Kodo: Ragi: Eleusine coracana Benefits, Uses, Precaution & More!

Finger Millet, commonly known as Kodo and called Ragi in Hindi, is a staple food in South Asia and several African nations. It’s often hailed as a “wonder grain” because of its numerous health benefits. One of the main reasons it’s so popular is its impressive nutritional profile. Kodo is packed with calcium, which is crucial for maintaining strong bones and teeth. Additionally, it’s rich in fiber, which helps with digestion and can aid in weight loss.

For individuals dealing with diabetes, Kodo is an excellent choice. Its high fiber content helps regulate blood sugar levels, making it a valuable food for managing diabetes. By including Kodo in the diet, people can better control their blood sugar and improve their overall health.

In South India, Kodo is a common first food for babies. When babies are around 28 days old, they are often given Kodo porridge. This porridge is easy to digest and provides essential nutrients that help in the baby’s growth. The calcium and iron in Kodo contribute to stronger bones and better overall health for the baby. By introducing Kodo early in life, parents can support their baby’s development and ensure they receive important nutrients.

In summary, Finger Millet or Kodo is more than just a food—it’s a nutritional powerhouse that supports weight management, diabetes control, and healthy growth in babies. Its benefits make it a valuable addition to anyone’s diet.

What is Kodo / Finger Millet?

Kodo, also known as Finger Millet, is a tiny grain with big benefits. It’s packed with nutrients, making it an excellent choice for everyone, especially babies. This grain is rich in proteins, vitamins, minerals, and calcium. Because of its high nutrient and fiber content, it supports healthy growth and development in infants.

One of Kodo’s standout features is its ability to help manage blood glucose levels. This makes it an ideal food for people with diabetes. Its calcium and mineral content also supports strong bones, which is important for people of all ages.

Incorporating Kodo into your diet can be beneficial for managing weight. For instance, starting your day with Kodo flakes or enjoying Kodo flour chapatis can help you feel fuller for longer, thanks to its high fiber content. This fiber helps control appetite and supports a healthy digestive system.

Kodo isn’t just great for your internal health; it can also benefit your skin. Applying a paste made from Kodo flour and milk to your face can help reduce wrinkles. This is because Kodo contains collagen and antioxidants that fight the signs of aging, keeping your skin looking youthful.

Kodo is known by various names around the world, including Eleusine coracana, Finger Millet, कोदो, कोद्रव, मडुवा, Millet, and Manduaa, among others. It is a plant-based grain, making it a versatile and valuable addition to a healthy diet.

How to Use Kodo / Finger Millet?

For Glowing Skin

Kodo flour is great for your skin and can help with wrinkles and blemishes. Start by taking 1-2 teaspoons of Kodo flour and mix it with some rose water to create a smooth paste. Gently massage this paste onto your face and neck. Let it sit for 5-7 minutes so that your skin can absorb its benefits. After that, wash your face thoroughly with tap water. Using this simple remedy regularly can help you achieve smoother and clearer skin.

For Healthy Hair

Kodo flour can also benefit your hair, especially if you’re dealing with dandruff. To use it for your hair, take 1-2 teaspoons of Kodo flour and mix it with coconut oil to form a paste. Apply this paste to your scalp and leave it on for 1-2 hours. This allows the mixture to nourish your scalp and combat dandruff effectively. After the waiting period, rinse it off thoroughly with tap water. For best results, repeat this treatment once or twice a week.

Kodo Flour Chapati

Incorporating Kodo flour into your diet is easy and tasty. To make Kodo flour chapati, start with 3-4 teaspoons of Kodo flour. Add just enough water to the flour to form a soft dough. Roll out small portions of the dough into chapatis using a rolling pin. Cook each chapati properly on a hot griddle or pan. Enjoy these chapatis with your favorite side dish for a nutritious meal.

