Pack for Skin Health
Ragi can also be used in your regular skin care by making a face pack.
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How to Make a Ragi Face Pack:
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Ingredients: 2 tablespoons of ragi flour, 1 tablespoon of curd, and 1 teaspoon of honey.
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Method: Take the above ingredients and mix them into a smooth paste. Apply the paste to your face, and leave it for 15-20 minutes, and rinse with lukewarm water.
Who Should Avoid Ragi?
People with allergies, kidney stone issues should consume ragi in moderation. Overconsumption of this millet can cause constipation, bloating and gastrointestinal problems.
Ragi and Skin Reactions
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Potential Issues: For some, applying ragi topically as a face pack might lead to mild irritation or allergic reactions.
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Precaution: Always perform a patch test before using ragi-based skincare products.
FAQs
Can Ragi Improve My Skin Tone?
Yes, ragi is rich in antioxidants, particularly phenolic acids, and vitamin E, which help combat free radical damage. These nutrients promote skin elasticity and brighten the complexion over time, improving overall skin tone.
Is Ragi Beneficial for Acne-Prone Skin?
Ragi contains essential amino acids and minerals like zinc, which have anti-inflammatory properties. These can reduce acne outbreaks by regulating skin oil production and soothing irritated skin.
Can Ragi Be Used Topically for Skin Care?
Yes, ragi can be used as a natural exfoliant when ground into a paste. It gently removes dead skin cells, leaving the skin smooth and refreshed. However, always patch-test to avoid irritation.
Are There Any Risks Associated with Using Ragi Topically?
While ragi is safe for most, those with sensitive skin might experience mild irritation. Ensure that it is clean and finely ground before use to avoid abrasion. Additionally, avoid applying ragi on broken or inflamed skin.
Does Eating Ragi Have Side Effects on Skin?
Consuming ragi in moderation is generally beneficial. However, excessive intake might lead to digestive discomfort, which could indirectly affect skin health. Always maintain a balanced diet.
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