Fonio is the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. Studies have placed fonio’s GI between 50 and 66 (Methode Montignaque, France; Sante Diabete Mali and USDA/Institute of Food Science Technology, Senegal respectively). BENEFITS: Fonio is an ancient Super-Grain that has been grown in West Africa for 5,000 years. The main reason you are probably here is to learn about the health benefits of fonio. Described as the “new quinoa”, Fonio is a naturally gluten-free, nutrient-dense, low GI grain that is suitable for coeliacs and those with gluten intolerance. Iron is necessary for a range of processes in the human body. It is a rich source of iron, amino acids and a source of zinc, vitamin B1 & B3 and phosphorus, supporting a wide range of health benefits including helping reduce tiredness & fatigue. Coeliac disease is common and affects one in 100 people in the UK. Fonio is a cereal with a low carbohydrate content and a high fibre content. Our digestive system is very intricate and we can develop several digestive disorders due to diet, emotional stress or disease. Aduna Fonio Super-Grain is a source of B vitamins including thiamin (B1) and niacin (B3), both of which are essential for the healthy functioning of the nervous system and normal psychological function. ¹“Lost Crops of Africa: Volume I: Grains”. These two sulphur-containing amino acids are known to play important roles in skin, hair, nail and overall health. Acha (Fonio) grains have the following health benefits. Just swap out rice, couscous or quinoa for fonio in any recipe or use it as a side dish to soak up sauces. Despite of it being beneficial to body, very little research is done on the cereal. The two whole grains are similar, both being good providers of plant-based … According to one report, doctors in Nigeria recommend fonio to diabetic patients and fonio sellers identify diabetic patients as their major customers.². Our bodies can’t break down this type of fiber in the upper intestine, so it passes into the large intestine where it acts as a prebiotic: The bacteria in our gut ferment the resistant starch, which is believed to create an environment conducive to healthy bacteria. Fonio nutrition benefits include supplying you with amino acids, iron, zinc, B vitamins, phosphorus and more. According to the Collaborative Crop Research Programme (CCRP), another reason that fonio is a suitable choice for diabetics is because it contains higher amounts of insulin-secreting amino acids (valine, leucine, isoleucine) compared to other cereals such as rice, maize or millet⁵. Fonio can help with digestion for it is a source of insoluble and soluble fiber. Another nutrient to look at in this aspect is riboflavin – which fonio is rich in. Fonio is a type of millet native to West Africa, that is incredibly nutritious. Described as the “new quinoa”, Fonio is a naturally gluten-free, nutrient-dense, low GI grain that is suitable for coeliacs and those with gluten intolerance. Fonio benefits are great for weight loss and treating other digestive issues like constipation. It is a rich source of iron and a source of thiamin (vitamin B1), niacin (vitamin B3) and phosphorus, all of which are essential nutrients for healthy energy-yielding metabolism. 6. ⁶ Fonio, an African cereal. Health Benefits. Dietary fibre . CIRAD. It is suitable for vegans and vegetarians and those following a Kosher diet and contains no additives or preservatives. This helps with regular bowel movements. Of the healthy grains out there, fonio benefits aren’t well known and they should be. Step away from carbs like rice and bread. Fonio is a fantastic source of B vitamins, fiber, protein, and all 9 essential amino acids that your body can’t make itself, which are essential for building muscle (5). The Glycaemic Index (GI) ranks foods containing carbohydrates based on their overall effect on blood glucose levels. Because fonio is naturally gluten-free, this nutritionally dense grain is the perfect pick for gluten-free diets. Fonio is rich in B vitamins, nutrients that help treat age spots and other conditions related to skin pigmentation by reducing the deposits of dark melanin in the skin. Not to mention it tastes great! These antioxidants may protect against a range of chronic conditions and other harmful substances that cause cancer. They can also reduce the risk of heart disease². Fonio is also rich in protein, a nutrient that serves as a building block for the bones. Fonio is naturally gluten-free so it is suitable for coeliacs and those with gluten intolerance. It