Ragi, a staple cereal, is grown mostly in Africa and Asia. It offers several health advantages for expectant mothers. It is commonly taken as porridge and is frequently advised by doctors. Ragi, on the other hand, is not only useful during pregnancy. But it also provides health advantages for women who have already given birth. During the first trimester of pregnancy, you should include Ragi in your food plan.
Nutritional Composition of Ragi
- Total Fat 7%
- Saturated fat 3%
- Polyunsaturated fat 5%
- Monounsaturated fat 2%
- Total carbohydrates 25%
- Dietary fiber 14%
- Protein 10%
- Calcium 26%
- Iron 11%
- Potassium 27%
- Thiamine 5%
- Riboflavin 7.6%
- Niacin 3.7%
- Folic acid 3%
- Vitamin c 7%
- Vitamin e 4.6%
Health Benefits of Ragi for Pregnant Ladies
Calcium for strong bones and teeth
While pregnancy, calcium is an essential nutrient. Without it, the prenatal development of bones and teeth may be disrupted. Thus increasing the risk of a baby being born with a birth defect. Breakfasting on ragi porridge is a great method to guarantee that calcium is available in your body.
Natural fat for a healthy diet
It is accurate that a pregnant woman should not be concerned about her diet during her labor. However, it is still important to regulate the fat that enters the body system. Why? Too much fat leads to weight gain, and weight gain increases the risk of hypertension, cardiovascular disease, and diabetes. Ragi consumption will offer a pregnant mother enough organic fat for her regular diet.
High fiber for digestion problem
Narrowing/pressing the intestine due to your fetus’s fast development may create digestive issues. Consuming high-fiber meals and drinking enough water can help with the food movement. This makes the gut muscle operate a little easier. It also alleviates the digestive problems that are typical during pregnancy.
Contains vitamin c
Anemia is a common disease that can create significant health problems if a pregnant mother has it. The prenatal growth is dependent on red blood cells, without which the fetus would not grow properly. Consuming iron-rich meals is the greatest option. But you should be aware that iron is readily contaminated, which is why ensuring adequate iron absorption is critical. Ragi’s vitamin c content may assist to improve iron absorption and hence treat anemia.
Amino acid to release stress
A pregnant woman is frequently associated with stress. Most of the time, it’s just a psychological issue, but it can also be hormonal. Tryptophan, an amino acid found in ragi, is widely known for its ability to relieve stress and sadness. It can also assist a pregnant woman deal with sleeplessness.
Gluten-free
Allergies can pose a severe threat to a pregnant woman’s health. A woman should ensure that she and her fetus are eating only foods which are safe for them.
Boosting quantity of milk production
Ragi is high in iron, calcium, and vital amino acids. Those three drugs are particularly effective at increasing milk supply. Especially in mothers who intend to breastfeed exclusively.
Rich of lecithin and methionine
Managing cholesterol levels is a difficult endeavor. That is why, especially during pregnancy, it is critical to keep track of everything you eat. Cholesterol levels can cause significant hypertension, and if a pregnant mother is diagnosed with hypertension, she should give up her hope of having normal labor and delivery.
Excellent source of protein
Ragi is an excellent choice of words to describe it. It is a high-protein and mineral-dense food. Finding a rich supply of protein from meals other than meat products, particularly for a vegetarian, can be difficult. A pregnant woman might ensure that she has adequate protein and minerals for her health as well as the growth of the foetus within their womb simply by include ragi in their regular diet.
Ragi Recipes for Pregnant Ladies
1. Ragi kanji
2. Apple ragi halwa
3. Ragi rotti
4. Ragi uppittu
5. Ragi ladoo
How to Eat Ragi During Pregnancy?
Ragi may be soaked, germinated, and ground into flour to produce a variety of nutritious and healthful meals. Ragi flour may be found at indian and south asian supermarkets. Ragi flour should be stored in an airtight container in a cold, dry location. After cracking the sealed packet, use within such a month.
Conclusion
There is a lot of food to choose from during pregnancy, but finding foods that fit into your daily diet and satisfy your nutritional needs for your health and the growth of your foetus is not simple. As a result, many women have opted to consult with a professional dietitian in order to gain insight into the healthiest foods to eat while pregnant.
However, there is one thing an expectant woman should keep in mind: occasionally something you already have is the greatest. Of course, visiting a competent nutritionist for this type of requirement is also a good idea.
References
https://www.netmeds.com/health-library/post/ragi-nutrition-health-benefits-uses-for-skin-and-hair-side-effects
