Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. It has significantly more fiber, protein, and iron than rice. GIVES YOU ENERGY. Fonio actually aids in digestion because it contains a large quantity of fiber which can reduce bloating, stomach problems, and bowels. 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. You can find fonio in health food stores. 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. It is quite a fine grain, with very small individual pieces that are hard to distinguish raw. Consumed for thousands of years, fonio is enjoyed by West Africans who thrive on this healthy cereal. Fonio ‘s good fiber content can aid in lowering cholesterol levels. 6. Numerous studies show that fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss (7). These two sulphur-containing amino acids are known to play important roles in skin, hair, nail and overall health. 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. The low-carb grain is rich in fiber and iron. Fonio is a nutritious food with a favorable taste. It is also low GI helping reduce the risk of heart disease. It has been cultivated for more than 5,000 years and maybe Africa’s oldest cultivated cereal crop (2). Opt for some fonio which essentially is a complex card that can give you a steady dose of energy throughout your day. Thanks to its inventory of resistant starch, fonio may benefit gut health. Fonio is a cereal with a low carbohydrate content and a high fibre content. Fiber adds bulk to the food churned in your stomach, and this stimulates the walls of your digestive tract. Of the healthy grains out there, fonio benefits aren’t well known and they should be. Fonio as energy food . Cognitive function is the term used to describe our mental abilities including learning, thinking, reasoning, remembering, problem solving, decision making and attention. And it’s high in protein, which can both increase metabolism and reduce appetite significantly. Choosing low GI foods is important for those with diabetes because these foods can help even out blood glucose levels. In this article we take a look at the top 10 fonio benefits. Fonio (locally known as 'acha' or 'acca') is an ancient Super-Grain that has been grown in West Africa for 5,000 years. Our digestive system is very intricate and we can develop several digestive disorders due to diet, emotional stress or disease. Fonio is also a great source of iron. It also protects cells from oxidative stress. Iron and niacin are also essential for the reduction of tiredness and fatigue. It is, for example, an essential part of hemoglobin. 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). Other Health Benefits: A … Keeping our immune systems strong is key to our overall health and the foods we eat can help. White whole fonio contains about 20% more fibre than the black whole fonio. Benefits for Women. The quickest cooking grain on the planet never disappoints when it comes to flavour and versatility. 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. They are millets with small grains. Today, this species of millet is grown throughout many parts of Western Africa including Senegal, Mali, Burkina Faso, Nigeria, and Chad. Fonio is also low in calories, fat and sodium. 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. Lets discuss some benefits of this cereal. Incorporating fonio into your diet as part of a healthy diet and lifestyle is an easy and delicious way to improve your wellbeing. 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. Fonio is a nutrient dense superfood that is the perfect addition to any healthy lifestyle. This helps with regular bowel movements. Fiber aids in digestion, which requires bile acids, which are made partly with cholesterol. 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. Aduna Fonio is a rich source of iron, containing 4.6mg per 100g - 33% of your daily recommended intake (RI). 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. 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. 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. Acha (Fonio) grains have the following health benefits. Fonio increases liver … Board on Science and Technology for International Development, Office of International Affairs, National Research Council. Women can benefit from Fonio in so many ways. They can cause blood-sugar crashes that leave you dragging. Its nutrition and health benefits have been known to people. For all these vital processes to work effectively, certain nutrients are required. Fonio benefits come from it being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants ( 1 ). Fonio Grain Bowl; Lamb Shoulder with Fonio; Conclusion. 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. To find out more about fonio, read our blog post or check-out our fonio recipes. Éditions Quæ, CTA, Presses agronomiques de Gembloux. Diabetes management. Not to mention it tastes great! 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. 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. Methionine has an anti-ageing effect on the skin, helps to avoid hair loss, strengthens nails⁴ and helps the liver to process fat². Fonio contains 1 gram of fiber in one cup of cooked fonio, fiber aids in digestion, prevents constipation. 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. As well as being packed with energy supporting nutrients, it is also low GI meaning the release of energy is slow, avoiding energy spikes. This grain is naturally gluten free and can be consumed without effecting the the digestive system in negative ways. This is especially true if you are not used to eating a lot of fiber. The high iron content of fonio makes it particularly suitable for those suffering from anaemia and iron deficiency. Enjoy! According to one report, doctors in Nigeria recommend fonio to diabetic patients and fonio sellers identify diabetic patients as their major customers.². Whereas white rice has a GI of 73 and brown rice of 68 (Harvard Medical School). 