has a scrumptious, slightly nutty flavor and tastes like heaven when doused with all kinds of sauces. Iron is required to make hemoglobin, which is a part of the red blood cells that bind and carry oxygen in your blood. Averagely, boiled fonio contains 58% … You can mix your Fonio with Seamoss to make the perfect porridge to start your day, or add it to stews, salads or stir-fry, the possibilities are endless! The grain is full of amino acids (more than that of quinoa) and iron that the blood needs to function at healthy levels. Acha’s low glycemic index and low sugar content help reduce fluctuations in blood glucose and insulin levels, which is beneficial for those with diabetics. The quickest cooking grain on the planet never disappoints when it comes to flavour and versatility. It’s a whole grain related to millet that originated in West African more than 5,000 years ago. It reduces fine lines and makes your skin look young. Fonio is Africa's oldest and latest superfood. Of the healthy grains out there, fonio benefits aren’t well known and they should be. Fonio benefits come from it being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants ( 1 ). Following a gluten-free diet can be challenging, often requiring effort to find healthy alternatives to whole-wheat products. Fonio contains heart-healthy fats that can help boost your “good cholesterol.” Fonio contains many beneficial nutrients and compounds, including potassium, and magnesium, which have been discussed in relation to heart-healthy properties such as lowered blood pressure. There are nine essential amino acids which can’t be made by the body and so need to be supplied through food⁴. Opt for some fonio which essentially is a complex card that can give you a steady dose of energy throughout your day. In this article we take a look at the top 10 fonio benefits. Today it is making headlines thanks to its moreish flavour and remarkable health benefits: The Guardian described it as “the grain that would defeat quinoa as king among foodies” and The Boston Globe as “the most nutritious grain you’ve probably never heard of”. A strong immune system helps the body fight off attacks by viruses, bacteria and other foreign bodies that can cause infections and illness. 4. Fonio is a nutritious food with a favorable taste. To find out more about fonio, read our blog post or check-out our fonio recipes. Food is an often-overlooked component of mental health however the body needs certain nutrients to work effectively and this includes our psychological and neurological processes. Women can benefit from Fonio in so many ways. Fonio is high in fiber. One study showed that fonio protein contains almost twice as much methionine as egg protein¹ and another found that it contains triple that of rice.⁶. As your digestion improves, the liver pulls cholesterol from the blood to create more bile acid, thereby reducing the amount of LDL, the bad cholesterol. According to Coeliac UK, coeliac disease (spelled celiac in other countries) is a serious illness where the body’s immune system attacks its own tissues when gluten is eaten. Aduna Fonio Super-Grain is rich in nutrients that support the release of energy in the body. Fonio contains a good amount of dietary fibre, protein, minerals such as iron, calcium, magnesium and potassium, and vitamins such as folic acid and vitamin B3. For example, zinc contributes to the maintenance of healthy skin, nails, hair and vision as well as healthy fertility, reproduction and testosterone levels in the body. Fonio Grain Bowl; Lamb Shoulder with Fonio; Conclusion. You can find fonio in health food stores. Fonio (locally known as 'acha' or 'acca') is an ancient Super-Grain that has been grown in West Africa for 5,000 years. Fonio benefits help promote healthy gut microbes (the friendly bacteria in the gut), which is important for preventing obesity, inflammation, and disease. Other Health Benefits: A … Fonio is a delicious, gluten-free, nutrient-rich, low GI grain from the millet family. It is a rich source of iron and a source of thiamin (vitamin B1), niacin (vitamin B3) and phosphorus, all of which are essential nutrients for healthy energy-yielding … Washington, DC: The National Academies Press. Jointly they help liver function and helps in detoxing process. Niacin contributes to the maintenance of normal skin, phosphorus supports healthy bones and teeth and each of the amino acids in fonio support specific health benefits. It has a light nutty flavour and fluffy couscous like texture. Aduna Fonio is rich in