September 2019 www.enllightenmentmag.blogspot.com
1
Special Spot. Enlightenment magazine is part of the enlightenment project. Nutrition is a useful tool in preventive medicine and from evidence based experience, proper dietary Lifestyle can prevent some chronic diseases. I believe information dissemination is poor when it comes to nutrition info. Having access to correct nutrition information especially from expert in nutrition and dietetics will go a long way in creating Awareness that will improve people dietary lifestyle. Enlightenment project came in to contribute quota in disseminating genuine dietary lifestyle and encouraging people especially it readers to adopt healthy dietary lifestyle. Enlightenment project incorporate magazine publication into her project. You will enjoy the time you will spend in flipping the pages of this magazine. It’s an achievement you are reading this. Thanks Olayemi Michael Enlightenment Project.
2
enlightenmentmag September 2019
Olayemi Michael Omoyayi Asiat Contributor Popoola Faramoluwa Chief Editor Ogunlami Titilayo Akanbi Victoria Omolabi Elizabeth Editors
CONTENTS
4
6
Features
Department
4 Probiotics and Health
2 Special Spot
6 Cover Article: Peanut mind blowing gift of nature
4 you need to know
10 Three fruits to try this month
14 News: latest advances 18 El Ezio
September 2019 www.enllightenmentmag.blogspot.com
3
You need to know
What are Probiotics
The gut microbial flora as an important effect on the gut health, it is well known that microorganisms maybe beneficial and pathogenic. According to Wardlaw’s Perspective in Nutrition, probiotics are live microorganisms that, when consumed in sufficient amounts, colonize the large intestine and provide health benefits. They are live microorganism, which when administered in adequate amounts provide a health benefit to the host..
Dietary Sources
Probiotics are found in fermented food like yogurt, kefir (a type of fermented milk), meso (fermented soybean paste) or as nutrition supplement in capsule and powder.
Health Benefit
It was thought to prevent diarrhea and food allergies, treating diarrhea, irri4 enlightenmentmag September 2019
table bowel syndrome and inflammatory bowel disease. Though research supporting most of these claims is lacking but in recent times knowledge of their effectiveness in treating and preventing gastrointestinal disorders has expanded tremendously. Currently, the best evidence is that probiotics can help prevent and treat diarrhea caused by microbial pathogens, antibiotic associated diarrhea, and traveler’s diarrhea that afflicts many individuals visiting less developed nations.
Conclusion
Probiotics will be a choice we will never regret if we can add it to our daily food intake. A register dietitian nutritionist can help us with planning because when recommending a probiotic, practitioners always ensure that a specific microbial species has been shown in properly controlled studies to provide benefit to health. Olayemi Michael is a final year student of nutrition and dietetics in federal university of agriculture Abeokuta. Send your questions to olayemimg@ gmail.com
September 2019 www.enllightenmentmag.blogspot.com
5
PEANUT:A Mind Blow
any time I set my eye on peanut, I’m seeing something
Peanut Peanuts are one of the most popular nut in the world, it can also be call groundnut, earthnut, gooper, runner peanut, Spanish peanut, Mani. peanut is a seed of the subterranean fruit of the peanut pant (Arachis hypogea), an annual herbaceous plant of the botanical Leguminosae measuring 30 to 40 cm in height. The botanical definition of a “nut” is a fruit whose ovary wall becomes hard at maturity. Using this criterion, the peanut is not a typical nut. However, for culinary purposes and in common English language usage, peanuts are usually referred to as nuts.
Preparation and use Roasted: it is usually okay to roast peanuts 5 to 10 minutes if they have been shelled and 14 to 20 minutes if they are not. Fried in Oil: peanuts can be fried and it was observed that fried peanuts are always tasty. Peanut Butter: this is blending peanut to a homogeneous paste. Peanut flour: in some countries it is mixed with wheat flour to produce highly nutritious bread and other baked goods. 6
enlightenmentmag September 2019
It is certain that peanut is one of the most nutrient dense food available. Crushed peanut may be use to make peanut candies known as kuli kuli is western part of Nigeria.
wing Gift of Nature
g else, a mind blowing gift of nature that is nutrient dense
Nutrient Composition Peanuts are good source of protein, carbohydrate, healthful fat, fiber,potassium, phosphorus, magnesium, b vitamins, folate , vitamin E , niacin. According to United State Department of Agriculture (USDA), 100g of peanut will give 567 kcal of energy. Peanut offer great benefit especially to heart health Peanut contain no cholesterol. In Nigeria, peanut oil could be extracted and use for cooking which is very healthy.
