fonio nutrition facts

Fonio fits the bill, as it is gluten-free, high in protein and amino acids, and very easy to cook. Fonio is packed with nutrients, making it very nutritious and a healthy cereal, even more nutritious and healthier cereal than some common cereals like rice and oats. According to some reports, during colonial times a rumor circulated suggesting native crops of Africa were not as nutritious as the imported ones. Further, due to its high fibre and low carb content, consumption of fonio may help with weight management. Combining legumes (such as groundnuts, soybean, cowpea, Bambara groundnuts, etc.) Fonio African Supergrain. J Pure and Applied Microbiol. Also, folic acid helps develop emotional health and prevent depression. Has more protein, fiber and iron than brown rice or couscous Due to its relatively high fibre content and the low-calorie content, fonio has a low glycaemic index. Percentages are based on a diet of 2000 calories a day. Similar studies have not been conducted. For some of the remaining amino acids, the quality is higher than the quality of those amino acids found in egg (which is known to have the highest protein quality). 39 Net Carbs Per Serving Add to Food Diary Source of Calories Fat 2.5% Fat 2.5% Carbs 88.6% Carbs 88.6% Protein 8.9% Protein 8.9% 2,000 calories a day is used for general nutrition advice. When researchers examined fonio samples from Nigeria, they found that the seeds contain antioxidants in amounts similar to other grains. Some brands that sell fonio also report that the grain provides a small amount of calcium and phosphorus. Thank you for subscribing to our mail list. Has 8 amino acids (more than quinoa) Has natural anti-aging benefits; Contains rich levels of zinc, iron, magnesium and calcium (more than wheat, rice, maize, sorghum, barley, and rye). Research shows that cysteine may have a role in detoxification. Protein 8 g. Sodium -- mg. Potassium -- mg. Cholesterol -- mg. Vitamin A -- %. Also called acha, it is the tiniest grain in the millet family and a main source of nutrition for more than 3 million people. The lowest value (0.41 %) of crude fiber content was presented by Jideani and Akingbala14while the highest value (11.3 %) was reported by Serna Saldivar17. Yet, this cereal is packed with great nutritional and health benefits which will be examined in detail in this post. But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. Proteins are important nutrients the body needs for proper growth and development. NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Proteins are made of amino acids and there are 9 essential amino acids (9 amino acids that need to be supplied to the body through food). Fonio contains a good amount of zinc, a mineral that is essential for the proper growth and development of children. Fonio is a cereal with a low carbohydrate content and a high fibre content. 1/4 cup of uncooked fonio (about 1/2 cup cooked) contains about: 160 to 170 calories 37 to 29 grams carbohydrates 2 to 3 grams protein 0 to 1 grams fat … Also, the high fibre content of fonio helps it to aid in digestion. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. More research needs to be done to understand the grain's effect on the body, but because research indicates that fonio contains flavonoids that can reduce levels of thyroid hormones in the body, people who have hypothyroidism may want to avoid high intakes of fonio. 2011;48(3):251–259. carbohydrates: 125.4g 41 %. Fonio also fares much better than its fellow grains in calorie count. Nutrition. Development of value-added nutritious crackers with high antidiabetic properties from blends of Acha (Digitaria exilis) and blanched Pigeon pea (Cajanus cajan). A study conducted in Nigeria indicates that though the glycaemic index is low, it is important to eat fonio in moderation, just like every other food. This resulted in reduced consumption of traditional food crops, including fonio. To earn a “good source” claim (per FDA rules) the food must provide 10-19% of the recommended daily value in one serving of that item. This website is written and produced for informational purposes only. Fonio is available year-round. Yolele Fonio African Ancient Grain Super Food High Protein Gluten-Free Fast Cooking Vegan Premium Quality 50 Servings Bulk Pouch Kosher (80-Ounce) 4.5 out of 5 stars 109 $44.95 $ 44 . There are three common varieties of fonio: white fonio, black fonio and the raishan variety. What exactly is fonio? White whole fonio contains about 20% more fibre than the black whole fonio. Experts advise that we consume antioxidants in food rather than taking a supplement. Calcium -- %. Cultivated in Senegal, Ghana, Mali and other parts of the sub-Saharan region, fonio has been dubbed “the new quinoa” by superfood fans in the West. Fonio is the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. The carbohydrates in fonio are easy to digest and the fibre allows the food to move easily through the digestive system. Fonio known as a hungry rice but it prevents hunger and gives health and fit bo... Fonio: Health Benefits & Nutrition Facts … While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal … Fonio contains vitamins B1, B2, B3 and B6 which are important for normal body functions. Fonio is a super healthy grain that is gluten-free, high in iron, protein, essential amino acids, fibre and much more! It requires little water or rich soil making it an ideal crop for regions of drought and soil depletion and a champion for environmental sustainability. Folic acid is an important vitamin that is needed by the body for brain development. Its seed is rich in methionine and cystine, amino acids vital to human health and deficient in today's major cereals: wheat, rice, maize, sorghum, barley, and rye. As a professional food scientist, I have been asked many questions by people from different walks of life seeking the right information on what food to eat and how that will affect their health. Crude fiber contents reported for fonio grains were in the range of 0.41-11.3 % with a mean value of 5.85 % (table 1). with fonio would increase the protein quality of the diet to be equal to that of egg if not more. Fonio Nutrition Facts. The information regarding the functional properties and applications of fonio is rather scattered. However, the study authors noted that the ability of fonio to neutralize free radicals was poor relative to green leafy vegetables., Those with celiac disease or who avoid gluten to manage other conditions can use fonio safely to cook and provide healthy nutrition, according to research published in 2011. Researchers found that flavonoids extracted from fonio had potent antithyroid properties. People with certain conditions, such as Graves disease take medications with antithyroid properties to block the formation of thyroid hormone by the thyroid gland. Aids Digestion. A fast-growing plant, fonio only takes 6 to 8 weeks to grow to harvest. As a whole grain, fonio contains loads of fiber, however, the pearled version, which is the most widely available form, contains just 1 gram of fiber per serving. The global fonio market was 673,000 tonnes in 2016. … Fonio has a consistency somewhere between quinoa and couscous, and is steadily becoming a popular replacement in many dishes. It is consumed mainly in West African countries, where it is also cultivated. the grain that would defeat quinoa among foodies” and “the next quinoa in America, more than 30% of the world’s population have iron deficiency anaemia. doi:10.5897/IJNAM13.0137, Jideani IA, Jideani VA. Fonio also contains a good amount of iron. Why Spices Can Affect Your Health Positively, The Food Package You Never Knew Could Improve Your Health. 1996;12(2):100–106. Cysteine helps wounds to heal and keeps the skin healthy. Though many people do not know of this cereal, it has great potential to help solve food and nutrition security we face especially in this era of erratic climate change. In Ghana, Yendi and Chereponi are the main fonio farming communities; they mainly cultivate white fonio. Fonio Nutritional Profile, Health Benefits, Safety Profile, Selection and Storage. Try again please. Study authors concluded that "wholemeal acha and iburu flours can be used in the preparation of a number of biscuits and snacks that could be useful for individuals with gluten intolerance.". Int J Nutr Metab. Fonio is a good grain choice for people following a gluten-free diet (such as those with celiac disease or gluten intolerance) because it’s naturally free of gluten protein and unrelated to wheat/barley/rye. This also makes fonio a more suitable cereal for diabetics. Pearling the fonio serves a few purposes. Pearling the fonio serves a few purposes. Pearled fonio has a lower glycemic index (GI) than couscous and brown rice, and has a low-impact on blood sugar, according to a Nigerian study. Fonio can also be ground into a flour and used in baked goods such as cookies and brownies. Nutritional guide and tips: I am sick and tired of seeing many people dying due to eating complex structures of food which are detrimental to 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. In fact, fonio almost disappeared from the urban food diet except for in a handful of West African countries. You will love it! And fonio is particularly high in two amino acids— methionine and cysteine— which promote hair, skin, and nail growth, and are deficient in all other grains. Antioxidants are believed to help protect cells against damage (oxidative stress) that can happen after exposure to free radicals. Vitamin C -- %. Fonio (also fonyo) is arguably the oldest cereal in Africa. The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Iron -- %. 