Calcium tablets vs ragi: Which is a better addition to your menopausal diet?

Dr Adrita Banarji (MD), a consultant physician at Godrej Memorial Hospital, believes that ragi has the potential to naturally help reduce calcium deficiency in the body. Besides its obvious benefits for bone health, ragi also helps manage blood glucose, blood cholesterol, obesity, and hypertension, thereby reducing the risk of cardiovascular disease, added the doctor.

“You can use ragi flour to make dosa, idli, porridge, rotis, and upma. Ragi is a gluten-free millet, which makes it a perfect choice for both gluten and dairy-sensitive individuals,” Dr Banarji added.

Calcium supplements vs ragi

Meenu Balaji, chief nutritionist at Pragmatic Nutrition, Chennai, shared a comprehensive guide to comparing both:

According to Balaji, the calcium content in ragi is around 340mg per 100g, making it one of the richest plant sources of calcium. But here is where it gets interesting: Ragi also contains phytates (anti-nutrients) and oxalates that reduce calcium absorption. “That is why we aren’t able to absorb all the calcium present. It takes a larger quantity of ragi to give the same amount of calcium as that of a supplement,” she added.

Ragi can be used as a daily source of calcium for people of all ages. However, Balaji said calcium supplements are used when the diet doesn’t provide enough calcium, or when requirements are increased, such as during fracture healing, pregnancy, and menopause.

“We also have to understand that ragi is harder to digest and doesn’t suit everyone with digestive issues. So if you need added calcium, then supplements are a good choice,” clarified.

Which is the better bet for menopausal women?

“The calcium requirement is higher for peri and post menopausal women – in India, the Recommended Dietary Allowance (RDA) for calcium is 600mg and 800mg per day for post menopausal women,” explained Balaji. This is to prevent developing osteoporosis, as the chances increase post-menopause due to lower levels of estrogen. “Getting higher levels of calcium becomes difficult every day; therefore, it’s okay to take supplements during this time,” she said.

Incorporating ragi into your daily diet is indeed a beneficial choice, given its high dietary fibre content, low glycemic index, and high calcium content. “However, it should complement, not substitute, other vital food sources in your diet. Remember that maintaining a well-rounded and balanced diet is key to achieving optimal nutrition and overall health,” Balaji concluded.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.