September 2019 www.enllightenmentmag.blogspot.com
7
Peanut Composition per 100g of raw edible portion
Water Energy Protein Total lipid Carbohydrate Fiber, total dietary Sugar Calcium Iron Magnesium Potassium Sodium Zinc Thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin E Saturated fatty acid Monounsaturated fatty acid Polyunsaturated fatty acid
8
6.0g 567kcal 25.8g 49.2g 16.13g 8.5g 4.72g 92mg 4.58mg 168mg 705mg 18mg 3.27mg 0.64mg 0.13mg 12mg 0.34mg 240ug 8.33mg 6.3g 24.4g 15.6g
enlightenmentmag September 2019
Important Benefits According to an article review by Katherine Marengo LDN,RD, peanut has three main health which include :supporting heart health, maintaining a healthy weight and managing blood sugar.
Supporting heart health
Peanut has less saturated fat and most of it fat are monounsaturated fatty acid and poly unsaturated fatty acid which made it more heart friendly. In study carried out in 2014, shows that 46g of peanut per day may improve heart health in people with diabetes.
Maintaining Healthy weight
A large scale study found that eating peanuts and other nuts may reduce the risk of obesity. Owning to it�s healthful fat, protein, fiber and carbohydrate composition, it can be a good snack and taking it in moderation may help maintain healthy weight.
Managing blood sugar
Peanut has low glycemic index, meaning they don’t cause big elevation in blood sugar level. It has a GI score of 23, nutritionist/dietitian see a GI score of less than or equal to 55 as low and this made it fit to be a snack of choice when managing blood sugar. A particular research suggest that eating peanut may help women with obesity and type 2 diabetes risk to manage their blood sugar level.
September 2019 www.enllightenmentmag.blogspot.com
9
Three Fruits to Nutrient Composition
Banana : very rich in potassium Banana is one of the most consumed fruit in the world. A banana can be eaten anywhere without the need for a napkin or a knife. It even comes wrapped in its own natural hygienic “packaging�, its peel that protects it from contamination. But more than anything, the banana is one of the most nutritious and medicinal fruits that exist. Banana standout for their vitamin B6 content. About three medium sized bananas provide the recommended dietary allowance of this vitamin for an adult male. Banana are also quite rich in minerals, prominent among which are potassium, magnesium and iron. In potassium content, only avocado and date surpass it. 10
enlightenmentmag September 2019
Nutrient per 100g Energy 92kcal Carbohy21g drate Protein 1.03g Fiber 2.4g Vitamin A 8.00 ug Vitamin B1 0.0045mg Vitamin B2 0.1mg Niacin 0.74 Vitamin B6 0.578 mg Folate 19.1 ug Vitamin B12 Vitamin C 9.1mg Vitamin E 0.27mg Calcium 6.00mg Phosphorus 20.0mg Magnesium 29.0mg Iron 0.310mg Potassium 396mg Zinc 0.160mg Total fat 0.480g Saturated fat 0.185g Cholesterol Sodium 1.00mg
o try this month Nutrient Composition Nutrient per 100g Energy 47kcal Carbohy9.35g drate Protein 0.9g Fiber 2.4g Vitamin A 21.0 ug Vitamin B1 0.087mg Vitamin B2 0.04mg Niacin 0.43 Vitamin B6 0.06 mg Folate 30.3 ug Vitamin B12 Vitamin C 53.2mg Vitamin E 0.24mg Calcium 40.00mg Phosphorus 14.0mg Magnesium 10.0mg Iron 0.10mg Potassium 181 mg Zinc 0.070mg Total fat 0.120 g Saturated fat 0.015g Cholesterol Sodium -
Orange : Much more than vitamin C According to Professor Step, a distinguished German scientist who was world known for his studies on vitamins once said it is completely absurd that in this region Vitamin C supplements should be recommended by physicians. A natural orange is superior to any pharmaceutical preparation as a source of Vitamin C Today it is known that in addition to vitamin C, oranges contain about 170 phytochemccals that potentiate and complement the action of this vitamin in the body. All of these, together with sense of well- being, even pleasure, that one gains from eating an orange cause its health effect to be more greater.
September 2019 www.enllightenmentmag.blogspot.com
11
Nutrient Composition Nutrient per 100g
Apple: queen of fruits Aside from the 12.6% carbohydrates in the from of sugars, no other nutrient stands out in the apples composition. The sugars are primarily fructose and lower proportion of glucose and saccharose. It contains very small amounts of protein and fat. It contains pectin, pectin is an insoluble fiber which retains water and various waste products in the intestine, acting as an intestinal broom that facilitates the elimination of toxins with feces. The apple is one of the fruits rich in tannis,which are astringent and anti-inflammatory. Among its vitamin are Vitamin C and E and its minerals include potassium and iron, although in limited amounts. Together, its nutrients provide 59 calories per 100 grams.