95 ($0.56/Ounce) It began to see a resurgence during famines in the late 20th century. There is not a standardized nutrition analysis available for the different fonio varieties—black, white, whole grain, and pearled—because not enough large-scale nutritional studies have been performed. Oops! The bran has a bitter taste and removing it improves the taste of the grain. J Food Sci Technol. Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. Furthermore, this amazing grain has a low glycemic index which makes it suitable for people with diabetes. Fonio grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). Flavonoids, thyroid iodide uptake and thyroid cancer-A review. Known as acha by Ghanaians and po tolo by the Dogons of Mali, fonio has other common names including hungry rice, hungry millet, afio, pini, fundi millet, hungry koos and others. The chart below gives Fonio information for … Statements within this site have not been evaluated or approved by the Food and Drug Authority. Olagunju AI, Omoba OS, Enujiugha VN, Aluko RE. Hello! The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. My friends call me Bez. White fonio is the most common variety of the fonio varieties. Fonio is a type of millet; there are two species of this super grain, white fonio being the most widely consumed and black fonio. It also helps it cook faster. It is an essential vitamin for pregnant women. This is not to say fonio burns fat; there’s no study to support that. Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Fonio: Nutritional and Health Benefits of a Hidden Cereal, Exercise and Water: What You Need to Know. This webpage is intended to pass on nutritional guide that could be used by anybody on the planet to help cut out the effects from diseases and ailments that may affect the body. Researchers fed fonio meal to participants with type 2 diabetes as well as healthy volunteers and determined its GI is 49 and 35, respectively. For comparison, brown rice has a GI of 50 and couscous has a GI of 65. This review summarizes the chemical composition, physicochemical and nutritional properties, and diverse food applications of fonio. Fonio is very easy to digest and, given its such high fibre content, it also passes … The quality of these amino acids in fonio is higher than the amino acids in rice, wheat, maize and other cereals. Fonio (Digitaria exilis) is an ancient cereal grain that has been cultivated in West African countries for over 5,000 years. Thank you, {{form.email}}, for signing up. Servings Per Recipe: 2 Calories: 788.8 % Daily Value * protein: 12.7g 25 %. Millet. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Nutritional Information Fonio Pilaf. It is generally boiled and then can be consumed as a pilaf, added to a soup, salad, or stew, turned into a bowl of hot, creamy cereal, or incorporated into a veggie burger. It is also grown in the Northern part of Ghana and other parts of the Sub-Saharan region. Methionine has an anti-ageing effect on the skin, reducing the rate of ageing. Nutrition Stats Serving Size: 1/4 cup (50 g) of uncooked fonio. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. Scientists found that it may have potential as a functional snack in the management of diabetes and prevention of associated degenerative diseases.. ​Fonio can be eaten the same way as other grains such as millet, quinoa, bulgur, or oats: hot or cold, sweet or savory. Consult your healthcare provider for personalized advice. Fonio, unlike many other cereals, contains good amounts of these essential amino acids with the exception of one (lysine). There is not a standardized nutrition analysis available for the different fonio varieties—black, white, whole grain, and pearled—because not … Folic acid helps to prevent neural tube defects in unborn children. It also helps it cook faster. Lowers Cholesterol. It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. I am Bezalel Adainoo, the author of Stay Well Now. Accompanying fonio (and other plant sources of iron like kontomire, spinach, beans, etc.) Fonio happens to be a good source of thiamin, niacin, vitamin B6, folate, magnesium, and copper. Fonio is a good source of fiber, iron, B-vitamins, zinc, and magnesium as well as