iron and amino acids and a source of zinc, phosphorus and vitamins B1 (thiamin) and B3 (niacin). Fonio contains vitamin A, which can help delay the aging process (8). Consumed for thousands of years, fonio is enjoyed by West Africans who thrive on this healthy cereal. Adding antioxidant-rich fruits and vegetables to your daily diet will strengthen your immune system and overall health. This is well known in West Africa. Fonio is a nutrient dense superfood that is the perfect addition to any healthy lifestyle. The mineral plays a role in bone formation. They are millets with small grains. What is fonio? Fonio has more nutritional value than most other grains and it is rich in calcium, magnesium and zinc and vitamin B. Incorporating fonio into your diet as part of a healthy diet and lifestyle is an easy and delicious way to improve your wellbeing. Fonio benefits come from it being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants (1). Symptoms can include bloating, diarrhoea, nausea, wind, constipation, tiredness and anaemia and the disease is treated by eliminating gluten from the diet.³ Â, Fonio is genetically closer to millet (sub-family Panicoideae) than wheat or barley (sub-family Pooideae). BENEFITS: Fonio is an ancient Super-Grain that has been grown in West Africa for 5,000 years. Fonio is an especially great superfood because you get protein and fiber, always a good mix for burning fat and thereby speeding up metabolism. Given that fonio is rich in magnesium, it works great for bone health. Fonio is especially rich in essential amino acids², which is what sets it apart from other grains. It can be cooked in just 3 minutes and used as an alternative to rice, couscous, quinoa or polenta in stir-fries, stews, soups, salads, porridge or as a side dish. The low-carb grain is rich in fiber and iron. Described as the “new quinoa”, Fonio is a naturally gluten-free, nutrient-dense, low GI grain that is suitable for coeliacs and those with gluten intolerance. Fonio is a plant-protein powerhouse with a whopping 12 grams of protein per cup. Fonio vs. quinoa nutrition, which is better? But unlike other cereal grains (i.e. As well as being packed with beneficial nutrients, Aduna Fonio is 100% organic - certified by the UK’s leading organic certification body The Soil Association, so it is free from pesticides. And the riboflavin in fonio (or vitamin B2) improves skin elasticity. That’s because fonio’s high protein and fiber content help slow down the rate at which the grain is digested and absorbed into your bloodstream. Fonio is rich in iron and a diet adequate in iron can help prevent anemia. It is also low GI helping reduce the risk of heart disease. It is consumed mainly in West African countries, where it is also cultivated. Fonio ‘s good fiber content can aid in lowering cholesterol levels. As such fonio is reported to have “no toxic effects for people with a gluten intolerance” including coeliacs⁶.  Because it is gluten-free, fonio is notoriously easy to digest and can be helpful for anyone suffering from stomach trouble or digestive issues.Â. Described as the “new quinoa”, Fonio is a naturally gluten-free, nutrient-dense, low GI grain that is suitable for coeliacs and those with gluten intolerance. Aduna Fonio Super-Grain is rich in iron, which supports oxygen transport in the body and a source of thiamin (vitamin B1), which contributes to the healthy function of the heart. The antioxidants fonio contains also can benefit skin and hair health. All nutrient health claims are taken from the European Commission Nutrition and Health Claims Database: https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=register.homeÂ, https://www.doc-developpement-durable.org/file/Culture-plantes-alimentaires/FICHES_PLANTES/fonio/Fonio_Health%20Claims.pdf, https://www.staywellnow.com/post/fonio-nutritional-and-health-benefits-of-a-hidden-cereal, https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=register.home. Fonio is known to contain many anti-inflammatory nutrients, including phenolic acids, cell wall polysaccharides, and vitamin E family nutrients (6). This can reduce the chances or symptoms of anemia. https://healthybenefits.info/health-benefits-of-fonio/ Nutrition facts and health benefits. Health benefits of fonio. Having been cultivated across the Sahal for 5,000 years, this tiny grain with tremendous health benefits is now making a resurgence. Fonio can help with diabetes management and hypertension. For all these vital processes to work effectively, certain nutrients are required. Cysteine