By including milk in the daily diet, the body gets enough calcium, but there is one grain which can give direct competition to milk in terms of calcium. Some people call it ragi.
Whenever there is talk of calcium and we have to find calcium in food items, we immediately take the name of milk. It is also true that by including milk in the daily diet, the body gets enough calcium and the bones also get good health, but there is one grain which can give direct competition to milk in terms of calcium. Some people call it ragi. And some people Madua. Today we will try to know what is more beneficial for our body? Milk or Ragi (Milk vs Ragi).
calcium in milk
There is no doubt that milk is a very good source of calcium. One cup (240 ml) of cow’s milk provides about 300 mg of calcium, which meets a large portion of the body’s daily calcium needs. Apart from calcium, milk also contains elements like Vitamin D, protein, phosphorus and B-vitamins, which help in strengthening the bones.
Calcium in milk has very good absorbable properties, hence our body also accepts it easily. Taking milk in other forms like curd, buttermilk, cheese, all these contain calcium, which is beneficial for children, elderly and especially women. Milk also contains Vitamin D, which helps our body to absorb calcium properly.
Calcium in Ragi
Ragi (also known as finger millet) is a type of grain. This grain is also a very good source of calcium. One cup (200 grams) of ragi contains about 350-360 mg of calcium, which is slightly more than milk. Apart from calcium, Ragi also contains nutrients like fiber, iron, zinc and antioxidants which are beneficial for health.
Although ragi contains high amounts of calcium, its absorption capacity is slightly less than milk. This is because ragi contains phytic acid, which can interfere with the absorption of calcium. It is true that by cooking ragi properly, its calcium can be absorbed better in the body.
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More benefits of milk and ragi
We talked to dietician Chirag Barjatya about this. According to him,
benefits of milk
1. Beneficial for bones and teeth
Calcium in milk is very beneficial for bones. Sometimes doctors also recommend it to keep injured bones healthy. Along with milk, it is also beneficial for the health of teeth. Milk helps in strengthening bones and is also important for the health of teeth. One Report According to the study, people whose diets did not include enough calcium were more likely to lose one tooth each year. In such a situation, you can imagine how important calcium-rich milk is for teeth.
2. Protein
Protein is an essential element for muscle health. Protein also helps in recovering from muscle injury. Milk contains protein which is helpful in developing muscles.
3. Vitamin D
Milk contains Vitamin D, which transports calcium to the body in a better way. The lack of this thing in Ragi does not allow the calcium present in it to mix with the body. The presence of Vitamin D in milk makes milk more beneficial for us.
4. Digestion
You must have often read in science books in childhood that “milk is a complete food.” That’s because milk helps in improving your digestion, especially when you are eating it in the form of curd.
Benefits of Ragi
1. Heart health
Ragi contains a good amount of fiber, which helps in reducing cholesterol and maintains better heart health.
If someone is struggling with the problem of high cholesterol, then regular consumption of ragi is a better option for him.
2. weight
Ragi contains good amount of fiber and protein which keeps the stomach full for a long time. Because of this, you can get freedom from the habit of eating again and again. Therefore ragi can help you in weight loss.
3. Lack of blood
Iron is an element whose tablets are often prescribed by doctors in case of anemia. Ragi contains natural iron which can help you overcome anemia.
4. Gluten Free
Ragi wins here compared to milk because Ragi is gluten free, hence it is good for those who are allergic to gluten. Here in the battle between milk and ragi (Milk vs Ragi), ragi wins.
Comparison of Ragi and Calcium (Milk vs Ragi)
Chirag told us that milk and ragi are undoubtedly good sources of calcium but our body absorbs the calcium of milk quickly, that is why milk is considered better for calcium intake. Despite Ragi being rich in calcium, it loses out to milk due to its low absorption capacity.
Instead of comparing milk with ragi (Milk vs Ragi), there is a solution. The solution is to include milk and ragi together in the diet. Ragi’s calcium will be effective in the body due to milk’s ability to absorb it and in this way the body will be able to get calcium from both.
What not to do?
1. What if there is too much milk?
Milk has high fat content. If you are drinking too much milk then it may increase your weight. Apart from this, some people are also allergic to milk, especially those who are lactose intolerant. Therefore, in such circumstances, do not consume milk.
2. What if there is too much Ragi?
Just now we read above that Ragi also contains phytic acid which hinders the body from using calcium properly. Apart from calcium, this acid also causes problems for other minerals. If you are eating too much Ragi then there will be problem in digestion. Before consuming it as food, make sure that it is cooked properly.
Also read – Gluten free ragi soup is an immunity boosting recipe, know how to make it.