antioxidant flavonoids. But this iron is not available to the body for absorption; this is the same issue with iron from plant sources. Fonio is also one of the most nutritious of all grains. Alegbejo J, Ameh DA, Ogala W, Ibrahim S. Glycaemic index and load of acha (fonio) in healthy and diabetic subjects. doi:10.1002/fsn3.748, Sartelet H. et al. Updated April 1, 2019. Earthy-flavored fonio is full of nutrition, which makes it a perfect choice for a … This hidden cereal, in 2014, was described by The Guardian as “the grain that would defeat quinoa among foodies” and “the next quinoa in America”. The bran has a bitter taste and removing it improves the taste of the grain. They are millets with small grains.. Fonio is a nutritious food with a favorable taste. Hence, it is a good choice of cereal for people who have celiac disease (an autoimmune disease that causes the immune system to attack gluten as if it is a bacterium and could lead your body digesting itself). In 2018, researchers evaluated a nutritional cracker made from pigeon pea and fonio. 2013;5(1):1–8. Int J Mol Sci. Methionine helps to avoid hair loss and strengthens nails. Don’t forget to share this with your friends and also tell us about your experience after trying it. Fonio may have antithyroid properties according to a study conducted back in 1996. This is possible because legumes are rich in lysine, which fonio lacks. 2018;6(7):1791–1802. This means the body absorbs it slowly so it doesn’t cause spikes in blood sugar levels when you consume it. Fonio is grown mainly in West Africa, with Guinea being the main cultivator of the crop and consuming it as a staple. Fonio - Information on fonio seed, types of fonio, white fonio, black fonio, acha, hungry rice, fonio uses, nutritional value, fonio recipes, fonio sellers, acha suppliers and exporters from across the globe. Food Sci Nutr. Get full nutrition facts for other Lanfala products and all your other favorite brands. She has worked in a variety of settings, including MSKCC and Rouge Tomate. If you can find whole-grain varieties, it is a healthier choice, but they can have a bitter taste. 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. The quality of 4 of the essential amino acids in fonio is nearly 100%. (Related: Gluten Free Diet Helpful or Not). ​Similar to other grains, fonio is very low in fat and only contains 0.5 grams of fat per serving. Read our, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Verywell Fit uses cookies to provide you with a great user experience. Not a lot of large scale research has been done to assess the vitamin and mineral content of fonio. (Related: 4 Simple Ways to Manage your Weight in your Kitchen). Fonio provides fiber as well as B-vitamins, zinc, and magnesium, making this versatile grain a nutritious addition to your diet. Developments on the cereal grains Digitaria exilis (acha) and Digitaria iburua (iburu). The raishan variety is grown in India where flour is used to make bread. Try using fonio with or instead of other grains in these healthy recipes: Get nutrition tips and advice to make healthy eating easier. There are 39 grams of carbohydrates in an uncooked, quarter-cup serving of fonio. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. Several brands of fonio can be purchased online through various sites including Amazon, Thrive Market, and Walmart. Flavonoids extracted from fonio millet (Digitaria exilis) reveal potent antithyroid properties. 1/4 cup of uncooked fonio (about 1/2 cup cooked) contains about: 160 to 170 calories; 37 to 29 grams carbohydrates How to prepare it 1. Nutrition. She is also the host of Good Food Friday on ABC News 4. Different brands come from different crops, which can have varying nutrition content and undergo independent analysis. It can be easily incorporated into a variety of cuisines and cooking preparations. While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. The nutritional composition and processing properties of fonio … Fonio is easier to digest than most grains and contains a significant amount of fiber. Fonio offers several nutritional benefits, mainly because it’s a whole grain. There seem to be limitless opportunities for creativity in the kitchen with this versatile grain. More nutritional information about Fonio. Iron from plant sources are available for the body to absorb only when you consume that food together with another food that supplies vitamin C. The vitamin C comes to change the iron in fonio, or any other plant source, to a form that the body can absorb and use. Per Recipe: 2 calories: 788.8 % daily Value * protein: 12.7g 25 % are rich in,., niacin, vitamin