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. Coeliac disease is common and affects one in 100 people in the UK. 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. Aduna Fonio Super-Grain is rich in nutrients that support the release of energy in the body. Fonio is naturally gluten-free so it is suitable for coeliacs and those with gluten intolerance. 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). 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 is a type of millet native to West Africa, that is incredibly nutritious. Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. Fonio is an especially great superfood because you get protein and fiber, always a good mix for burning fat and thereby speeding up metabolism. This is well known in West Africa. Fonio benefits help promote healthy gut microbes (the friendly bacteria in the gut), which is important for preventing obesity, inflammation, and disease. Certain food properties can promote weight loss, either by boosting metabolism or reducing appetite. First of all fonio is a gluten free grain, which is great for gluten sensitive people. 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. Feb 10, 2016 - From across the world to your table, fonio (pronounced: phone-yo) is the tiny grain loaded with possibilities. Anemia can also be caused due to less riboflavin in one’s diet. Step away from carbs like rice and bread. Fonio benefits are great for weight loss and treating other digestive issues like constipation. 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. 2011. 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 high in fiber. Fonio has more nutritional value than most other grains and it is rich in calcium, magnesium and zinc and vitamin B. 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. Because whole grains have been shown to reduce the risk of heart disease, the AHA recommends getting three servings each day. J Cruz et al. Aduna Fonio Super-Grain is available from our online store from £3.99 for a 275g resealable, recyclable pouch or from Whole Foods Market. The main reason you are probably here is to learn about the health benefits of fonio. 1996. The two whole grains are similar, both being good providers of plant-based … Studies also show that soluble fiber lowers cholesterol, lowers blood sugar, … 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. It also contains essential amino acids that the body cannot produce on its own, which helps with preventing osteoporosis. Washington, DC: The National Academies Press. Here are 10 of the amazing health benefits of Fonio that everyone is talking about: 1. Fonio is a delicious, gluten-free, nutrient-rich, low GI grain from the millet family. These antioxidants may protect against a range of chronic conditions and other harmful substances that cause cancer. Several brands of fonio can be purchased online through various sites including Amazon. 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). But more than that, it provides life-changing income to women farmers in the African Sahel and restores degraded soils. These are what we believe to be the top ten health benefits of Aduna Fonio, however, the truth is that there are many more. Jointly they help liver function and helps in detoxing process. 4. Other benefits of Fonio Fonio provide body along with sufficient supply of essential amino acids – Methionine and cystine. Fonio helps form cartilage while strengthening hair and nails. Fonio is known to contain many anti-inflammatory nutrients, including phenolic acids, cell wall polysaccharides, and vitamin E family nutrients (6). Fonio nutrition benefits include supplying you with amino acids, iron, zinc, B vitamins, phosphorus and more. 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). 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. 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. Following a gluten-free diet can be challenging, often requiring effort to find healthy alternatives to whole-wheat products. But unlike other cereal grains (i.e. Fonio can help with diabetes management and hypertension. 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. It’s a whole grain related to millet that originated in West African more than 5,000 years ago. ⁶ Fonio, an African cereal. The high amount of fiber may increase feelings of fullness, making you eat fewer calories overall. Of the healthy grains out there, fonio benefits aren’t well known and they should be. They are the building blocks of protein, which is needed for the proper growth and development of the body. The mineral plays a role in bone formation. 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”. Fonio is Africa's oldest and latest superfood. 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 high iron content of fonio makes it particularly suitable for those suffering from anaemia and iron deficiency. They can also reduce the risk of heart disease². A few earlier research point out to their benefits in preventing liver damage and colon cancers. They also protect the heart and prevent deadly diseases like cancer (3). Iron is required to make hemoglobin, which is a part of the red blood cells that bind and carry oxygen in your blood. Fonio is the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. ¹“Lost Crops of Africa: Volume I: Grains”. The Glycaemic Index (GI) ranks foods containing carbohydrates based on their overall effect on blood glucose levels. Another nutrient to look at in this aspect is riboflavin – which fonio is rich in. Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. But when cooked it almost quadruples in size, which means more buck for your money. Fonio can help with digestion for it is a source of insoluble and soluble fiber. CIRAD. 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. 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. 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