12
enlightenmentmag September 2019
Energy Carbohydrate Protein Fiber Vitamin A Vitamin B1 Vitamin B2 Niacin Vitamin B6 Folate Vitamin B12 Vitamin C Vitamin E Calcium Phosphorus Magnesium Iron Potassium Zinc Total fat Saturated fat Cholesterol Sodium
59kcal 12.6g 0.1g 2.7g 5 0ug 0.017mg 0.014mg 0.11mg 0.048 mg 2.8 ug 5.7 mg 0.3mg 7.00mg 7.0mg 5.0mg 0.18mg 115 mg 0.040mg 0.360 g 0.058 g 1.5 mg
September 2019 www.enllightenmentmag.blogspot.com
13
Latest advances in nutrition.
Definition of Terms of proteins Microbiomics is a relatively new discipline that recognizes the importance of the microbial ecology (the microbiome) of the digestive tract and other body cavities, such as the mouth and vagina. pharmacogenomics : which involves using genomics to analyze the genetic variations in the genes that direct the synthesis of the drugmetabolizing enzymes and using this information to predict a patient’s response to a drug Deoxyribonucleic acid (DNA) : is the genetic material of all living orga isms. In higher organisms the DNA is housed within the nucleus of cells. Transcriptome : complete set of RNA transcribed from a particular genome. Genomics : is the study of genomes, their composition, organization, and function. Proteomics : focuses on identifying the protein encoded within each gene in an organism’s genome and on determining its function Metabolomics is concerned with identifying metabolites that are produced in all aspects of metabolism, typically as a result of the action 14
enlightenmentmag September 2019
Proteome : protein complement in a cell, tissue, biological fluid. Epigenomics : the study of the complete set of epigenetic modifications in a cell or in a tissue at a given time.
.........NUTRIGENOMICS
WHAT IS NUTRIGENOMICS Nutritional genomics focuses on dietand lifestyle-related disorders that result from the interaction between the genome and environmental factors, such as nutrients and other bioactives in food, toxins and other xenobiotics (new-to-nature molecules), physical activity, sleep, and stress. Nutritional genomics is conceptually similar to pharmacogenomics in that, like drugs, food requires enzymatic processing into nutrients before absorption and circulation in the body’s tissues and cells. Changes in the genes that encode the proteins involved can lead to changes in nutrient availability at the cellular level. This emerging field incorporates the various “omic” disciplines in multiple ways, such as identifying an individual’s genetic susceptibilities by virtue of the gene variants in his or her genome (genomics), analyzing the influence of these variants on the expression of the proteins encoded by the gene variants and the functioning of the expressed proteins (proteomics), and detecting the metabolites produced and their concentration (metabolomics). Nutrigenetics is concerned with how an individual’s set of genetic variations affects function. For example, an often-cited illustration of nutrigenetics involves the 5,10-methylenetetrahydrofolate reductase (MTHFR) gene. Human beings have two copies of this gene. Mutations (changes to the DNA)
in this gene can result in a substantial decrease in enzymatic activity, which is responsible for converting dietary folate or folic acid into 5-methyl folate, the active form. Individuals with such a mutation in both copies of the MTHFR gene require the active form of folate for optimal health. Nutrigenomics, in contrast, Is the study of the interaction of genes and environmental factors that result in a change in gene expression. In the MTHFR example, mutation in even a single nucleotide within the region of the gene that controls gene expression could result in insufficient reductase enzyme production, which essentially mimics The outcome of having two copies of an altered MTHFR gene. This individual also would need the activated form of folate for optimal health. In addition, the frequency of particular genetic variations differs among populations. For example, the frequency of occurrence of the most common MTHFR gene variant is low in African Americans, moderate in Caucasians, and relatively High in Hispanics. Clinicians alert to this type of information are particularly diligent about assessing folate status of preconception Hispanic females to forestall complications such as miscarriages and neural tube defects. Source : Krause Food and Nutrition
September 2019 www.enllightenmentmag.blogspot.com
15
ADVENTURE Ezio must rest or so he said, so Elena and Doxa thought it best to leave the room to him. Or at least Elena did…
Elena; Yet, I’m the bully.
