When it comes to calcium intake, milk has long been considered the go-to source. However, ragi (finger millet), a nutrient-dense superfood, is gaining attention as a powerful plant-based alternative. So, which one truly packs more calcium? Let’s compare.
Calcium Content
- Milk: A 100-ml serving of milk contains approximately 120 mg of calcium, making it a widely recommended source for bone health.
- Ragi: Ragi outshines milk in calcium content, offering nearly 344 mg of calcium per 100 grams of raw millet, making it one of the richest plant-based sources.
Absorption and Benefits
- Milk: Calcium in milk is highly bioavailable, meaning the body can absorb and utilize it efficiently. Milk also contains vitamin D, which enhances calcium absorption.
- Ragi: While ragi has significantly more calcium, its absorption can be slightly lower due to the presence of phytates, which interfere with mineral uptake. However, soaking or sprouting ragi can improve its nutrient absorption.
Health Benefits
- Milk: Besides calcium, milk provides protein, vitamin D, and phosphorus, supporting overall bone health, teeth strength, and muscle function.
- Ragi: In addition to calcium, ragi is rich in fiber, iron, and antioxidants, making it beneficial for heart health, weight management, and controlling blood sugar levels.
Which Should You Choose?
Both milk and ragi have their advantages. Milk is ideal for those seeking a readily absorbable calcium source, while ragi is a great plant-based option, particularly for vegans, lactose-intolerant individuals, or those looking to diversify their diet. Including both in your meals can ensure optimal calcium intake and overall health.
