Ragi (finger millet), whole grains

Even in Western countries today we get ragi (finger millet) breads and ragi noodles. Ragi is a good food for diabetes patients. We could make puttu, idiappam (a sort of steamed noodles) and also with little rice you could make good dosai.
The nutrients in 100 g ragi whole grains include:

• Water - 13.7 g
• Protein - 8.8 g
• Fat - 1.7 g
• Carbohydrates – 60.7 g
• Fibre – 13.2 g
• Minerals - 1.9 g – sodium 4 mg, potassium 510 mg, magnesium 90 mg, calcium 35 mg, iron 2800 micro g, copper 390 micro g, zinc 2900 micro g, selenium 2 micro g, iodide 7 micro g.
• Vitamins - vitamins B1, B2, B6, nicotine amide, pantothenic acid, biotin, folic acid, vitamin E
• Phytic acid - 970 mg
• Purine – 50 mg

You could cook tasty food with ragi. We have to eat more ragi preparations.
Minerals, particularly selenium varies with their concentration in the soil.

Mackerel

Fish are very healthy for us. They are good source of omega-3 fatty acids. Two to three times a week, 150 to 175 g, are good.
The average nutrients in 100 g edible mackerel-meat include:

• Water - 68.0 g
• Protein - 18.7 g
• Fat 11.9 g
• Minerals - 1.3 g – sodium 85 mg, potassium 395 mg, magnesium 30 mg calcium 12 mg, iron 1200 micro g, copper 115 micro g, zinc 520 micro g, selenium 40 micro g, iodide 50 micro g.
• Vitamins - vitamins A, B1, B2, B6, B12, nicotine amide, pantothenic acid, biotin, folic acid, vitamins D, E, K
• Cholesterol 75 mg
• Purine 145 mg

Prepare as you like. The fish protein is damaged very quickly in room as well as in warm temperatures. So it must be fresh or frozen before you cook.

Fish is a good food for all.