Doxa: (sobering up a bit) which is something that should be discussed at every table, I think women pretend to Scene 2 be fragile so they can secretly bully us Elena is dragging Doxa out of the door men quietly, as quietly as she can with Doxa Elena: First off, ‘us men’? You are cerbeing almost twice as her size. She clamps down on the small of this wrists tainly still a boy and where did you find and pulls him towards the door with all women pretending to be fragile in fact her might, Ezio, now retired to his pod I think while we are generally stronger seems oblivious to all of this. She finally than we look, we also tend to prove gets him outside the room and shuts the stronger than we really are. door Doxa; I’m not going into that with you, you’re gonna whoop my ass, so I’m Doxa: (in mock exasperation) Why is going to pretend I didn’t hear that jab at it you’re always bullying me? You’re my masculinity and talk about what’s either pushing me to do something or really important. Why are we not in that stopping me from doing something room trying to find out as much as we can about that dude before he wakes up. Elena: That’s because you always do stupid things and as your good friendscratch that- as your friend I’m obligat- Elena; Why don’t we go grab some food, I have not eaten all day and If I ed to save you from yourself don’t eat soon I might not belong to any Doxa: (laughing so hard he had to bend planet Doxa; (rolls his eyes) do you have to over) you… (more laughter)… me. exaggerate everything Lena? A simple You, save me, says the girl who calls I’m hungry would have been just fine, me at 2am because there’s a rat in her why bring death into this roof. Elena: Who said anything about death, 16
enlightenmentmag September 2019
ES OF EL EZIO I’ve told you I’m not gonna die, I’m simply going to cease to exist, just like that Doxa: yeah right, out of all the thousands of sane people in this school, I had to make the crazy girl my friend Elena: Haha, nice try I made YOU my friend. Doxa: Because no one else would take you, you’re high maintenance, which is why lunch is on you and as soon as we’re back we try to find out what we can about that pod in my room
come to us. It is more believable that it’s about the state of health; you know I’m crazy about that Elena: Or he’s saying that exactly cause you’re crazy about it Doxa: What might he REALLY want with me, my connections to aso rock? And why are we assuming he wants me, you were in my room when he appeared, he could have been tracking you and … (Elena breaks into a run ) Hey!.. Where?.. What… Why? Why are you running? (Runs after her) Wait for me! Elena: (stops abruptly at Doxa’s door, muttering to herself) I know he’s sleepScene 3 ing and I shouldn’t go in but why do I feel this sudden urge to go in A very full Doxa and jittery Elena are Doxa: (bending over, with his hands seen leaving the cafetria and heading towards their dormitory, Doxa has his on his knees to catch his breath) Woah. Where. Did. You. learn. to. run. that. arms around Elena casually and they would have seemed to any passerby to fast be discussing the most random thing in Elena: shhh (puts a finger to her lips) the world. Nothing related to what they we don't wanna wake him Doxa: You have officially gone crazy, are actually discussing he's in a pod inside, we're outside Doxa; you’re wrong, I just know it, this Elena: Yeah about that, we're going in Doxa: And now she wants to go in. guy really must have answers He's still asleep we've barely been Elena: Or his people want to colonize gone. Don't tell me you have a crush on earth him already.. Doxa: I really doubt colonize is the (Ezio opens the doors cutting him off word. Plus if that’s his mission why September 2019 www.enllightenmentmag.blogspot.com 17
mid-word, startling doxa. Elena seems unfazed, crosses her arms and watches quietly. Ezio: You guys coming in or what ? Doxa: Hey you gotta stop doing that bro, Can't you just like appear normally. Ezio: Sorry, didn't mean to upset you. Although I should be the one upset you guys didn't think to buy me food Doxa: How are we supposed to know you don't just inhale carbon Ezio: Haha, and he's funny. My planet is in many ways similar to earth Elena: You did say you were jetlagged, or is it podlagged, we couldn't have known you'd be awake Ezio: Fair point Doxa: How's that a fair point and.... forget it. Why are you even awake anyway Ezio: Time works differently on my planet. Earth runs very fast. It's been 12hrs already Elena: So you're saying your 1 year here is 6 months on.your planet... Ezio: pretty much Doxa: Well guess who'd be Looking older than his mates when he gets back Ezio: You don't like me already ? Doxa: (Hesitates) I'm not sure yet, but I'm interested in what you have to say Ezio: About that, where do I start... To be continued
18
enlightenmentmag September 2019
September 2019 www.enllightenmentmag.blogspot.com
19
Towards Healthy Dietary Lifestyle. For Ads Space Contact Olayemi Michael: +2348103428139 olayemimg@gmail.com
20
enlightenmentmag September 2019