Semolina is a coarse flour used in making pasta, bread, cereals and other food products. In Nigeria, semolina flour is used to prepare the Semolina fufu which is eaten with the various Nigerian soups. It was formerly known as middlings of durum wheat, but nowadays people prefer middlings of maize and rice. It appears yellow in colour when it comes from durum wheat, and white from other sources. Semolina fufu is very common in Nigeria, and is one of the common Nigerian swallows. It is used to eat the many delicious Nigerian soups. This article talks about the nutritional content and health benefits of eating semolina.
Nutritional value of semolina
The major nutrients and minerals present in semolina are;
- Protein
- Carbohydrates
- Fats
- Fibre
- B Vitamins like Thiamine, Riboflavin, Niacin and Folate.
- Vitamin C
- It is especially high in phosphorus, potassium. [1]
- Semovita is rich in gluten.
Calorie content of semolina
A 1 cup (170 gram) serving of uncooked, enriched semolina contains about 601 calories.
Health benefits of semolina (semovita)
Semolina and semovita are often confused by many Nigerians. However, the difference between semolina and semovita is that semolina is made from coarsely ground durum wheat while semovita is made from semolina. Thus, semovita is a brand name of semolina. Hence, the health benefits of semolina can also be said to be the health benefits of semovita.
They’re numerous health benefits of semolina. Some of them are discussed below.
1. Reduces weight gain
The major reason for gaining weight is hunger which leads to the high consumption of foods but eating semolina keeps you full for a long time whilst providing your body with energy because of carbohydrates present. The fibre and protein content helps keep you satisfied thus, good for weight loss. It is one of the best Nigerian foods for weight loss you should eat.
Another reason why semolina is great for weight loss is because it is high in protein. Many studies have shown that eating foods with high protein content will help you lose weight. [2]
2. Helps in digestion
Since semolina contains dietary fibre which is enhanced our bowel movement and relieves constipation, dietary fibre also encourages the growth of healthy gut bacteria, thereby creating balance in the intestinal tract, which is important for optimal digestion, metabolism, and proper immune function. If you’re looking for a Nigerian food that is rich in fibre, then you should eat semolina.
3. Improves heart health
Semolina comprises of selenium that is required for preventing the heart from infections. It also keeps the heart in good shape. It also promotes cardiovascular health by preventing heart failures, heart attacks and others. Other nutrients like folate and magnesium help to reduce the risk of heart diseases.
4. Prevents revents iron deficiency and boosts body functions
Semolina is rich in iron. In just one cup, you can get about 8% of the prescribed daily dosage of iron. This iron helps in the production of haemoglobin and prevents fatigue. The essential vitamins and other nutrients also boost the function of the heart and kidneys. Phosphorus helps in energy metabolism, and zinc boosts immunity. [3]
It is also rich in niacin. Niacin plays a vital role in converting carbohydrates into glucose, the metabolism fats and proteins, as well as keeping the nervous system working properly. Niacin also assists the body in making sex and stress-related hormones, enhances blood circulation and cholesterol levels.
5. Good for diabetics
Rather than engaging in some foods which are high in gluten and can be detrimental to the health of diabetic patients, semolina can serve as a good replacement for people with low gluten intolerance. In comparison to regular white flour, semolina flour undergoes more gradual digestion and absorption process in the stomach and in the intestines. This is beneficial in diabetes management because the slower rate prevents quick fluctuations in the blood glucose levels.
6. Good for pregnant women
During the early stages of pregnancy, folic acid helps form the neural tube. Folic acid is very crucial because it can help prevent some major birth defects of the baby’s brain. That’s why pregnant women are encouraged to get enough folic acid or folate daily during pregnancy.
Semolina is rich in folate, which makes an ideal food for pregnant women. [4]
Conclusion:
If you have an active lifestyle, semolina can go a long way in providing you with the energy you need. In other to be healthier, add to your diet and see good results. You can enjoy your semolina by eating with your favorite Nigerian soups.
