AFRICAN SPINACH (EFO-TETE)

African Spinach is dark green leafy vegetables  found in most African countries specifically in the western part of Africa, African Spinach is also known as Efo-tete in Yoruba language, African Spinach is a perennial herb and available in Lagos area market all year round as expected, it is in great abundance during the rainy season,and its botanically name is  “Amaranthus hybridus, Family Amaranthaceae”. Historically, it is said to reach West Africa from Asia and now it is found in all parts of tropical Africa but it is rare in the savannah regions

 

Spinach is known to be one of the healthiest vegetables that should be included in our diet as a staple food.

AFRICAN SPINACH(efo-tete)  contains some vitamins and minerals include potassium, manganese, zinc, magnesium, iron, and calcium and vitamins like folate, niacin, vitamin A, vitamin B6 and vitamin C and traces of thiamine and riboflavine. Spinach is also packed with beta-carotene, lutein, xanthene, and chlorophyllin.

 

AFRICAN SPINACH (EFO TETE) IS GOOD FOR DIGESTION

AFRICAN SPINACH (EFO TETE) IS GOOD FOR FIGHTING DISEASES AND ILLNESS,

AFRICAN SPINACH (EFO TETE)  GOOD FOR EYESIGHT

AFRICAN SPINACH (EFO TETE)  CAN FIGHT GASTRIC ULCERS

AFRICAN SPINACH (EFO TETE)  PROMOTES HEALTHY BONE

AFRICAN SPINACH (EFO TETE) GOOD FOR METABOLISM

AFRICAN SPINACH (EFO TETE) GOOD FOR WEIGHT LOSS

AFRICAN SPINACH (EFO TETE)  CAN PREVENT ANAEMIA

AFRICAN SPINACH (EFO TETE) GOOD FOR SKIN

AFRICAN SPINACH (EFO TETE)  CAN PREVENT CANCER

AFRICAN SPINACH (EFO TETE)  RELAXES THE BODY

 

African Spinach reduces the chances of stroke, heart diseases and osteoporosis.

African Spinach boost blood flow helping to protect against age-related sexual issues.

African Spinach is rich in dietary fibre, though fibre is good for healthy digestion too much of it can lead to stomach disorders like bloating, gas formation in the abdomen and constipation when eaten in excess.

 

 

Health Benefits of African Spinach (Efo-tete)

 

  1. African Spinach (Efo tete) Improves Digestion

You may want to take good advantage of efo tete because it rich in  fibre and water content, and also calories free. Study also shows that efo tete helps in digestion, which prevent or relieve constipation.

 

  1. African Spinach (Efo tete)  Rich source of Zinc

Efo tete is one the vegetable that is rich zinc which serves as an immune system defensive agent according to medicalnewstoday, zinc is a trace element that is necessary for a healthy immune system, and a lack of zinc can make a person more susceptible to diseases and illness, the presence of zinc in African Spinach (Efo tete) helps to fight against certain diseases causing infections in the immune system.It helps the immune system fight off colds and sore throat and also helps in quick recovery from illness, injury or surgery, therefore always add efo tete to your meal.

 

  1. African Spinach (Efo tete) is good for Eye-sight

Efo tete is also rich in antioxidants such as lutein, xanthene and beta-carotene,according foodinsight.org lutein is antioxidant that belongs to the caretenoid group. Its found in high amount in leafy greens and orange-yellow vegetables, lutein is important for maintaining eye health and reduce the risk of macular degeneration, it also has a protective effect on our skin and cardiovascular system. Regular consumption of African spinach(efo-tete) helps greatly protecting our eyes from the damage caused by sunlight, thereby promoting a healthy eye.

 

  1. African Spinach (Efo tete)   Acts as Anti-Ulcerative

Efo-tete is one of the plant that contains some anti-ulcer properties which helps in preventing the body from gastric ulcers, the presence of  glycoglycerolipids in spinach helps in increasing the strength of the digestive tract lining, thereby preventing unwanted inflammation in the body.

 

  1. African Spinach (Efo tete)  is good for Bone

efo tete contains certain minerals like calcium and magnesium which are very good for bone health, also vtamin K that is responsible for retaining calcium in the bone matrix, the presence of zinc, phosphorus, copper,manganese, magnessium in efo tete helps in bulding strong bone and preventing osteoporosis

 

  1. African Spinach (Efo tete) is good for Digestion

Spinach has the ability to protect the mucous membrane of gastrointestinal tract especially tract which can help prevent gastric ulcer and inflammatory conditions of the bowels

Overall, spinach is an excellent source of protein and fiber and can give your body metabolism a boost. It can also help if you’re trying to lose weight by curbing your cravings.

