Fula, also known as the Zongo smoothie is a popular African cold beverage mostly sold and enjoyed in most northern / Zongo communities in West Africa including Ghana, Burkina Faso, and Nigeria.
Fula in its unprocessed state is a spice-infused ball of millet dough usually eaten with milk which is why it is referred to as Fura da Nono (meaning Fura and Milk) by the Hausas.
Fura is a healthy and nutritious beverage with lots of health benefits;
Fura is made from millet (a gluten-free grain) which gluten-free beverage which can be enjoyed by individuals with a gluten allergy.
The hot spice added to fura during preparation enriches it with lots of antioxidants, vitamins, and minerals.
The dietary fiber content of Fura makes it a healthy and satisfying food. Fura contains dietary fiber from both the hot spices and the millet that help prevent constipation and reduce your risk of developing hemorrhoids.
Fura is also a good snack for diabetics, hypertensive, and weight watchers because of its dietary fiber content.
Fura is a very rich source of B vitamins. Vitamin B3 in fura helps in lowering your cholesterol levels and lower cardiovascular risks. Vitamin B1and Vitamin B9 also in Fura – aids in energy generation from food and also ensures proper growth and development especially in children and during pregnancy respectively.
Millet from which fura is made is a good source of magnesium which helps improves your bone and heart health as well as reducing your risk for migraine attacks, high blood pressure, heart attacks, and other heart diseases, especially in people with atherosclerosis (narrowed blood vessels), diabetes and heart diseases.
Phosphorus and Calcium is another essential mineral endowed in Fula. These two minerals are vital for building strong and healthy bones and teeth, thus Fula is a healthy snack for children, women, and the entire family.
As we all know food safety is a major public health concern in Ghana. Preparing Fula in an unhygienic environment can be dangerous to the health of the consumer.
Fula can be contaminated with salmonella typhi that causes typhoid fever if not prepared under hygienic conditions so it is advisable to ascertain the hygienic conditions of Fula vendors prior to buying and consuming them.
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This piece was put together by Nii Amartei, dietitian on DIET TV (YouTube) | +233 209 330 918