Kodo Flakes Delight

Kodo flakes are another convenient way to enjoy Kodo. For a quick and healthy snack, take 3-4 teaspoons of Kodo flakes and mix them with ½ cup of water. You can also add a bit of honey to enhance the flavor. This simple mix makes for a nutritious and tasty treat that’s easy to prepare.

Nutritional Values of Kodo / Ragi / Finger Millet

Ragi, also known as finger millet, stands out as an exceptional source of nutrition. This grain is packed with essential macronutrients such as carbohydrates, fiber, fats, and proteins, making it a well-rounded choice for a healthy diet. With its low cholesterol and sodium content, ragi supports heart health while contributing to overall well-being.

Rich in Vitamins and Minerals

Ragi is loaded with important vitamins and minerals. It contains significant amounts of vitamins C and E, which are beneficial for boosting your immune system, and enhancing skin and hair health. Additionally, it offers a variety of B vitamins, including thiamine, riboflavin, niacin, and folic acid, which are vital for energy production and maintaining overall health.

The mineral content in ragi is equally impressive. It is a great source of calcium, magnesium, iron, and phosphorus. These minerals are crucial for strong bones, healthy blood, and proper metabolic functions. A 100-gram serving of ragi flour provides a substantial portion of your daily needs for these nutrients.

Here’s a closer look at the nutritional content of ragi flour per 100 grams:

a)         Calories: 385

b)         Total Fat: 7%, with 3% saturated fat, 5% polyunsaturated fat, and 2% monounsaturated fat

c)         Cholesterol: 0%

d)         Sodium: 0%

e)         Total Carbohydrates: 25%, including 14% dietary fiber and 2% sugars

f)          Protein: 10%

Micronutrients:

a)         Calcium: 26%

b)         Iron: 11%

c)         Potassium: 27%

d)         Vitamins:

a.         Thiamine: 5%

b.         Riboflavin: 7.6%

c.         Niacin: 3.7%

d.         Folic Acid: 3%

e.         Vitamin C: 7%

f.          Vitamin E: 4.6%

Ragi is a fantastic choice as a high-fiber food, especially for those looking to diversify their diet from common cereals like rice, wheat, or barley. It is unique in that it provides essential amino acids—such as isoleucine, tryptophan, valine, methionine, and threonine—which are crucial for various bodily functions. This makes ragi a valuable addition to vegetarian and vegan diets.

Overall, ragi’s impressive nutritional profile makes it a superb choice for anyone looking to improve their diet with a wholesome, nutrient-dense food.

Benefits of Kodo/ Finger Millet

1. Boosts Protein Intake

Kodo is an excellent source of protein, especially beneficial for vegetarians. The primary protein in Kodo is Eleusinian, which has great biological value. This helps in fighting malnutrition and supports overall health. Additionally, Kodo contains Methionine, making up 5% of its protein content. It’s a hardy grain that thrives in tough weather conditions and high altitudes, and it remains unpolished, allowing you to consume it in its most nutritious form.

2. Aids in Natural Weight Loss

Kodo is rich in dietary fiber, which helps keep you full for longer periods and reduces unwanted cravings. This is particularly helpful for weight management. The fiber content also helps in lowering blood sugar levels and converting it into insulin. Additionally, Kodo contains Tryptophan, an amino acid that curbs appetite and helps prevent frequent hunger.

3. Supports Healthy Skin

Kodo acts as a natural skincare agent with its anti-ageing properties. It is packed with essential amino acids like Methionine and Lysine that help protect your skin from rashes, wrinkles, and dullness. The antioxidants in Kodo combat stress and signs of ageing, rejuvenating skin cells for a fresh appearance. Vitamin E, found in Kodo, also supports skin health by assisting in healing wounds and keeping your skin well-lubricated.

4. Promotes Strong Hair

Rich in proteins, Kodo is beneficial for hair health. It helps prevent hair loss because hair is primarily made of protein, and a lack of protein can lead to hair fall. Kodo strengthens hair and may also prevent premature greying by fighting oxidative stress with its antioxidants. Magnesium in Kodo aids in controlling hair loss, while improved blood circulation supports healthy hair growth.

