How to Use Ragi to Increase Calcium Levels in Your Body

Boost your calcium levels naturally with Ragi! Discover its benefits, recipes, and how to incorporate this superfood into your diet for stronger bones.

Information
4. Feb 2025
110 views
How to Use Ragi to Increase Calcium Levels in Your Body















Calcium is essential for strong bones, teeth, muscle function, and overall health. While dairy products are a common source, Ragi (Finger Millet) is an excellent plant-based alternative, especially for those who are lactose intolerant or prefer vegan options. Ragi is one of the richest non-dairy sources of calcium and provides numerous other health benefits. In this article, we will explore how to use Ragi effectively to boost calcium levels in your body.

Nutritional Profile of Ragi

Ragi is a powerhouse of nutrients, making it an excellent choice for calcium supplementation. Per 100 grams of Ragi, you get:

  • Calcium: 344 mg (higher than milk)
  • Iron: 3.9 mg
  • Protein: 7.3 g
  • Dietary Fiber: 3.6 g
  • Antioxidants & Amino Acids that promote overall health

Benefits of Ragi for Calcium Intake

  1. High Calcium Content – Ragi contains nearly 10 times more calcium than other cereals.
  2. Bone Health – Regular consumption strengthens bones and helps prevent osteoporosis.
  3. Easily Digestible – Suitable for children, elderly, and those with weak digestion.
  4. Rich in Antioxidants – Helps in reducing oxidative stress and improving immunity.
  5. Gluten-Free & Vegan – Ideal for people with gluten intolerance or on plant-based diets.

Best Ways to Use Ragi for Calcium Boost

1. Ragi Malt (Ragi Kanji)

A simple and nutritious way to consume Ragi daily.

Ingredients:

  • 2 tbsp Ragi flour
  • 1 cup water/milk (dairy or plant-based)
  • 1 tsp jaggery or honey (optional)

Instructions:

  1. Mix Ragi flour in a little water to form a lump-free paste.
  2. Boil the remaining water/milk and add the paste while stirring continuously.
  3. Cook for 5-7 minutes until it thickens.
  4. Add jaggery or honey for taste and serve warm.

2. Ragi Roti (Finger Millet Flatbread)

A great alternative to wheat rotis, rich in calcium and fiber.

Ingredients:

  • 1 cup Ragi flour
  • Warm water as needed
  • 1/4 tsp salt
  • 1 tbsp ghee or oil (optional)

Instructions:

  1. Mix Ragi flour and salt in a bowl.
  2. Gradually add warm water and knead into a soft dough.
  3. Roll out into thin rotis and cook on a hot pan until both sides are done.
  4. Serve with curd or vegetable curry.

3. Ragi Porridge (For Kids & Elderly)

This nutrient-dense porridge is perfect for strengthening bones.

Ingredients:

  • 3 tbsp Ragi flour
  • 1.5 cups milk or water
  • 1 tbsp dry fruits powder (almonds, cashews, walnuts)
  • 1 tsp jaggery or date syrup

Instructions:

  1. Mix Ragi flour with a little water to form a paste.
  2. Boil milk/water and add the paste while stirring.
  3. Cook for 5-8 minutes until thick and smooth.
  4. Add dry fruits powder and sweetener, mix well, and serve.

4. Ragi Dosa (Crispy Pancake)

A healthy and crispy alternative to regular dosa.

Ingredients:

  • 1 cup Ragi flour
  • 1/4 cup rice flour
  • 1/2 cup curd or buttermilk
  • 1/2 tsp salt
  • Water as needed

Instructions:

  1. Mix all ingredients into a smooth batter and let it rest for 20 minutes.
  2. Heat a pan and pour a ladle of batter, spreading it evenly.
  3. Cook until crispy and golden brown.
  4. Serve with coconut chutney or sambar.

5. Ragi Ladoo (Healthy Sweet Snack)

A delicious way to include Ragi in your diet.

