Health Benefits of 5 Ancient Grains From Africa’s Nutritional Treasures

by Kudzai Musengi December 09, 2024

Africa has a deep-rooted history of nourishing its people with grains that are as ancient as the land itself.

Many of these grains have sustained generations, providing essential nutrients and becoming part of the continent’s culinary heritage.

Today, these grains are regaining popularity for their health benefits, making them a worthy addition to our daily diets.

Below, I’ll explore some of Africa's most notable ancient grains and the wealth of benefits they offer.

Nutritional Profiles and Health Benefits of Ancient Grains From Africa

These ancient African grains offer a wide array of health benefits, from improved digestion and better heart health to sustained energy and balanced blood sugar levels.

What’s fascinating is how they’ve sustained communities for thousands of years and are now being rediscovered by a new generation of health-conscious eaters!

1. Teff

Nutrient	Amount per 100g
Calories	367
Protein	13.3g
Fiber	8g
Calcium	163mg
Iron	7.6mg
Magnesium	184mg

Teff, originating from Ethiopia and Eritrea, is one of the smallest grains in the world, but don’t let its size fool you. It offers a surprisingly dense array of nutrients.

With its roots deep in the culture of these nations, teff has been used for thousands of years, primarily to make injera, the traditional Ethiopian bread.

What’s fascinating about teff is its impressive nutritional profile. It’s rich in calcium—something uncommon for modern wheat and other grains—along with iron, magnesium, and fiber.

It also provides significant protein content, making it a great choice for those looking to support muscle health. Teff’s high dietary fiber content is something I personally admire; it helps promote gut health and can aid in better blood sugar control.

2. Sorghum

Nutrient	Amount per 100g
Calories	329
Protein	11.3g
Fiber	6.3g
Iron	4.4mg
Magnesium	171mg
Antioxidants	High

Sorghum is one of the most versatile and widely grown grains in the Middle East and Africa, especially popular in countries like Sudan, Ethiopia, and Nigeria.

Not only is it drought-resistant, making it perfect for the continent's more arid regions, but it also has a rich nutritional profile.

It’s worth noting that sorghum is gluten-free, making it a great alternative for those with gluten sensitivities or on their weight loss journeys.

Its nutritional value is impressive: high in fiber, protein, and essential minerals like magnesium and iron. For me, the fact that sorghum is also rich in antioxidants adds to its appeal. With such an array of benefits, I see it as an excellent option for anyone looking to improve their digestive health while boosting their immune systems.

In Ethiopia, sorghum is often used to make injera, a spongy flatbread that is a staple in many households. This grain’s historical significance is just as strong as its health advantages, making it one of Africa’s most cherished ancient grains.

3. Fonio

Nutrient	Amount per 100g
Calories	331
Protein	12g
Fiber	9g
Iron	1.8mg
Zinc	2.2mg
Magnesium	153mg

Fonio, a grain native to West Africa, particularly popular in countries like Mali, Guinea, and Senegal, is often referred to as "the seed of the universe." This ancient grain has been grown for more than 5,000 years and is celebrated for its resilience and adaptability to harsh growing conditions.

One of fonio's key benefits is that it’s naturally gluten-free, making it suitable for a wide range of diets. It’s often used as a replacement for white rice.

Nutritionally, it contains plenty of essential amino acids, particularly methionine and cysteine, which are often lacking in modern grains. This makes fonio particularly beneficial for promoting healthy hair, skin, and nails.

Fonio is also high in fiber, which supports digestive health, and is rich in iron, zinc, and magnesium. Given its light and fluffy texture when cooked, it’s a fantastic grain to use in salads or as a side dish.

4. Millet

Nutrient	Amount per 100g
Calories	378
Protein	11.0g
Fiber	8.0g
B-Vitamins	Good source
Magnesium	114mg

Millet, another staple grain that has been grown in Africa for thousands of years, is incredibly popular in countries like Nigeria, Niger, and Mali. It’s now also grown in the United States, and you can easily get it at your local grocery store.

Historically, it has been vital for the survival of communities in drier areas due to its ability to withstand drought conditions.

In terms of health benefits, millet is rich in B vitamins, which play an important role in supporting energy production and brain function.

I love how millet can be enjoyed in both savory and sweet dishes—it’s this kind of versatility that makes it a grain worth keeping in the pantry.

Millet is also high in fiber and magnesium, two nutrients that are critical for maintaining heart health. With its low glycemic index, it’s a grain that supports balanced blood sugar levels, making it ideal for people seeking to improve their overall metabolic health.

5. Amaranth

Nutrient	Amount per 100g
Calories	371
Protein	14.5g
Fiber	6.7g
Iron	7.6mg
Magnesium	248mg
Phosphorus	557mg

Though amaranth is often associated with Central and South America, it has a long history in Africa as well.

In countries like Uganda and Kenya, amaranth leaves and seeds are used in traditional cooking, and for good reason. Amaranth is incredibly nutrient-dense and, like many ancient grains, a naturally gluten-free grain.

What I find particularly compelling about amaranth is that it’s one of the few grains considered a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent grain for those looking to boost their protein intake, especially in plant-based diets.

Amaranth is also rich in fiber, iron, magnesium, and phosphorus, making it a great choice for bone health. Its slightly nutty flavor pairs well with a variety of dishes, and it's a wonderful grain to use in porridge or as a base for grain bowls.

Final Thoughts

Incorporating this group of grains into your diet is not only a way to access a treasure trove of nutrients but also to connect with the traditions and heritage of Africa.

You can use them in side dishes or as gluten-free options instead of modern whole grains. Their nutrition facts suggest that they contain plenty of healthy fats and enough nutrients to prevent chronic diseases and protect against heart disease.

Personally, I find that the more I learn about these ancient grains, the more I appreciate their potential to improve modern diets while honoring their rich history.

References

https://www.mdpi.com/2073-4395/8/11/272

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169716/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients

https://pubmed.ncbi.nlm.nih.gov/22253989/

https://pubmed.ncbi.nlm.nih.gov/25875451/

https://www.healthline.com/nutrition/ancient-grains

https://rogersfoods.com/healthy-ancient-grains-what-are-they-why-you-need-to-include-them-in-your-diet/

https://www.webmd.com/diet/health-benefits-fonio

https://www.henryford.com/blog/2024/01/fonio-grain

https://www.lifespan.org/lifespan-living/ancient-grains-and-their-benefits