2023-07-14 15:31:50
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Article informationAuthor, Alpha Amadou Diari DialloRole, BBC News Africa
2 hours ago
A typically African cereal, cultivated for millennia, fonio is widely consumed for its nutritional components and its ease of digestion.
What is fonio?
Fonio is a so-called minor cereal, which, following harvesting in the countryside, undergoes threshing which separates it from its glumellae. A process that we also observe with rice.
But unlike other cereals, fonio is characterized by the smallness of its seed. But be careful not to confuse it with Moroccan couscous.
Fonio, which is grown on sandy or stony land, is resistant to drought and heavy rainfall. It is mainly found in Guinea, Mali, Benin, Burkina Faso, Togo, Niger…
What are the nutritional values of fonio?
Fonio is very digestible, often recommended for diabetics and the elderly, thanks to its low glycemic index, according to Malian dietitian and nutritionist Ibrahim Cissoko.
image copyrightIbrahim Cissoko
image caption,
Ibrahim Cissoko is a Malian nutritionist and dietician
It lists the advantages and consequences of a high consumption of fonio in certain people:
· it is a cereal that does not have gluten (protein found in certain cereals, and which should only be consumed by children at the age of 2 years);
· fonio is rich in iron and magnesium; due to its high magnesium content, eating fonio can help reduce states of stress and anxiety, as magnesium causes muscle relaxation effects;
· its richness in iron makes it possible to fight once morest iron deficiency anemia;
· fonio is a very good source of vegetable protein;
· fonio is rich in dietary fibre, which facilitates intestinal transit;
· fonio also has vitamins and minerals that help improve our immune system.
The main minerals of fonio
1. Magnesium is an essential mineral for life. It must be provided by food in sufficient quantity, because it is not stored in the body: the human body contains regarding 25 g of magnesium, mainly stored in the bones (60-65%) and in the muscles (20- 30%) Magnesium helps reduce fatigue, contributes to normal muscle function and also participates in the proper functioning of the nervous system;
2. zinc, helps the normal functioning of the immune system, the maintenance of vision and normal bones. Zinc is also involved in normal cognitive function, as well as normal fertility and the maintenance of normal testosterone levels in the blood;
3. Calcium, plays a key role in mineralization and skeletal structure. It is necessary for many biological functions such as muscle contraction, blood coagulation, hormone release or enzyme activation;
4. phosphorus, it ensures good bone mineral density for strong bones and teeth.
Fonio vitamins
1. thiamin, it plays an important role in energy metabolism and normal nerve function and contributes to the health of the cardiovascular system, and cell growth;
2. riboflavin, contributes in particular to the normal functioning of the nervous system, the maintenance of beautiful skin and normal vision.
Can everyone eat fonio?
image copyrightOsarieme Eweka
image caption,
Fonio Acha Nigerian Porridge Prepared with Vegetables
In people suffering from gastric problems and stomach aches, a high consumption of fonio can lead to side effects. For these people, it is therefore advisable to eat in moderation to avoid ulcer attacks and painful attacks of the stomach.
When consuming fonio, it is recommended to drink enough water to facilitate transit and absorption, says nutritionist Cissoko.
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