5. High in Calcium

Kodo stands out for its high calcium content, which is crucial for bone development and preventing osteoporosis. Instead of taking calcium supplements, enjoying Kodo porridge is a natural way to boost your calcium intake. With 344 milligrams of calcium per 100 grams, Kodo supports strong and healthy bones.

6. Enhances Breast Milk Production

For lactating mothers, Kodo can be highly beneficial. It increases hemoglobin levels, which in turn boosts milk production. Adding green Kodo to the diet enhances amino acids, calcium, and iron, which are essential for both mother and child.

7. Helps Prevent Diabetes

Regular consumption of Kodo can lower the risk of diabetes. Its high fiber content and polyphenols help regulate blood sugar levels. Kodo absorbs starch and reduces its digestibility, which keeps hunger at bay and stabilizes sugar levels in the body.

8. Supports Good Digestion

The dietary fiber in Kodo aids smooth digestion by improving the movement of food through your intestines. It helps retain water in your body for waste excretion, promoting overall digestive health. Enjoying various Kodo dishes can contribute to a healthy digestive system.

9. Keeps You Relaxed

Kodo has a calming effect on the body, helping to manage anxiety, insomnia, and depression. It cools the body and mind, making it a natural relaxant that helps you stay calm throughout the day.

10. Helps Prevent Colon Cancer

Kodo can aid in reducing the risk of colon cancer due to its fiber and phytonutrients. It contains Lignan, which the body converts into mammalian lignan, offering protection against breast cancer and potentially lowering cancer risks.

Kodo is a versatile and nutritious grain that can benefit your overall health in numerous ways. From promoting skin and hair health to aiding digestion and preventing serious health conditions, incorporating Kodo into your diet is a great choice for maintaining well-being.

Precautions When Using Kodo / Finger Millet

Watch Out for Allergies

Kodo is known for its cooling effects when applied to the skin and can help reduce inflammation. However, if you have sensitive skin, you should be cautious, as it might cause an allergic reaction. Always do a patch test before using Kodo on a larger area of your skin to ensure you don’t have any adverse reactions.

Moderation is Key

While Kodo is a nutritious cereal packed with healthy elements, it’s essential to consume it in moderation. Overeating Kodo can lead to an increase in oxalic acid levels in your body. This can be problematic, especially for people who have kidney stones. It’s best to include Kodo as a part of a balanced diet without relying on it excessively.

Balancing Your Diet

Incorporating Kodo into your daily meals can offer many health benefits. It’s a great source of essential nutrients that help fight diseases and support overall body functions. However, remember that balance is crucial. Eating Kodo in reasonable amounts ensures you get its benefits without any negative effects.

Summarizing The Benefits of Kodo / Ragi/ Eleusine coracana

1.         Rich in Nutrients: Provides essential macronutrients including carbohydrates, proteins, and fats, as well as important micronutrients.