This probably explains why doctors and nutritionists recommend spinach as a part of a healthy diet.

  1. African Spinach (Efo tete) a good source of Chlorophyll

According to healthline.com, chlorophyll plays an important role in making plant green and healthy. It also has vitamins, antioxidants, and therapeutic properties that may benefit our body. It boost the amount of oxygen in the body, blood cleansing and building, It heal wounds an fight infections

NUTRITIONAL VALUES OF SPINACH

Nutrients

Amount

Energy

24 Kcal

Carbohydrates

3.63 g

Protein

2.86 g

Total fat

0.39 g

Cholesterol

0 mg

Dietary Fiber

2.2 g

Folates

194 µg

Niacin

0.725 mg

Pantothenic acid

0.064 mg

pyridoxine

0.196 mg

Riboflavin

0.188 mg

Thiamin

0.075 mg

Vitamin A

9376 IU

Vitamin C

28.1 mg

Vitamin K

482.9 µg

Vitamin E       

2.01 mg

Sodium

78 mg

Potassium

556 mg

Calcium

97 mg

Copper

0.130 mg

Iron

2.72 mg

Magnesium

80 mg

Manganese

0.896 mg

Zinc

0.55 mg

Lutein-zeaxanthin

12190 µg

Crypto-xanthin-ß

0 µg

Carotene-ß

5625 µg

                                                                                                                                                                                   Excerpt from finelib

 

  1. African Spinach (Efo tete) makes the brain active

Studies also show that Efo-tete contain folate,potassium needed for correcting isues relating to cognitive depreciation and reduce the occurrence of Alzheimer’s disease, regular consumption of Efo-tete makes the brain active.

 

  1. African Spinach(Efo-tete) can help reduce weight

Efo-tete is good for weight loss, daily consumption of spinach could help those who want to loose weight because of its low fat and calories content

  1. African Spinach good for heart

According to sciencenordic, if you want to take care of your heart, you may want to eat more spinach or other greens, but eat it raw, therefore consuming  spinach helps in preventing a heart attack due to its richness in lutein that prevents the thickening of the walls arteries, thereby preventing atherosclerosis that is caused due to hardening of the arteries., lutein is a fat-soluble substance that is found in many green vegetables, such as spinach, kale, broccoli, parsley and peas,lutein is also found in other vegetables,including citrus fruit,but not at the same level as in greenest of the greens, spinach contain nitrite, that helps in preventing the occurrence of heart attack, therefore taking spinach regularly can give one healthy heart

 

  1. African Spinach (Efo tete)  Lowering Blood Pressure

According to medicalnewstoday, Spinach contains high potassium and is recommended for people with high blood pressure, potassium can help reduce the effect of sodium in the body, also the presence of folate in spinach contributes to the reduction of hypertension and relaxes the blood vessels

  1. African Spinach (Efo tete) is good for the Skin

Spinach is rich in vitamin A,C,E and k, which play important role in skin care, vitamin A, which moderate the production of oil in the skin pores and hair follicles to moisturize the skin and hair, vitamin B also aids in protecting the skin from harmful effect of ultraviolet rays that lead to skin cancer, sun damage and premature skin ageing

 

  1. African Spinach (Efo tete) Prevents Cancer

If you are looking for one of the vegetables that fight cancer, then think of African Spinach, it is rich in Flavonoids, according to naturalnews, a newly released study from Harvard Medical School evaluated the association between dietary flaconoids intake and ovarian cancer risk,of all the flavonoid they tested ,apigenin found in spinach as well as parsley, showed the highest correlationSpinach has been found effective in reducing cell division in human stomach and skin cancer cells, it helps in reducing the risk of prostrate cancer and prevents breast cancer

 

African Spinach also have some side effect according to finelib

It is highly bad for the health of the kidney because the presence of excessive uric acid can boost the precipitation of calcium in the kidney, which may result in small to medium-sized kidney stones.

Consuming spinach excessively also can affect the teeth due to the presence of oxalic acid that forms small crystals which do not dissolve in water, and can lead to your teeth turning a bit coarse after consuming it.

Also, people, who are prone to diseases like gouty arthritis, should avoid excessive intake of spinach due to its high in purines that increases the amount of uric acid and can cause the development of serious joint pain, swelling and inflammation.  

Consuming spinach is beneficial to our health but too much of it has its own effects on our health. So you have to very careful while using spinach in your daily diet. You can balance it with other nutritional ingredients to live a healthy life.

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yemi
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yemi

african spinanch is good for the bone