is a major constituent of the proteins that make up hair, nails and skin, and is involved in major detoxification processes in the body². The high amount of fiber may increase feelings of fullness, making you eat fewer calories overall. It also protects cells from oxidative stress. Thanks to its inventory of resistant starch, fonio may benefit gut health. Whereas white rice has a GI of 73 and brown rice of 68 (Harvard Medical School). It also has a low glycemic value, which means that, compared to higher glycemic carbohydrates, it may have only a minimal effect on your blood sugar. GIVES YOU ENERGY. Board on Science and Technology for International Development, Office of International Affairs, National Research Council. Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. It also contains essential amino acids that the body cannot produce on its own, which helps with preventing osteoporosis. Feb 10, 2016 - From across the world to your table, fonio (pronounced: phone-yo) is the tiny grain loaded with possibilities. Fonio has been used as staple food to meet the daily energy requirement. Foods that are absorbed slowly produce small changes in blood glucose and therefore have a low rating. Fonio increases liver … It has been cultivated for more than 5,000 years and maybe Africa’s oldest cultivated cereal crop (2). Try fonio in your morning porridge to keep you energised all day! This is especially true if you are not used to eating a lot of fiber. Amino acids are vital to human health and an important part of the human diet¹. This compound carries oxygen in the blood, supporting energy and cell function throughout the body. Its nutrition and health benefits have been known to people. They can cause blood-sugar crashes that leave you dragging. Éditions Quæ, CTA, Presses agronomiques de Gembloux. Fonio has a low glycemic index and low sugar content when eaten, it doesn’t cause a spike in sugar levels, it is favorable food for diabetics. Numerous studies show that fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss (7). Fonio has been predicted to be one of the hottest food trends of 2020 by Whole Foods and The Times and it’s not hard to see why. It is a rich source of iron, amino acids and a source of zinc, vitamin B1 & B3 and phosphorus, supporting a wide range of health benefits including helping reduce tiredness & fatigue. Boosting your metabolism can not only help you lose weight by increasing your calorie-burning capacity, but it also helps you maintain a healthy weight. Iron is an essential mineral in the body and supports a wide range of benefits from a strong immune system to fighting tiredness and fatigue. https://www.nap.edu/read/2305/chapter/6, ²“Nutritional properties of Fonio: health claims and evidence”, Fibre, Food & Beauty for poverty reduction https://www.doc-developpement-durable.org/file/Culture-plantes-alimentaires/FICHES_PLANTES/fonio/Fonio_Health%20Claims.pdf, ³ Coeliac UK https://www.coeliac.org.uk/, ⁴ Bezalel Adainoo, Stay Well Now, https://www.staywellnow.com/post/fonio-nutritional-and-health-benefits-of-a-hidden-cereal, ⁵ Collaborative Crop Research Programme, https://www.ccrp.org/grants/fonio-i-ii/Â. Fonio as energy food . Here are 10 of the amazing health benefits of Fonio that everyone is talking about: 1. Aduna Fonio is a rich source of iron and a source of zinc, two minerals essential for normal cognitive function. Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. In particular, it contains significant amounts of cysteine and methionine, two amino acids that are important for human growth and metabolism² and are often deficient in today's major cereals: wheat, rice, maize, sorghum, barley, and rye¹. It has significantly more fiber, protein, and iron than rice. Fiber adds bulk to the food churned in your stomach, and this stimulates the walls of your digestive tract. Fonio contains 1 gram of fiber in one cup of cooked fonio, fiber aids in digestion, prevents constipation. Diabetes management. Today, this species of millet is grown throughout many parts of Western Africa including Senegal, Mali, Burkina Faso, Nigeria, and Chad. But more than that, it provides life-changing income to women farmers in the African Sahel and restores degraded soils. Other benefits of Fonio Fonio provide body along with sufficient supply of essential amino acids – Methionine and cystine. A few earlier research point out to their benefits in preventing liver damage and colon cancers. Several brands of fonio can be purchased online through various sites including Amazon. Cognitive