2.         High in Fiber: Aids digestion and helps prevent constipation.

3.         Supports Heart Health: Low in cholesterol and sodium, promoting cardiovascular health.

4.         Boosts Immune System: Contains vitamins C and E, which enhance immune function.

5.         Strengthens Bones: High calcium content supports bone health and helps prevent osteoporosis.

6.         Promotes Healthy Skin: Vitamin E in ragi helps maintain healthy skin and slows down the aging process.

7.         Enhances Hair Health: Nutrients like calcium and vitamin E contribute to stronger, healthier hair.

8.         Helps Manage Blood Sugar Levels: Low glycemic index makes it beneficial for managing diabetes.

9.         Aids Weight Management: High fiber content promotes satiety and helps with weight control.

10.       Supports Digestive Health: The dietary fiber aids in smooth bowel movements and gut health.

11.       Provides Essential Amino Acids: Contains crucial amino acids like isoleucine, tryptophan, and methionine.

12.       Improves Metabolism: B vitamins in ragi support metabolic processes and energy production.

13.       Boosts Energy Levels: Rich in complex carbohydrates that provide sustained energy.

14.       Supports Healthy Red Blood Cells: Iron content aids in the production of red blood cells, preventing anemia.

15.       Helps in Detoxification: High fiber helps in the elimination of toxins from the body.

16.       Promotes Healthy Pregnancy: Folic acid supports fetal development and reduces the risk of birth defects.

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17.       Enhances Cognitive Function: Nutrients like magnesium and B vitamins support brain health and function.

18.       Reduces Risk of Heart Disease: Its low sodium and high potassium content helps regulate blood pressure.

19.       Supports Kidney Health: High potassium levels help maintain kidney function and prevent kidney stones.

20.       Promotes Healthy Blood Pressure: Magnesium content helps in maintaining normal blood pressure levels.

21.       Aids in Bone Healing: Calcium and phosphorus help in the repair and strengthening of bones.

22.       Supports Healthy Vision: Vitamin A and beta-carotene in ragi contribute to good vision and eye health.

23.       Improves Sleep Quality: Contains tryptophan, which promotes relaxation and improves sleep.

24.       Helps with Anemia Prevention: Iron content helps prevent iron-deficiency anemia.

25.       Supports Muscle Health: Protein content aids in muscle repair and growth.

26.       Balances Hormones: Magnesium and other nutrients support hormonal balance and overall well-being.

27.       Reduces Inflammation: Anti-inflammatory properties help in reducing inflammation and related conditions.

28.       Enhances Absorption of Nutrients: The presence of dietary fiber aids in better absorption of nutrients.

29.       Supports Liver Health: Detoxifying properties assist in maintaining liver health.

30.       Acts as a Natural Appetite Suppressant: High fiber content helps control hunger and prevent overeating.

Conclusion

In summary, Kodo, (Ragi/ Eleusine coracana) all names for the same remarkable grain—offer an array of impressive benefits that make it a valuable addition to any diet. This nutrient-dense grain is not only rich in essential macronutrients like carbohydrates, proteins, and fats but also packed with vital micronutrients such as calcium, iron, and B vitamins. Its high fiber content supports digestive health, aids in weight management, and promotes heart health.

Ragi’s unique combination of nutrients also enhances immune function, supports bone strength, and boosts overall energy levels. The presence of essential amino acids makes it a great choice for both vegetarian and vegan diets. Additionally, its low cholesterol and sodium content contribute to heart health and blood pressure regulation.

While ragi is highly beneficial, it’s important to consume it in moderation and ensure a balanced diet to avoid any potential adverse effects. Those with specific dietary needs or health conditions should consult with a healthcare professional before making significant changes to their diet.

Overall, incorporating ragi into your meals can be a delicious and healthful way to enhance your nutrition, support various aspects of well-being, and add variety to your diet.

Frequently Asked Questions About Kodo/ Finger Millet

Q. Is Kodo Cold in Nature?

Yes, Kodo has a cooling effect on the body. It can help reduce a burning sensation in the stomach because it has a naturally cooling quality. This makes it a soothing choice if you experience digestive discomfort or heat-related issues.

Q. Is Kodo Easy to Digest?

Absolutely, Kodo is known for being easy to digest. Its light nature means it doesn’t strain your digestive system, making it a good option if you have a sensitive stomach or weaker digestion. It’s a great choice for maintaining smooth digestive health.

Q. Is Kodo Bad for Your Eyes?

Not at all. In fact, Kodo is beneficial for eye health. It contains polyphenols in its seed coat, which are known to help prevent cataracts. Regularly eating Kodo can contribute to better eye health and reduce the risk of cataracts.

