Ghanaian grains: 5 ancient superfoods for wellness
What's the story
Ancient Ghanaian grains have been staple in West African diets for centuries, providing nutritional benefits and versatility in cooking. Not only are the grains rich in essential nutrients, they also lend unique flavors and textures to meals. Incorporating these superfoods into your diet could enhance the nutritional value of your meals while exposing you to traditional culinary practices. Here's how these ancient grains can elevate your daily meals.
Nutrient-rich
Fonio: The tiny powerhouse
One of the oldest cultivated grains in Africa, Fonio cooks quickly and adapts well. It is gluten-free and loaded with essential amino acids, making it perfect for those with restrictive diets. From iron to calcium and zinc, Fonio is rich in all, making it the perfect choice for improved bone health and immune function. Its light texture makes it perfect for salads or as a side.
Multi-purpose
Sorghum: Versatile grain
Sorghum is a drought-resistant grain that flourishes in arid areas, making it a sustainable option for farmers. It's rich in fiber and antioxidants, which promote digestive health and combat inflammation. From baking to thickening soups and stews, sorghum flour can easily replace wheat flour. Its subtle flavor makes it blend seamlessly into a variety of dishes.
Cardiovascular benefits
Millet: Heart-healthy choice
Millet is also an ancient grain that has been grown for thousands of years throughout Africa. It is high in magnesium, which regulates blood pressure levels and promotes heart health. The high fiber content of millet helps in digestion and promotes the feeling of fullness, which helps in weight management. This grain can be boiled like rice or used as a porridge base.
Packed with protein
Teff: Nutritional gem
Teff, a tiny grain native to Ethiopia, is popular throughout West Africa for its nutritional value. It is the only known source that contains all nine essential amino acids required for muscle growth and repair, making it an excellent source of protein for vegetarians. Teff also offers a good amount of vitamin C, which boosts iron absorption from plant-based foods.
Gluten-free option
Amaranth: Ancient superfood
Amaranth has been grown since ancient times owing to its ability to thrive in harsh conditions like droughts or poor soil quality. This makes amaranth extremely sustainable compared to other crops that need more resources such as water usage during cultivation processes. Amaranth seeds have lysine—an amino acid that is usually deficient among cereal grains—and provide higher protein content than most cereals available today.