Still, you’re not alone, If period pain has you reaching for anodynes every month. Menstrual cramps are a common struggle but what if a simple change in your diet could help reduce that pain naturally?
Ragi, also known as cutlet millet — a humble grain packed with important nutrients. Known for its emotional calcium, iron, and fiber content, ragi has been used in traditional Indian diets for centuries. And now, ultramodern exploration supports what grandmothers always knew — ragi can help ease period pain and fatigue.
Let’s explore how this natural supergrain workshop and how to include it in your diurnal refections.
What’s Ragi?
Ragi( scientific name Eleusine coracana) is a small- seeded cereal substantially grown in India and Africa. It’s
Naturally gluten-free
High in calcium, iron, and fiber
Rich in antioxidants
fluently digestible and filling
frequently called a supergrain, ragi is especially good for women’s health, making it a great addition to your diet not just during your ages, but all month long.
How Does Ragi Help with Period Pain?
- Relaxes Uterine Muscles
Ragi contains one of the loftiest natural sources of calcium( 344 mg per 100g — indeed further than milk!). Calcium helps Soothe uterine muscle condensation Reduce cramping and spasms Ameliorate whim-whams signaling 📚 A study in Obstetrics & Gynecology Science showed that regular calcium input can significantly reduce menstrual pain inflexibility. - Prevents Fatigue and Weakness
Heavy ages can lead to iron loss, which may beget Dizziness Fatigue Low energy situations Ragi is a rich source of iron, especially when picked or instigated, making it easier to absorb. It helps Maintain healthy red blood cells Ameliorate oxygen delivery to muscles Combat prostration during period
3.Supports Hormonal Balance
Hormonal imbalances can worsen mood swings, cramps, and bloating. Ragi contains: Salutary fiber( 15 – 20) to balance blood sugar
Magnesium and antioxidants to reduce inflammation
Tryptophan( an amino acid) that boosts mood and promotes relaxation
This makes ragi especially useful for women floundering with PMS symptoms, anxiety, or mood dips around their cycle.
Other Women’s Health Benefits of Ragi
Supports bone strength( importantpost-menopause)
Promotes healthy digestion and prevents constipation
May reduce the threat of gravid diabetes in pregnant women
Improves sleep due to high tryptophan content
Manages weight through slow- releasing carbs that keep you full longer
🥣 How to Add Ragi to Your Diet( Deliciously!)
You do n’t have to eat boring coliseums of plain millets. Then are some delicious and easy ways to enjoy ragi
- Ragi Porridge( Ragi Malt)
Boil ragi flour in water or milk, add jaggery, cardamom, and top with nuts.
→ Perfect breakfast for kiddies and grown-ups! - Ragi Roti/ Paratha
Mix ragi flour with spices, onions, and water to make a soft dough. Cook on a visage.
→ Great with curd or dal. - Ragi Dosa/ Idli
Use fermented ragi batter with rice and urad dal for a healthy South Indian mess. - Ragi Laddoos or eyefuls
Mix ragi flour with jaggery, ghee, and dry fruits. Roll into laddoos or singe eyefuls.
→ A healthy snack option during PMS jones! - Ragi Smoothie/ Shake
Blend cooked ragi with banana, milk( or nut milk), and a gusto of cinnamon.
→ Energy- boostingpost-workout or evening drink. ⏱ When to Eat Ragi for Period Relief?
1 week before your period launch including ragi daily to make iron and calcium reserves. During your period Continue in small refections to reduce cramps and support energy.
Post-period Helps restore lost minerals and balance mood.
⚠️ Preventives
Don’t overconsume 1 – 2 servings per day is enough.
Ragi is high in oxalates, so people with order monuments should consume it in temperance.
Always hydrate well when eating high- fiber foods like ragi.
❓ FAQs About Ragi and Period Pain
Q Can teens and youthful girls have ragi?
Yes! It’s safe, natural, and supports bone and hormonal development.
Q Is ragi good during gestation?
Yes it provides calcium, iron, and fiber. Just confirm with your croaker
grounded on your diet needs.
Q Can I eat ragi every day?
Absolutely — ragi is a healthy grain that can be eaten daily in colorful forms.
Q Is ragi better than wheat for cramps?
Ragi has further calcium and iron than wheat, making it better for managing period symptoms.
📝 Final studies
anodynes may give temporary relief during your period, but long- term results start in your kitchen. Ragi is a natural, nutrient-rich grain that supports muscle relaxation, hormonal health, and energy situations — all of which help reduce period pain and fatigue.
So, the coming time you’re preparing for your period week, flash back to add ragi to your menu. Your body( and mood) will thank you.
