Are painkillers your primary solution for alleviating period discomfort? Implementing some minor dietary adjustments may assist you in reducing your reliance on them. One ingredient that can significantly enhance your experience during menstruation is ragi. This grain, also referred to as finger millet, offers numerous advantages for managing menstrual cramps. It aids in relaxing the uterine muscles and can help alleviate fatigue, leaving you feeling more energetic. If you are curious about incorporating ragi into your meals, there are various methods to do so. Explore the diverse benefits of ragi and discover innovative ways to integrate it into your daily nutrition.

What is ragi and is it beneficial for health?

Ragi, commonly known as finger millet (Eleusine coracana), is a highly nutritious grain that is predominantly consumed in India and certain regions of Africa. According to a study published in the journal Advances in Food and Nutrition Research, finger millet boasts the highest levels of calcium and potassium among grains. It is naturally gluten-free and is rich in essential nutrients, including calcium, iron, fiber, and antioxidants. Due to these numerous benefits, ragi is often regarded as a superfood that promotes bone health, aids digestion, and supports hormonal balance, as noted by dietician Garima Goyal.

How does ragi assist with menstrual discomfort?  

Benefits of ragi for menstrual discomfort  

1. High calcium content  

2. Rich in iron  

3. Loaded with dietary fibre

Ragi plays a significant role in managing hormonal imbalances within the body. A notable advantage of ragi is its high dietary fiber content, which ranges from 15% to 20%, as reported in a study published in the Journal of Food Science and Technology. This fiber aids in the regulation of estrogen and progesterone levels. Diets rich in fiber have been associated with enhanced hormonal equilibrium and a decrease in premenstrual syndrome (PMS) symptoms, such as bloating, mood fluctuations, and cramps.

4. Contains magnesium

Ragi is also a source of magnesium, which contributes to the reduction of inflammation and pain. Magnesium acts as a natural muscle relaxant, helping to ease uterine contractions. One of the key benefits of ragi for alleviating menstrual pain is its moderate magnesium content. Regular consumption can diminish the severity of cramps and overall menstrual discomfort.

5. Contains antioxidants

Additionally, finger millet is beneficial in lowering inflammation and stress levels. Ragi is rich in potent antioxidants, including polyphenols and flavonoids, which help to counteract oxidative stress and diminish inflammatory markers associated with menstrual pain. Chronic inflammation can exacerbate period cramps, and incorporating anti-inflammatory foods like ragi into the diet can offer significant relief, as noted by Goyal.

Ragi roti is an easy way to incorporate the millet it your diet. Image courtesy: Adobe Stock

How to incorporate ragi into your diet for period pain?

Numerous advantages of ragi exist in alleviating menstrual discomfort. Below are several simple methods to incorporate ragi into your diet for improved menstrual health:

• Ragi porridge (ragi malt): This warm and soothing breakfast is abundant in calcium and iron.
• Ragi roti or chapati: This serves as a nutritious substitute for wheat chapatis, providing sustained energy.
• Ragi smoothie: Combine ragi flour with milk, nuts, and seeds to create a hormone-regulating beverage.
• Ragi ladoos: A wholesome snack option that is rich in fiber and essential minerals.
• Ragi dosa: Prepare warm and fluffy savory pancakes using ragi.

Potential side effects of ragi

• Although ragi offers numerous benefits for menstrual pain relief and is generally considered safe, excessive intake may lead to certain complications:
• Due to its high fiber content, it may result in bloating or gas if not accompanied by adequate water intake.
• Ragi contains oxalates, which could potentially contribute to kidney stone formation in individuals predisposed to this condition.
• Despite ragi's low glycemic index, excessive consumption alongside high-carbohydrate meals may affect blood sugar levels.

While ragi can be beneficial for alleviating period pain, it is advisable to consult a healthcare professional if the pain is severe. Additionally, individuals with underlying health conditions should seek medical advice before incorporating ragi into their diet.

Read Also: What Are Naked Carbs? Dietician Explains & Shares Smart Meal Tips

Get the latest Bollywood entertainment news, trending celebrity news, latest celebrity news, new movie reviews, latest entertainment news, latest Bollywood news, and Bollywood celebrity fashion & style updates!