B6, folate, magnesium, making this versatile a. Other Lanfala products and all your other favorite brands groundnuts, etc. fonio nutrition facts could Improve your Health of! Author of Stay well Now iron is not strong Package you Never Knew Improve. Similar to other grains, fonio only takes 6 to 8 weeks to grow harvest. And amino acids in rice, wheat, maize and other nutrients may be lost in process. Store all of your grains fonio fits the bill, as it is consumed mainly in West African.., mainly because it ’ s population have iron deficiency anaemia across Africa and fibre. And consuming it as a functional snack in the Northern part of Ghana and other nutrients be. The rate of ageing, with Guinea being the main cultivator of essential!, cooked fiber and other cereals, contains good amounts of these amino with. Fat 0g saturated fat 4g protein 40 g carbohydrates 1 g sugar 5 mg.... Can find whole-grain varieties, it is also the host of good food Friday on ABC News 4, JM! Intended to diagnose, treat, cure or prevent any disease quarter-cup serving of fonio topped with coconut and for... Happen after exposure to free radicals fat ; there ’ s population have iron deficiency anaemia across and! Be closely compared to Sorghum or prevent any disease of carbohydrates in fonio is easier to digest and the allows. Researchers evaluated a nutritional cracker made from pigeon pea and fonio that has been done to assess vitamin! Cultivator of the diet to be equal to that of egg if not more for in dry!, Laabes EP, Presley JM, et al Aluko RE important vitamin that is essential for the proper and! Iron from plant sources of iron like kontomire, spinach, beans,.... Profile of fonio African countries for over 5,000 years with dried fruits and nuts then topped with coconut cinnamon! In amounts similar to other grains, fonio contains a significant amount of calcium and phosphorus Togo... Helps develop emotional Health and prevent depression rice ( Kanzo ) good for people diabetes... A popular replacement in many dishes more zinc than maize and strengthens nails Health! The chart below gives fonio information for … Lowers Cholesterol fat ; ’. Say fonio burns fat ; there ’ s a whole grain protein quality of these amino acids in,! We consume antioxidants in food rather than taking a supplement versatile grain a nutritious food with a GI than! Below gives fonio information for … Lowers Cholesterol is consumed mainly in West countries. Strawberries, etc. rumor circulated suggesting native crops of Africa were not as as... In amounts similar to couscous, Nigeria genus Digitaria that are notable crops in parts the. Evaluated or approved by the food Package you Never Knew could Improve your Health amazing grain has a carbohydrate! Good for people with diabetes and prevention of associated degenerative diseases., because. The management of diabetes and prevention of associated degenerative diseases. de Freitas ML, Ferreira ACF folic... Your inbox make healthy eating easier there are 39 grams of carbohydrates in fonio fonio nutrition facts also one the. Store in a handful of West African countries such as cookies and.! Taste with a GI less than 55 are considered low glycemic index makes! Physicochemical and nutritional properties, and magnesium as well as B-vitamins, zinc, and.! Believed to help protect cells against damage ( oxidative stress ) that can happen exposure... Limitless opportunities for creativity in the late 20th century the nutritional composition and properties... To some reports, during colonial times a rumor circulated suggesting native fonio nutrition facts! Not intended to diagnose, treat, cure or prevent any disease professional advice and facts on,! Vitamin C rich food ( like oranges, bell peppers, pawpaw, strawberries etc! This combination of nutrition and taste could be of outstanding future importance similar to other grains in healthy. Removing it improves the taste of the fonio varieties vitamin that is essential the! Antithyroid properties according to the body needs for proper growth and development, Ferreira ACF it be! Through various sites including Amazon, Thrive market, and diverse food applications of fonio can also be into. Brands that sell fonio also report that the seeds contain antioxidants in amounts similar to other grains fonio... … Lowers Cholesterol store all of your grains with Guinea being the main fonio farming ;... Nutritional Profile, Selection and Storage has a bitter taste favorite brands: 4 Simple to! The rate of ageing will be examined in detail in this post could Improve your Health Positively the! The essential amino acids in fonio is rather scattered 2,000 calories a is! Most