June 2020

Few days back, my dad asked if I know Iyana paja. I sharply and excitedly replied YES. My mind had immediately thought of a popular area called Iyana paja in Lagos State, Nigeria. I was about telling him how Iyana paja is just a stone throw to Sango Otta (where I did my National Youth Service Program) when he said he was referring to a vegetable and not the Iyana paja in Lagos. There is actually a type of vegetable called iyana paja. My dad then asked me for the health benefits of this vegetable. This prompted me to write about Efo Iyana paja and 4 other types of vegetables that Nigerians have but rarely eat. 1) Efo Iyana paja This vegetable is commonly called tree spinach, or efo Jerusalem (Yoruba). It’s botanical name is Cnidoscolous aconitifolius. This vegetable has been known to be used in curing numerous ailments. It is also used to cure insomnia, gout, scorpion stings, memory and vision impairment. 2) Efo Yanrin This vegetable is commonly called Wild Lettuce and its botanical name is Lactuca virosa. The leaves of this vegetable plant are eaten fresh as a salad or cooked in soups and sauces. Wild lettuce contains two compounds known as lactucin and lactucopicrin. These two compounds act on the central nervous system. Wild lettuce has the highest concentration of lactucopicrin of all plants. However, dandelion root and chicory root are also good sources of lactucopocrin. Wild lettuce helps in keeping the nervous system healthy. 3) Efo Ebolo This vegetable is commonly known as Yoruba Bologi. It’s scientific name is Crassocephalum crepidioides. Efo Ebolo contains enough fibers and protein. It helps in dealing with constipation or irregular stool. 4) Efo Worowo This happens to be one of the vegetables I worked on for my undergraduate project and I have so much to say about this vegetable. It is botanically called Senecio biafrae. Leaf extract of worowo has been known to be used in stopping bleeding from cuts or injuries among the Yorubas. In Côte d’Ivoire, the pulped leaves are applied to the breasts as a galactagogue. In Congo, worowo is used to treat cough and heart troubles, as a tonic and to relieve rheumatic pain, prurient allergies and localized oedemas. 5) Efo Gbagba or Efo Igbo This vegetable is commonly known as African Egg Plant leaf. Its botanical name is Solanum macrocarpon. The plant is usually cultivated for its leaves, which are a bit bitter. Garden egg leaves serve as blood tonic for people suffering from a shortage of blood or are anemic. One can just wash the leaves in clean cold water, slice and eat it raw. It can be also be prepared as soup. The vegetable serves as detoxifiers to the kidney and it is more effective when eaten raw or converted into juice by boiling for few seconds and then filtering the juice in a container; this juice can be taken 3 times per day or more. The vegetable is also good for pregnant women. This is because it contains a good number of vitamins and minerals that are required for an improved health condition during pregnancy.

As we age, it is important for us to eat well and maintain a healthy lifestyle because there are so many health challenges that have been linked to old age. That’s why it’s so important to keep track of one’s diet and avoid foods that put one at risk of diseases like heart disease, diabetes high blood pressure. All the foods listed here are generally not so good for health but they are worse for older people the more. Read: Older and Thriving So, it’s not just about those above the age of 40. Those that are below this age are meant to watch the consumption of these foods as well. 1) MARGARINE & BUTTER Although, margarine contains some nutrients and is seen as better option for butter, it also contains hydrogenated oil and trans fat. These two things have been associated with high risk of heart disease and other chronic health issues. Eating a lot of butter contribute to weight gain and could play a part in raising levels of LDL cholesterol. 2) FRIED FOODS Fried foods like French fries, chips, etc are not good for the health. The calories in fried foods like French fries do result in weight gain, which can lead to other diseases as well. French fries also contains acrylamide which are carcinogenic substances. Boiling, steaming, roasting, blanching and baking of foods are more healthier options than frying. 3) COOKIES Cookies are mostly eaten alone or dipped in milk. However, cookies contain lots of sugar that has effects on health. 4) FLAVOURED YOGHURTS Most times, flavoured yoghurt has more sugar than cakes. Similarly, other flavored health foods like milk, oatmeal, coconut water and smoothies are also laden with sugar. 5) MUFFINS & CUPCAKES Too much of the sugar could literally make one age. However, home-baked muffins and cupcakes can be made with stevia or honey stuffed with veggies instead of sugar. Read: 5 Best substitutes for sugar 6) CARBONATED & SODA DRINKS Carbonated drinks have high level of sugar. And when sugar consumed in large amounts, it can drive insulin resistance and is also associated with various serious conditions, including type 2 diabetes and heart diseases. They are also highly filled with fructose and caffeine. The high fructose corn syrup in soda drinks are also stored as fat in the liver. The best substitute for carbonated and soda drinks is water. 7) DOUGHNUTS Doughnuts contain plenty of sugar and refined flour which are extremely high in calories. 8) VEGETABLE OILS Vegetable Oils which includes soybean oil, rapseed oil, grapeseed oil and numerous others are highly processed and have high levels of essential omega-6 polyunsaturated fats. Although omega-6 fatty acids is considered good for the heart but consuming too much of it can cause a negative imbalance with omega-3 fatty acids. Alternatives oils like coconut oil, avocado oil and olive oil. 10) SPORTS DRINK Sports drinks were designed with athletes in mind. These drinks contain electrolytes (salts) and sugar, which used by athletes in many cases. Sport drinks are often considered as better option than sugary soft drinks but there really is no difference between them. It’s just that the sugar content is sometimes slightly lower. 11) CANNED FOODS AND SOUPS Many canned foods and soups pack are usually packed with high sodium as well as additives such as MSG (Monosodium glutamate) and are also preserved with chemicals not so good for the health. A healthier alternative is to prepare one’s meal or soup at home. Never heard about MSG in Maggi? Click here to read. 12) PROCESSED & RED MEATS Processed meats include cold cuts, hot dogs, bacon, and sausage. They are usually high in fat, low in protein, and often packed with nitrites and nitrates, which help to preserve food at room temperature. Red meats are also linked with high cholesterol and cardiovascular disease. High consumption of red meat in particular can lead to a high production of uric acid , which causes gout (a metabolic disease marked by a painful inflammation). Why you need to stop consuming too much of red meat 13) WHITE BREAD Most commercial breads are unhealthy if eaten in large amounts, as they’re made from refined flour. The body converts flour into glucose and glucose can easily be stores as fat. Flour is also low in fiber and essential nutrients and may lead to rapid spikes in blood sugar. 14) FRUIT JUICE Fruit juice is often assumed to be healthy. While juice contains some antioxidants and vitamin C, it also packs high amounts of liquid sugar. The more concentrated sugar and calories in fruit juice can lead to obesity and inappropriate weight gain. 15) CEREALS Cereals such as wheat, oats, rice, and corn are full of starch. Although they are popularly eaten among children but not so good to be consumed by older people. The major side effect of most break cereals is their high added sugar content