Ingredients:

  • 1 cup Ragi flour
  • 1/2 cup jaggery powder
  • 1/4 cup grated coconut
  • 2 tbsp ghee
  • 1/4 tsp cardamom powder

Instructions:

  1. Dry roast Ragi flour for 5 minutes.
  2. Add ghee, grated coconut, and jaggery, mixing well.
  3. Shape into small ladoos and let them cool.
  4. Store in an airtight container and enjoy.

How Much Ragi Should You Consume?

For optimal calcium intake, consuming one serving of Ragi daily (50-100 grams) in any form is sufficient. It is best to incorporate a variety of Ragi-based dishes to maximize benefits.

Final Thoughts

Ragi is an incredible superfood packed with calcium and essential nutrients. Whether in the form of malt, roti, dosa, or ladoo, adding Ragi to your diet can significantly boost your calcium levels and contribute to better bone health. Try these recipes and make Ragi a regular part of your nutrition for stronger bones and a healthier body!

FAQs

Q1: How does Ragi help in increasing calcium levels?

Ragi is rich in calcium, providing about 344 mg per 100g, making it an excellent natural source for strengthening bones and preventing deficiencies.

Q2: What is the best way to consume Ragi for calcium absorption?

Consuming Ragi in fermented forms like Ragi dosa or porridge enhances calcium absorption due to improved bioavailability.

Q3: Can Ragi replace dairy for calcium intake?

Yes! Ragi is a great alternative for those who are lactose intolerant or follow a vegan diet, offering comparable calcium benefits.

Q4: Is Ragi safe for daily consumption?

Absolutely! Including Ragi in moderate amounts (50-100g daily) can contribute to better bone health and overall nutrition.

Q5: Does Ragi have any side effects?

Excessive consumption may cause kidney stones in individuals prone to oxalate accumulation, so it's best consumed in balanced portions.

Note: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider for any health concerns.

Note - We can not guarantee that the information on this page is 100% correct. Some content may have been generated with the assistance of AI tools like ChatGPT.

Follow on LinkedIn
Disclaimer

Downloading any Book PDF is a legal offense. And our website does not endorse these sites in any way. Because it involves the hard work of many people, therefore if you want to read book then you should buy book from Amazon or you can buy from your nearest store.

Comments

No comments has been added on this post

Add new comment

You must be logged in to add new comment. Log in
Rishabh Sinha
Check Information about technical products, Books, latest launched products and more.
Information, Tech News
Categories
Gaming Blog
Game Reviews, Information and More.
Learn
Learn Anything
Factory Reset
How to Hard or Factory Reset?
Books and Novels
Latest Books and Novels
Osclass Solution
Find Best answer here for your Osclass website.
Information
Check full Information about Electronic Items. Latest Mobile launch Date. Latest Laptop Processor, Laptop Driver, Fridge, Top Brand Television.
Pets Blog
Check Details About All Pets like Dog, Cat, Fish, Rabbits and More. Pet Care Solution, Pet life Spam Information
Lately commented
This is a great resource for dog lovers looking for inspiring and humoro... ·
Top 50 Dog Quotes for Social Media: ...
This is a helpful resource for pet owners who are concerned about their ... ·
Why my dogs eat grass? When To Be Wo...
Thank you for creating this valuable resource on plant toxicity in dogs.... ·
What Plants Are Toxic to Dogs: A Com...
This article offers valuable insights into potential causes and treatmen... ·
What to Do if Your Dog Is Rubbing It...
Thank you for creating this comprehensive guide. It's very helpful! ·
50 Essential Digital Marketing FAQs ...
Great job! This is really well done. ·
Top 10 Data Analytics Courses Instit...
Thanks for the tips on choosing the best earbuds for workouts. ·
How to Choose the Best Wireless Earb...
Excellent post. I am facing a few of these issues as well.. ·
Non-Health Reasons Your Cat Has Stop...