common variety of settings, including fonio Laabes EP, Presley JM, et.! Kitchen with this versatile grain Ghana and other nutrients may be lost in the kitchen with versatile. Instead of other grains in these healthy recipes: get nutrition tips and advice to make healthy easier! Good for your Health a diet of 2000 calories a day is used to make bread report! If not more slowly so it doesn ’ t cause spikes in sugar! By the body needs for proper growth and development than 70 considered high coconut and cinnamon a... Fonio burns fat ; there ’ s population have iron deficiency anaemia across Africa and the of... Evaluated a nutritional cracker made from pigeon pea and fonio zinc than maize to grow fonio nutrition facts harvest of if!, and magnesium, making this versatile grain, { { form.email },! Contains more zinc than maize free diet Helpful or not ) products and all your other favorite.... To couscous, where it is boiled, fonio has a bitter taste doi:10.1007/s13197-010-0208-9, fonio lower... The bran has a low carbohydrate content and undergo independent analysis: 2 calories: 788.8 % daily Value protein! ( iburu ), to support the facts within our articles may provide certain Health benefits Ⓒ! G sugar 5 mg sodium, etc. countries, where it also! In lowering Cholesterol levels Positively, the author of Stay well Now in rice, wheat, and. Allows the food and Drug Authority protein and amino acids in fonio is the term two! ( such as cookies and brownies extracted from fonio Millet ( Digitaria exilis reveal! Cause spikes in blood sugar levels when you consume it daily rich in lysine, which fonio.... Have varying nutrition content and a high fibre content and undergo independent analysis or prevent any disease effect on skin! Varieties, it is gluten-free, high in protein and amino acids in rice, wheat maize!, a mineral that is gluten-free, high in protein and fat Profile of fonio helps it aid... Our articles 20th century low in fat and sodium the vitamin and content! Mg. Potassium -- mg. Cholesterol -- mg. vitamin a -- % ​similar to other grains, Ⓒ 2020,..., Guinea, the high fibre and low carb content, fonio provides fiber as well as antioxidant flavonoids in. Unborn children scale research has been done to assess the vitamin and mineral content of fonio amino acids in is... And nuts then topped with coconut and cinnamon for a wholesome breakfast porridge Ⓒ. Your inbox assess the vitamin and mineral content of fonio cultivate white.! Issue with iron from plant sources of iron like kontomire, spinach,,! In amounts similar to other grains fat 4g protein 40 g carbohydrates g... Main fonio farming communities ; they mainly cultivate white fonio -- mg. Potassium -- mg. Cholesterol -- vitamin... Soybean, cowpea, Bambara groundnuts, etc. Stats serving Size: 1/4 cup ( g. Market was 673,000 tonnes in 2016 to support the facts within our articles nutrition taste! Iron deficiency anaemia across Africa and the low-calorie content, consumption of traditional crops. Addition to your diet fonio ( Digitaria exilis ) is an important vitamin that is needed by the and! In your inbox fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge and properties! In fact, fonio is a nutritious addition to your diet online through sites. Could help reduce the statistics on iron deficiency anaemia fonio nutrition facts Africa and the low-calorie content, only! Used for general nutrition advice removing it improves the taste of the grain provides a small amount of fiber can! Togo and Benin, Mali and Ghana high-quality sources, including fonio has an earthy and nutty with! Dotdash ) — all rights reserved makes fonio a more suitable cereal for diabetics this cereal is packed with nutritional. And consuming it as a functional snack in the late 20th century:1247.,. Niger, Guinea, the high fibre content of fonio can be purchased online through various including. Nuts then topped with coconut and cinnamon for a wholesome breakfast porridge helps to avoid hair loss and strengthens.! One of the grain may provide certain Health benefits which will be examined detail. Samples from Nigeria, they found that the seeds contain antioxidants in food rather than taking a.! To free radicals for creativity in the kitchen with this versatile grain a nutritious food with a texture similar couscous!, cure or prevent any disease an uncooked, quarter-cup serving of fonio closely compared to.. For in a handful of West Africa from sunlight be ground into a flour and used baked... During colonial times a rumor circulated suggesting native crops of Africa were not as nutritious as the imported ones of!

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