September 2019 www.enllightenmentmag.blogspot.com 1
Special Spot. Olayemi Michael
Omoyayi Asiat
Enlightenment magazine is part of the en- Contributor
lightenment project. Nutrition is a useful
tool in preventive medicine and from evi- Popoola Faramoluwa
dence based experience, proper dietary Chief Editor
Lifestyle can prevent some chronic diseas-
es. I believe information dissemination is Ogunlami Titilayo
poor when it comes to nutrition info. Hav- Akanbi Victoria
ing access to correct nutrition information Omolabi Elizabeth
especially from expert in nutrition and di-
etetics will go a long way in creating Editors
Awareness that will improve people dietary
lifestyle. Enlightenment project came in to
contribute quota in disseminating genuine
dietary lifestyle and encouraging people es-
pecially it readers to adopt healthy dietary
lifestyle. Enlightenment project incorpo-
rate 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
CONTENTS
4 6
Features Department
4 Probiotics and Health 2 Special Spot
4 you need to know
6 Cover Article: Peanut 14 News: latest advances
mind blowing gift of nature
18 El Ezio
10 Three fruits to try this
month
September 2019 www.enllightenmentmag.blogspot.com 3
You need to know
table bowel syndrome and inflammatory
bowel disease. Though research support-
ing most of these claims is lacking but in
recent times knowledge of their effective-
ness in treating and preventing gastroin-
testinal disorders has expanded tremen-
dously. Currently, the best evidence is
that probiotics can help prevent and treat
diarrhea caused by microbial pathogens,
antibiotic associated diarrhea, and travel-
er’s diarrhea that afflicts many individu-
als visiting less developed nations.
What are Probiotics
The gut microbial flora as an impor- Conclusion
tant effect on the gut health, it is well Probiotics will be a choice we will never
known that microorganisms maybe regret if we can add it to our daily food
beneficial and pathogenic. According intake. A register dietitian nutritionist
to Wardlaw’s Perspective in Nutrition, can help us with planning because when
probiotics are live microorganisms that, recommending a probiotic, practitioners
when consumed in sufficient amounts, always ensure that a specific micro-
colonize the large intestine and provide bial species has been shown in properly
health benefits. They are live microor- controlled studies to provide benefit to
ganism, which when administered in health.
adequate amounts provide a health ben-
efit to the host.. Olayemi Michael is a final year student
of nutrition and dietetics in federal uni-
Dietary Sources versity of agriculture Abeokuta.
Probiotics are found in fermented food Send your questions to olayemimg@
like yogurt, kefir (a type of fermented gmail.com
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, irri-
4 enlightenmentmag September 2019
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 Legumi-
nosae 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 com-
mon English language usage, peanuts are usu-
ally referred to as nuts.
Preparation and use It is certain that peanut is one
of the most nutrient dense food
Roasted: it is usually okay to roast peanuts available.
5 to 10 minutes if they have been shelled and Crushed peanut may be use to
14 to 20 minutes if they are not. make peanut candies known as
Fried in Oil: peanuts can be fried and it was kuli kuli is western part of Ni-
observed that fried peanuts are always tasty. geria.
Peanut Butter: this is blending peanut to a ho-
mogeneous 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
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 con-
tain no cholesterol. In Nigeria, peanut oil could be extracted and use for cook-
ing which is very healthy.
September 2019 www.enllightenmentmag.blogspot.com 7
Peanut Composition per 100g of raw edible portion
Water 6.0g
Energy 567kcal
Protein 25.8g
Total lipid 49.2g
Carbohydrate 16.13g
Fiber, total dietary 8.5g
Sugar 4.72g
Calcium 92mg
Iron 4.58mg
Magnesium 168mg
Potassium 705mg
Sodium 18mg
Zinc 3.27mg
Thiamin 0.64mg
Riboflavin 0.13mg
Niacin 12mg
Vitamin B6 0.34mg
Folate 240ug
Vitamin E 8.33mg
Saturated fatty acid 6.3g
Monounsaturated fatty 24.4g
acid 15.6g
Polyunsaturated fatty
acid
8 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, maintain-
ing 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 peo-
ple with diabetes.
Maintaining Healthy weight
A large scale study found that eating peanuts and
other nuts may reduce the risk of obesity. Own-
ing to it”s healthful fat, protein, fiber and carbo-
hydrate 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
Nutrient per 100g
Energy 92kcal
Carbohy- 21g
drate 1.03g
Protein
Fiber 2.4g
Vitamin A 8.00 ug
Vitamin B1 0.0045mg
Vitamin B2 0.1mg
Niacin 0.74
Banana : very rich in potassium Vitamin B6 0.578 mg
Banana is one of the most consumed fruit in Folate 19.1 ug
the world. A banana can be eaten anywhere Vitamin B12 -
Vitamin C 9.1mg
without the need for a napkin or a knife. It
even comes wrapped in its own natural hygien- Vitamin E 0.27mg
ic “packaging”, its peel that protects it from Calcium 6.00mg
contamination. But more than anything, the Phosphorus 20.0mg
banana is one of the most nutritious and me- Magnesium 29.0mg
dicinal fruits that exist. Iron 0.310mg
Banana standout for their vitamin B6 content. Potassium 396mg
About three medium sized bananas provide the Zinc 0.160mg
recommended dietary allowance of this vita- Total fat 0.480g
min for an adult male. Saturated fat 0.185g
Banana are also quite rich in minerals, promi- Cholesterol -
nent among which are potassium, magnesium Sodium 1.00mg
and iron. In potassium content, only avocado
and date surpass it.
