Both ragi and bajra are nutritious grains with their own unique benefits.
Ragi, also known as finger millet, is a popular grain in India. It is a good source of iron, with an iron content of 3.9mg per 100gm. This iron content is higher than most other cereals, except bajra. Ragi is often recommended as a wholesome food for diabetic patients due to its low glycemic index and high fiber content. It helps in regulating blood sugar levels and can be a suitable addition to a diabetic diet.
Additionally, ragi is rich in protein and has a high biological value. This means that the proteins present in ragi are easily incorporated into the body for various physiological functions. The grain contains several essential amino acids that are crucial for human health.
On the other hand, bajra, also known as pearl millet, is a grain that is widely consumed in India and Africa. It is known for its high iron content, which is comparable to ragi. Bajra is also a good source of B vitamins, including vitamin B12. Vitamin B12 is an essential nutrient that plays a vital role in various bodily functions, including the production of red blood cells and DNA synthesis.
To incorporate vitamin B12 into their diet, individuals can consume foods fortified with this nutrient, such as cereal and millet flakes like ragi and bajra. Other sources of B12 include almond milk, soya milk, coconut milk, and various milk and milk products like cheese, paneer, curds, and yogurts. Therefore, it is possible to obtain vitamin B12 from different food sources, including bajra.
In conclusion, both ragi and bajra are nutritious grains that offer their own set of benefits. Ragi is rich in iron and protein while being suitable for diabetic patients. On the other hand, bajra is also high in iron and is a good source of B vitamins, including vitamin B12. Incorporating both grains into a balanced diet can contribute to overall health and well-being.