Maximizing the health uses of fonio can be started by knowing what these benefits are. Let’s look at what you stand to benefit from this grain often compared with quinoa, but first…
What Are Fonio Grains?
Fonio is a native West African cereal that has nourished the continent for thousands of years. Senegal is the country with the highest consumption, but fonio is widely available in other countries like Nigeria, Guinea, Ghana, and Mali. Depending on where you travel to, fonio is known by various names, some of which are acca, afio, acha, fundi millet, hungry koss, hungry millet, and hungry rice.
There are three basic types of fonio, namely the white, black & raishan. White fonio tops the charts for popularity and availability across most countries.
4 Health Uses of Fonio Grains
Owing to the nutrient levels of fonio grains, they have recently been introduced to us. So, what good can these grains do you? Let’s see.
Rich Source of Protein
Fonio grains contain a couple of essential amino acids, particularly high in isoleucine, methionine, leucine, cysteine, and valine. They, therefore, make a great addition to any diet, especially a vegan or plant-based diet.
Fonio is remarkably rich in these acids, with studies realizing that it has higher cysteine and methionine levels than most grains, including rye, barley, wheat, maize, sorghum, and rice. Throw in its other acids, and you have a grain that can improve muscle function, bone health, healthy metabolism, skin health, exercise recovery, and detoxification.
Did you know: Fonio grains contain 2 – 3 times more protein & fiber than brown rice.
Dense In Iron & Essential Nutrients
A noteworthy benefit of fonio is the grain’s supply of crucial nutrients, such as iron, phosphorus, and zinc, all of which are essential for coordinating cognitive function, enhancing bone health, providing high energy levels & many more.
Also, fonio contains some folate, manganese, calcium, potassium, and magnesium. Therefore, it is highly recommended for vegans or vegetarians, as their diets are usually short in iron. By throwing in fonio, a vegan eats more iron while still doing away with foods that his diet does not permit.
The benefits of iron in the body are numerous. It is required to facilitate oxygen transfer within the body, as well as support the eyes. It should be a necessary presence on your diet.
High Level of B Vitamins
B vitamins are not commonly found, but fonio boasts being a reservoir of them. The grain is a reservoir of various B vitamins, such as niacin, folate, riboflavin, and thiamine. This richness ensures that fonio plays several roles in the body, including fostering nutrient conversion, supporting glucose metabolism & improving brain, heart, and nerve functions.
Fonio is gluten-free, and everyone can eat it. Persons with gluten intolerance or celiac disease can add to their diets, thus providing them with various nutrients.
Nutritional Value of Fonio Grains
A quarter cup of uncooked fonio contains about:
- 160 – 170 calories
- 37 – 29 grams of carbohydrates
- 2 – 3 grams of protein
- 0 – 1 gram of fat
- 1 – 2 grams of fiber
- 1.7 milligrams of iron (10% DV)
Concluding The Health Uses of Fonio Grains
As you will agree, the health uses of fonio grains must be optimized. Grains like this are rare to find. Vegans can eat them, same as people intolerant to gluten. What’s more, they are very rich in minerals and vitamins, even more than popular grains you’re familiar with. Try out the grain sometime soon.