Top 5 Proven Health Benefits of Eating Ragi Daily Revealed by Expert

As India renews its focus on traditional grains, ragi—also known as finger millet—is re-emerging as a nutritional cornerstone of healthy diets. Rich in calcium, fibre, iron, and essential amino acids, ragi has long been a staple in Indian households, particularly in southern states. With millets gaining prominence since the UN declared 2023 the International Year of Millets, ragi is once again being recognised for its exceptional health benefits.

Speaking to NDTV, Dr Kruti S. Dhirwani, a consulting homoeopathy physician and millet expert, described ragi as “not a trend, but an Indian grain we forgot to value.” According to her, ragi stands out for its deep nutritional profile rather than marketing hype. Data from the Indian Institute of Medical Research shows that 100 grams of ragi contains about 344 mg of calcium—far higher than rice or wheat—making it a powerful food for bone health.

One of ragi’s key benefits is its role in supporting brain development in children. Its natural iron, antioxidants, and amino acids such as tryptophan help improve cognitive function, mood, and sleep quality. Nutritionists note that iron-rich foods like ragi may help address cognitive challenges linked to iron deficiency, especially in growing children and regions affected by malnutrition.

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Ragi is also widely regarded as a “calcium powerhouse,” making it particularly beneficial for children, pregnant and lactating women, and older adults at risk of osteoporosis. Unlike calcium supplements, ragi provides calcium in a natural, easily absorbable form. Dr Dhirwani emphasised that ragi is especially valuable for people who are lactose intolerant, vegan, or do not consume dairy regularly.

For individuals managing diabetes or prediabetes, ragi’s high fibre content and low glycaemic index make it a smart dietary choice. It releases glucose slowly into the bloodstream, helping prevent sharp sugar spikes. Researchers also suggest that ragi’s polyphenols may improve insulin sensitivity, supporting long-term metabolic health when consumed regularly.

Beyond individual health, ragi contributes to environmental sustainability. It requires significantly less water than rice or wheat and thrives in drought-prone regions, making it a climate-resilient crop. Experts highlight that promoting ragi and other millets can strengthen food security, support sustainable agriculture, and address climate-related challenges, positioning ragi as a grain that benefits both people and the planet.

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