function is the term used to describe our mental abilities including learning, thinking, reasoning, remembering, problem solving, decision making and attention. Fonio is also a great source of iron. The high iron content of fonio makes it particularly suitable for those suffering from anaemia and iron deficiency. They are the building blocks of protein, which is needed for the proper growth and development of the body. Lets discuss some benefits of this cereal. In fact, much higher than most grains and seeds. Iron is one of the essential minerals for the normal function of the immune system and Aduna Fonio is a rich source of iron so including it in your diet can help you stay immune strong. Iron and niacin are also essential for the reduction of tiredness and fatigue. Choosing low GI foods is important for those with diabetes because these foods can help even out blood glucose levels. It is, for example, an essential part of hemoglobin. Anemia can also be caused due to less riboflavin in one’s diet. Fonio actually aids in digestion because it contains a large quantity of fiber which can reduce bloating, stomach problems, and bowels. Methionine has an anti-ageing effect on the skin, helps to avoid hair loss, strengthens nails⁴ and helps the liver to process fat². 2011. Aduna Fonio is a rich source of iron, containing 4.6mg per 100g - 33% of your daily recommended intake (RI). Fonio’s low GI and sugar content helps reduce fluctuations in blood glucose and insulin levels, which is beneficial for diabetics. A healthy cardiovascular system is key to our overall health and wellbeing, ensuring the effective transportation of nutrients, oxygen and water to every cell in the body. Fonio helps form cartilage while strengthening hair and nails. And the vitamin B12 in fonio interacts with the other B vitamins to maintain a healthy skin complexion. As well as being packed with energy supporting nutrients, it is also low GI meaning the release of energy is slow, avoiding energy spikes. The following nutrition information, from the USDA National Agriculture Library, is for 1/4 cup (45g) dry serving of pearled fonio, which yields 1 cup cooked: Since fonio is rich in fiber, having it in excess can lead to gas, bloating, and diarrhea. This ancient grain has been traditionally used in regular food. If you’re a visual learner, check out the video below to see fonio benefits: In order to lose weight, you need to take in fewer calories than you burn. This grain is naturally gluten free and can be consumed without effecting the the digestive system in negative ways. Certain food properties can promote weight loss, either by boosting metabolism or reducing appetite. Whole grains are great foods that speed up metabolism because they are low on the glycemic index, which means you start feeling fuller more quickly after eating. Enjoy! The Most Nutritious Grain You've Never Heard Of | National Geographic, Meet The Woman Who Purifies The Air With Plants, 5 Simple Tips for a Relaxing and Zen Home, One Tip That Changes Everything For Your Meditation, A Happiness Expert’s Guide to Aging Gracefully, A 5 Minute Workout You Can Do Right Now from The Fitologists. 1996. They also protect the heart and prevent deadly diseases like cancer (3). Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. Fonio benefits are very high in antioxidants, which are substances that neutralize free radicals and are believed to help fight aging and many diseases. The high iron content of fonio makes it particularly suitable for those suffering from anaemia and iron deficiency. Studies also show that soluble fiber lowers cholesterol, lowers blood sugar, … Benefits for Women. Because whole grains have been shown to reduce the risk of heart disease, the AHA recommends getting three servings each day. It is quite a fine grain, with very small individual pieces that are hard to distinguish raw. Gluten intolerance and celiac disease are on the rise in many parts of the world and the only way of treating it, is to not eat foods that contain gluten. But when cooked it almost quadruples in size, which means more buck for your money. Keeping our immune systems strong is key to our overall health and the foods we eat can help. The surplus of vitamins, minerals, and amino acids can decrease the effects of aging. Fonio is also low in calories, fat and sodium. Leucine, methionine, valine, and cysteine are amino acids found in fonio. White whole fonio contains about 20% more fibre than the black whole fonio. 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