Health Benefits. 1996. 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 can help with diabetes management and hypertension. 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 main reason you are probably here is to learn about the health benefits of fonio. 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. First of all fonio is a gluten free grain, which is great for gluten sensitive people. The high iron content of fonio makes it particularly suitable for those suffering from anaemia and iron deficiency. Fonio benefits come from it being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants ( 1 ). Anemia can also be caused due to less riboflavin in one’s diet. Fonio benefits are very high in antioxidants, which are substances that neutralize free radicals and are believed to help fight aging and many diseases. They can also reduce the risk of heart disease². Numerous studies show that fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss (7). BENEFITS: Fonio is an ancient Super-Grain that has been grown in West Africa for 5,000 years. 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. 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. Aduna Fonio Super-Grain is rich in nutrients that support the release of energy in the body. 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”. 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. Other benefits of Fonio Fonio provide body along with sufficient supply of essential amino acids – Methionine and cystine. Fonio is also a great source of iron. A few earlier research point out to their benefits in preventing liver damage and colon cancers. Fonio increases liver … 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. Because fonio is naturally gluten-free, this nutritionally dense grain is the perfect pick for gluten-free diets. To find out more about fonio, read our blog post or check-out our fonio recipes. BENEFITS: Fonio is an ancient Super-Grain that has been grown in West Africa for 5,000 years. 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. Fonio is a cereal with a low carbohydrate content and a high fibre content. Truly a “super” food that can improve your health and that of the planet while creating sustainable livelihoods in one of the world’s poorest regions. Given that fonio is rich in magnesium, it works great for bone health. Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. 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 the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. Fonio is naturally gluten-free so it is suitable for coeliacs and those with gluten intolerance. Fonio as energy food . https://healthybenefits.info/health-benefits-of-fonio/ Nutrition facts and health benefits. The two whole grains are similar, both being good providers of plant-based … Fonio benefits come from it being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants (1). 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! And the vitamin B12 in fonio interacts with the other B vitamins to maintain a healthy skin complexion. Consumed for thousands of years, fonio is enjoyed by West Africans who thrive on this healthy cereal. 4. Fonio has more nutritional value than most other grains and it is rich in calcium, magnesium and zinc and vitamin B. Averagely, boiled fonio contains 58% … Fonio actually aids in digestion because it contains a large quantity of fiber which can reduce bloating, stomach problems, and bowels. 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. Iron and niacin are also essential for the reduction of tiredness and fatigue. 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. 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. Having been cultivated across the Sahal for 5,000 years, this tiny grain with tremendous health benefits is now making a resurgence. Lets discuss some benefits of this cereal. 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. GIVES YOU ENERGY. They also protect the heart and prevent deadly diseases like cancer (3). This compound carries oxygen in the blood, supporting energy and cell function throughout the body. 2011. There are nine essential amino acids which can’t be made by the body and so need to be supplied through food⁴. As well as being packed with energy supporting nutrients, it is also low GI meaning the release of energy is slow, avoiding energy spikes. Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. 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’s low GI and sugar content helps reduce fluctuations in blood glucose and insulin levels, which is beneficial for diabetics. CIRAD. Fiber adds bulk to the food churned in your stomach, and this stimulates the walls of your digestive tract. 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 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. This is well known in West Africa. The high amount of fiber may increase feelings of fullness, making you eat fewer calories overall. The antioxidants fonio contains also can benefit skin and hair health. 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. Fonio contains vitamin A, which can help delay the aging process (8). 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. Aduna Fonio Super-Grain is rich in nutrients that support the release of energy in the body. It is, for example, an essential part of hemoglobin. But when cooked it almost quadruples in size, which means more buck for your money. 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. Fonio ‘s good fiber content can aid in lowering cholesterol levels. Fonio is a type of millet native to West Africa, that is incredibly nutritious. Board on Science and Technology for International Development, Office of International Affairs, National Research Council. Iron is required to make hemoglobin, which is a part of the red blood cells that bind and carry oxygen in your blood. The low-carb grain is rich in fiber and iron. Fonio is especially rich in essential amino acids², which is what sets it apart from other grains. Coeliac disease is common and affects one in 100 people in the UK. 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. And the riboflavin in fonio (or vitamin B2) improves skin elasticity. Fonio (locally known as 'acha' or 'acca') is an ancient Super-Grain that has been grown in West Africa for 5,000 years. Fonio is a delicious, gluten-free, nutrient-rich, low GI grain from the millet family. Acha (Fonio) grains have the following health benefits. It has a scrumptious, slightly nutty flavor and tastes like heaven when doused with all kinds of sauces. Dietary fibre . 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. 6. Fonio can help with digestion for it is a source of insoluble and soluble fiber. 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. Cognitive function is the term used to describe our mental abilities including learning, thinking, reasoning, remembering, problem solving, decision making and attention. 