Q. Does Kodo Cause Weight Gain?

No, Kodo does not lead to weight gain. It is high in fiber, which helps keep you full and aids in weight management. Additionally, by improving digestion and reducing toxic buildup in the body, Kodo supports weight control and prevents unwanted weight gain.

Q. Is Kodo Good for Diabetes?

Yes, Kodo can be helpful in managing diabetes. It is rich in fiber and polyphenols, which help regulate blood sugar levels and manage insulin. Consuming Kodo regularly can assist in controlling diabetes and its complications.

Q. Is Kodo Good for Kidney Disorder Patients?

Although there’s limited scientific evidence, Kodo is considered potentially beneficial for kidney health due to its protective properties. It might help support kidney function and overall health.

Q. Is Kodo Good for Cholesterol?

Yes, Kodo can be advantageous for managing cholesterol levels. Its fiber and polyphenol content help lower cholesterol, making it a heart-healthy choice.

Q. Can We Eat Kodo at Night?

Yes, Kodo is fine to eat at night. It contains tryptophan, which helps manage sleep issues like insomnia, anxiety, and depression. This makes Kodo a good option for improving sleep quality and overall relaxation.

Q. Can I Eat Kodo During Pregnancy?

Definitely, Kodo is beneficial during pregnancy. It is packed with essential vitamins and minerals like calcium and vitamin D, which are important for both the mother and the developing baby. Including Kodo in your diet can support overall health during pregnancy.

Q. What Is the Use of Kodo Flour?

Kodo flour is versatile and nutritious. It can be used in various recipes, such as porridge. Kodo provides important nutrients and dietary fiber, supporting bone health, regulating blood sugar, managing cholesterol, and aiding in weight loss. It also helps reduce infection risks due to its antioxidant and antimicrobial properties.

Q. What Are the Benefits of Kodo for Babies?

Kodo is very beneficial for babies due to its rich content of vitamins, minerals, and fiber. It supports healthy growth and development and strengthens the immune system. Its rejuvenating properties also help protect against infections.

Q. Is Kodo Good for the Skin?

Yes, Kodo can be good for your skin. It contains essential amino acids that promote healthy skin, help keep it moisturized, and may slow down the aging process. Kodo also helps prevent acne and keeps your skin looking youthful.

Tip: For a skin treatment, mix 1-2 teaspoons of Kodo flour with milk to make a paste. Apply it to your face and neck, leave it for 20-30 minutes, and then wash off with water. Repeat once or twice a week for best results.

Q. Is Kodo Good for Hair?

Yes, Kodo is beneficial for hair health. It contains essential amino acids and fatty acids that nourish the hair, keep it moisturized, and reduce hair loss.

Tip: For a hair treatment, mix 1-2 teaspoons of Kodo flour with coconut oil to make a paste. Apply it to your scalp, leave it on for 1-2 hours, and then wash off with water.

Can We Eat Kodo Daily?

Yes, Kodo can be consumed daily as part of a balanced diet. Its numerous health benefits make it a valuable addition to your meals.

Who Should Not Eat Kodo?

People with certain health conditions, such as severe kidney disorders or specific food intolerances, might need to limit Kodo intake. It’s always best to consult with a healthcare provider if you have concerns about including Kodo in your diet.

Is Kodo Suitable for Weight Loss and Diabetes Management?

Yes, Kodo is suitable for both weight loss and diabetes management. Its high fiber content aids in weight control and helps regulate blood sugar levels, making it an excellent choice for those managing these conditions.

Can Kodo Be Consumed During Pregnancy?

Yes, Kodo is safe and beneficial during pregnancy. Its rich nutrient profile supports both maternal health and the development of the baby.

Does Kodo Have Any Health Benefits for Infants and Toddlers?

Yes, Kodo is highly beneficial for infants and toddlers. Its rich content of essential nutrients supports growth, development, and a strong immune system.

 Reference

https://easyayurveds.com/ayurvedic-medicine-for-diarrhea/