The surplus of vitamins, minerals, and amino acids can decrease the effects of aging. Jointly they help liver function and helps in detoxing process. Just swap out rice, couscous or quinoa for fonio in any recipe or use it as a side dish to soak up sauces. Fonio benefits come from it being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants (1). Board on Science and Technology for International Development, Office of International Affairs, National Research Council. Fonio is naturally vegan, gluten-free, and packed with vitamins and amino acids. It’s a whole grain related to millet that originated in West African more than 5,000 years ago. Aduna Fonio Super-Grain is rich in nutrients that support the release of energy in the body. 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. Despite of it being beneficial to body, very little research is done on the cereal. Health benefits of fonio. Fonio is also rich in protein, a nutrient that serves as a building block for the bones. Health Benefits. Fiber aids in digestion, which requires bile acids, which are made partly with cholesterol. 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 is naturally vegan, gluten-free, and packed with vitamins and amino acids. Fonio vs. quinoa nutrition, which is better? Fonio benefits come from it being high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants ( 1 ). There are nine essential amino acids which can’t be made by the body and so need to be supplied through food⁴. Foods that are absorbed slowly produce small changes in blood glucose and therefore have a low rating. ⁶ Fonio, an African cereal. Fonio is an especially great superfood because you get protein and fiber, always a good mix for burning fat and thereby speeding up metabolism. J Cruz et al. 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. CIRAD. Lets discuss some benefits of this cereal. It has significantly more fiber, protein, and iron than rice. The two whole grains are similar, both being good providers of plant-based … Fonio benefits are great for weight loss and treating other digestive issues like constipation. Fonio contains vitamin A, which can help delay the aging process (8). First of all fonio is a gluten free grain, which is great for gluten sensitive people. Iron and niacin are also essential for the reduction of tiredness and fatigue. This ancient grain has been traditionally used in regular food. This grain is naturally gluten free and can be consumed without effecting the the digestive system in negative ways. Fonio has more nutritional value than most other grains and it is rich in calcium, magnesium and zinc and vitamin B. 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. Dietary fibre . Fonio is especially rich in essential amino acids², which is what sets it apart from other grains. Aduna Fonio is a rich source of iron, containing 4.6mg per 100g - 33% of your daily recommended intake (RI). Having been cultivated across the Sahal for 5,000 years, this tiny grain with tremendous health benefits is now making a resurgence. 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). Aduna Fonio Super-Grain is rich in nutrients that support the release of energy in the body. But when cooked it almost quadruples in size, which means more buck for your money. 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 can help with diabetes management and hypertension. It also protects cells from oxidative stress. The high amount of fiber may increase feelings of fullness, making you eat fewer calories overall. 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. BENEFITS: Fonio is an ancient Super-Grain that has been grown in West Africa for 5,000 years. 4. These two sulphur-containing amino acids are known to play important roles in skin, hair, nail and overall health. 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. Fonio ‘s good fiber content can aid in lowering cholesterol levels. It is consumed mainly in West African countries, where it is also cultivated. Fonio is also low in calories, fat and sodium. Several brands of fonio can be purchased online through various sites including Amazon. Benefits for Women. Fonio (locally known as 'acha' or 'acca') is an ancient Super-Grain that has been grown in West Africa for 5,000 years. The Glycaemic Index (GI) ranks foods containing carbohydrates based on their overall effect on blood glucose levels. Whereas white rice has a GI of 73 and brown rice of 68 (Harvard Medical School). A strong immune system helps the body fight off attacks by viruses, bacteria and other foreign bodies that can cause infections and illness. 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. It is, for example, an essential part of hemoglobin. Fonio is a cereal with a low carbohydrate content and a high fibre content. This is well known in West Africa. 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). Enjoy! 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. 6. Anemia can also be caused due to less riboflavin in one’s diet. They can also reduce the risk of heart disease². For all these vital processes to work effectively, certain nutrients are required. Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. 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. It has been cultivated for more than 5,000 years and maybe Africa’s oldest cultivated cereal crop (2). And the vitamin B12 in fonio interacts with the other B vitamins to maintain a healthy skin complexion. 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 rich in iron and a diet adequate in iron can help prevent anemia. The grain is full of amino acids (more than that of quinoa) and iron that the blood needs to function at healthy levels. Methionine has an anti-ageing effect on the skin, helps to avoid hair loss, strengthens nails⁴ and helps the liver to process fat². The antioxidants fonio contains also can benefit skin and hair health. Studies also show that soluble fiber lowers cholesterol, lowers blood sugar, … 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. Step away from carbs like rice and bread. 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. 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. Éditions Quæ, CTA, Presses agronomiques de Gembloux. Aduna Fonio Super-Grain is available from our online store from £3.99 for a 275g resealable, recyclable pouch or from Whole Foods Market. A few earlier research point out to their benefits in preventing liver damage and colon cancers. Keeping our immune systems strong is key to our overall health and the foods we eat can help. Incorporating fonio into your diet as part of a healthy diet and lifestyle is an easy and delicious way to improve your wellbeing. Today, this species of millet is grown throughout many parts of Western Africa including Senegal, Mali, Burkina Faso, Nigeria, and Chad. Of the healthy grains out there, fonio benefits aren’t well known and they should be. 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 high iron content of fonio makes it particularly suitable for those suffering from anaemia and iron deficiency. 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. 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 quickest cooking grain on the planet never disappoints when it comes to flavour and versatility. What is fonio? The high iron content of fonio makes it particularly suitable for those suffering from anaemia and iron deficiency. In fact, much higher than most grains and seeds. 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. These are what we believe to be the top ten health benefits of Aduna Fonio, however, the truth is that there are many more. Fonio nutrition benefits include supplying you with amino acids, iron, zinc, B vitamins, phosphorus and more. Choosing low GI foods is important for those with diabetes because these foods can help even out blood glucose levels. 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. GIVES YOU ENERGY. The mineral plays a role in bone formation. 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 naturally gluten-free so it is suitable for coeliacs and those with gluten intolerance. They are the building blocks of protein, which is needed for the proper growth and development of the body. Fonio Grain Bowl; Lamb Shoulder with Fonio; Conclusion. 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. 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). Coeliac disease is common and affects one in 100 people in the UK. Washington, DC: The National Academies Press. They can cause blood-sugar crashes that leave you dragging. Fonio increases liver … Other Health Benefits: A … 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. … benefits for women content can aid in lowering cholesterol levels having been cultivated across the Sahal for 5,000,. 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