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 … It also contains essential amino acids that the body cannot produce on its own, which helps with preventing osteoporosis. Because whole grains have been shown to reduce the risk of heart disease, the AHA recommends getting three servings each day. Fonio nutrition benefits include supplying you with amino acids, iron, zinc, B vitamins, phosphorus and more. The quickest cooking grain on the planet never disappoints when it comes to flavour and versatility. Fonio is a nutritious food with a favorable taste. In this article we take a look at the top 10 fonio benefits. Step away from carbs like rice and bread. These two sulphur-containing amino acids are known to play important roles in skin, hair, nail and overall health. The Glycaemic Index (GI) ranks foods containing carbohydrates based on their overall effect on blood glucose levels. Washington, DC: The National Academies Press. Not to mention it tastes great! 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. The high iron content of fonio makes it particularly suitable for those suffering from anaemia and iron deficiency. You can find fonio in health food stores. But unlike other cereal grains (i.e. The surplus of vitamins, minerals, and amino acids can decrease the effects of aging. Fonio is high in fiber. Fonio vs. quinoa nutrition, which is better? J Cruz et al. They can cause blood-sugar crashes that leave you dragging. It is consumed mainly in West African countries, where it is also cultivated. This can reduce the chances or symptoms of anemia. 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. This ancient grain has been traditionally used in regular food. 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. The grain is full of amino acids (more than that of quinoa) and iron that the blood needs to function at healthy levels. Leucine, methionine, valine, and cysteine are amino acids found in fonio. Choosing low GI foods is important for those with diabetes because these foods can help even out blood glucose levels. They are millets with small grains. It is also low GI helping reduce the risk of heart disease. Whereas white rice has a GI of 73 and brown rice of 68 (Harvard Medical School). ¹“Lost Crops of Africa: Volume I: Grains”. This is especially true if you are not used to eating a lot of fiber. Of the healthy grains out there, fonio benefits aren’t well known and they should be. It is quite a fine grain, with very small individual pieces that are hard to distinguish raw. 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. 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). 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. It has been cultivated for more than 5,000 years and maybe Africa’s oldest cultivated cereal crop (2). Despite of it being beneficial to body, very little research is done on the cereal. 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. 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. Adding antioxidant-rich fruits and vegetables to your daily diet will strengthen your immune system and overall health. It has significantly more fiber, protein, and iron than rice. Other Health Benefits: A … Fonio has been used as staple food to meet the daily energy requirement. Opt for some fonio which essentially is a complex card that can give you a steady dose of energy throughout your day. Women can benefit from Fonio in so many ways. 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). 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. Fonio is also rich in protein, a nutrient that serves as a building block for the bones. Aduna Fonio is a rich source of iron and a source of zinc, two minerals essential for normal cognitive function. 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. Fonio is also low in calories, fat and sodium. 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. 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. These antioxidants may protect against a range of chronic conditions and other harmful substances that cause cancer. It also protects cells from oxidative stress. Today, this species of millet is grown throughout many parts of Western Africa including Senegal, Mali, Burkina Faso, Nigeria, and Chad. Incorporating fonio into your diet as part of a healthy diet and lifestyle is an easy and delicious way to improve your wellbeing. Diabetes management. 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. This helps with regular bowel movements. Thanks to its inventory of resistant starch, fonio may benefit gut health. It reduces fine lines and makes your skin look young. 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). Following a gluten-free diet can be challenging, often requiring effort to find healthy alternatives to whole-wheat products. They are the building blocks of protein, which is needed for the proper growth and development of the body. Fiber aids in digestion, which requires bile acids, which are made partly with cholesterol. Amino acids are vital to human health and an important part of the human diet¹. According to one report, doctors in Nigeria recommend fonio to diabetic patients and fonio sellers identify diabetic patients as their major customers.². 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. Keeping our immune systems strong is key to our overall health and the foods we eat can help. Fonio is known to contain many anti-inflammatory nutrients, including phenolic acids, cell wall polysaccharides, and vitamin E family nutrients (6). Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. Our digestive system is very intricate and we can develop several digestive disorders due to diet, emotional stress or disease. Fonio is rich in iron and a diet adequate in iron can help prevent anemia. 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. Fonio is Africa's oldest and latest superfood. 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. The mineral plays a role in bone formation. Methionine has an anti-ageing effect on the skin, helps to avoid hair loss, strengthens nails⁴ and helps the liver to process fat². 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 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). Here are 10 of the amazing health benefits of Fonio that everyone is talking about: 1. What is fonio? Several brands of fonio can be purchased online through various sites including Amazon. Fonio benefits are great for weight loss and treating other digestive issues like constipation. Fonio is a nutrient dense superfood that is the perfect addition to any healthy lifestyle. Just swap out rice, couscous or quinoa for fonio in any recipe or use it as a side dish to soak up sauces. Its nutrition and health benefits have been known to people. Try fonio in your morning porridge to keep you energised all day! Fonio contains 1 gram of fiber in one cup of cooked fonio, fiber aids in digestion, prevents constipation. Fonio is an especially great superfood because you get protein and fiber, always a good mix for burning fat and thereby speeding up metabolism. White whole fonio contains about 20% more fibre than the black whole fonio. Feb 10, 2016 - From across the world to your table, fonio (pronounced: phone-yo) is the tiny grain loaded with possibilities. 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