Thursday, March 23rd, 2023 16:00:08


Updated: April 5, 2017 10:50 am

Semolina, suji or rava is a well-known household ingredient across India and a variety of dishes are cooked with much enthusiasm. Semolina is a coarsely ground form of wheat. In South India, it is known as bansi rava as it is made from bansi variety of wheat and is much finer version of suji. A colourful vegetable upma or rava kesari is a popular dish made out of rava.

 This humble grain is one of the items I personally prefer to keep handy at home.  It is easy and simple to make absolutely delectable dish in a few minutes, especially when there are unexpected guests at home. It can be upma, uthappam or rava dosa for breakfast or pancakes for snacks. Halwa and laddus are much sought-after sweets.

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Apart from appetising culinary items Semolina has amazing health benefits.

  • Semolina has plenty of proteins, carbohydrates, iron as well as Vitamins B and E.
  • Roasted semolina is cooked in milk and is given to infants, for it gets digested easily.
  • It is a balanced food, low on cholesterol and low on sodium.
  • It is known for increasing energy and keeps the body charged throughout the day. It helps you perform better and prevent the general sense of exhaustion.
  • Semolina contains selenium in abundance, which prevents infections and strengthens the immune system. It is excellent for the heart and improves cardio-vascular health and prevents heart attacks.
  • The body uses selenium in combination with other nutrients, including Vitamin E as an anti-oxidant. It prevents harmful oxidation of the cell membranes and DNA, which would otherwise contribute to the diseases.
  • Semolina is an excellent source of iron, which is needed for the body to improve blood circulation and produce more fuel for the body for day-to-day functioning.
  • Semolina contains phosphorus, zinc and magnesium, which are necessary for maintenance of a good nervous system.
  • Zinc in semolina helps in normal growth and development during pregnancy, childhood and adolescence. It is also required to proper taste and smell.
  • Semolina enhances the intake of several B-complex vitamins particularly folate and thiamine. Collectively B-complex vitamins support the metabolism and make sure that the food in the body is converted into usable energy.
  • Thiamine helps the brain and nerves function properly as folate support the red blood cell production.
  • Semolina being low in glycaemic index, while giving enough diabetic daily energy, keeps lower blood sugar levels.

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  • The fibre present in semolina helps in easy digestion and smooth bowel movement.
  • The slow release of energy by semolina helps you keep free from hunger for longer hours.
  • Semolina is rich source of protein and is good for skin. It can nourish skin and make it healthy.
  • Semolina can be recommended to be given as diet during fever.
  • The potassium content in semolina improves kidney function. It is a crucial mineral for muscle contraction and nerve conduction. It provides acid alkaline balance in the body.  It also plays an important role in healthy blood pressure and heart-beat.

So, often include semolina in your diet and avail all the above health benefits.

By Nibhanapudi Suguna

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