10 enlightenmentmag September 2019
o try this month
Nutrient Composition Orange : Much more than vitamin
C
Nutrient per 100g
Energy 47kcal According to Professor Step, a distinguished
Carbohy- 9.35g German scientist who was world known for his
studies on vitamins once said it is completely
drate absurd that in this region Vitamin C supple-
Protein 0.9g ments should be recommended by physicians.
Fiber 2.4g A natural orange is superior to any pharmaceu-
Vitamin A 21.0 ug tical preparation as a source of Vitamin C
Vitamin B1 0.087mg Today it is known that in addition to vitamin
C, oranges contain about 170 phytochemccals
Vitamin B2 0.04mg that potentiate and complement the action of
Niacin 0.43 this vitamin in the body. All of these, together
Vitamin B6 0.06 mg with sense of well- being, even pleasure, that
Folate 30.3 ug one gains from eating an orange cause its
Vitamin B12 - health effect to be more greater.
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 -
September 2019 www.enllightenmentmag.blogspot.com 11
Nutrient Composition
Nutrient per 100g
Energy 59kcal
Carbohy- 12.6g
drate 0.1g
Protein
Fiber 2.7g
Vitamin A 5 0ug
Vitamin B1 0.017mg
Vitamin B2 0.014mg
Niacin 0.11mg
Vitamin B6 0.048 mg
Folate 2.8 ug
Apple: queen of fruits Vitamin B12 -
Vitamin C 5.7 mg
Aside from the 12.6% carbohydrates in the Vitamin E 0.3mg
from of sugars, no other nutrient stands out in Calcium 7.00mg
the apples composition. The sugars are primar- Phosphorus 7.0mg
ily fructose and lower proportion of glucose Magnesium 5.0mg
and saccharose. Iron 0.18mg
It contains very small amounts of protein and Potassium 115 mg
fat. It contains pectin, pectin is an insoluble Zinc 0.040mg
fiber which retains water and various waste Total fat 0.360 g
products in the intestine, acting as an intestinal Saturated fat 0.058 g
broom that facilitates the elimination of toxins Cholesterol -
with feces. Sodium 1.5 mg
The apple is one of the fruits rich in
tannis,which are astringent and anti-inflamma-
tory. Among its vitamin are Vitamin C and E
and its minerals include potassium and iron,
although in limited amounts. Together, its nu-
trients provide 59 calories per 100 grams.
12 enlightenmentmag September 2019
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 impor-
tance 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 en-
zymes 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.
Genomics : is the study of genomes, their Transcriptome : complete set of RNA
composition, organization, and function. transcribed from a particular genome.
Proteomics : focuses on identifying the pro- Proteome : protein complement in a
tein encoded within each gene in an organ- cell, tissue, biological fluid.
ism’s genome and on determining
its function Epigenomics : the study of the com-
plete set of epigenetic modifications in
a cell or in a tissue at a given time.
Metabolomics is concerned with identifying .........NUTRIGENOMICS
metabolites that are produced in all aspects of
metabolism, typically as a result of the action
14 enlightenmentmag September 2019
WHAT IS NUTRIGENOMICS
Nutritional genomics focuses on diet- in this gene can result in a substantial
and lifestyle-related disorders that re- decrease in enzymatic activity, which
sult from the interaction between the is responsible for converting dietary
genome and environmental factors, folate or folic acid into 5-methyl folate,
such as nutrients and other bioactives the active form. Individuals with such a
in food, toxins and other xenobiotics mutation in both copies of the MTHFR
(new-to-nature molecules), physical ac- gene require the active form of folate
tivity, sleep, and stress. Nutritional ge- for optimal health.
nomics is conceptually similar to phar- Nutrigenomics, in contrast,
macogenomics in that, like drugs, food Is the study of the interaction of genes
requires enzymatic processing into and environmental factors that result
nutrients before absorption and circu- in a change in gene expression. In the
lation in the body’s tissues and cells. MTHFR example, mutation in even a
Changes in the genes that encode the single nucleotide within the region of
proteins involved can lead to changes the gene that controls gene expression
in nutrient availability at the cellular could result in insufficient reductase
level. This emerging field incorpo- enzyme production, which essentially
rates the various “omic” disciplines mimics
in multiple ways, such as identifying The outcome of having two copies of
an individual’s genetic susceptibilities an altered MTHFR gene. This individ-
by virtue of the gene variants in his or ual also would need the activated form
her genome (genomics), analyzing the of folate for optimal health. In addi-
influence of these variants on the ex- tion, the frequency of particular genetic
pression of the proteins encoded by the variations differs among populations.
gene variants and the functioning of the For example, the frequency of occur-
expressed proteins (proteomics), and rence of the most common MTHFR
detecting the metabolites produced and gene variant is low in African Ameri-
their concentration (metabolomics). cans, moderate in Caucasians, and rela-
Nutrigenetics is concerned with how tively
an individual’s set of genetic varia- High in Hispanics. Clinicians alert to
tions affects function. For example, an this type of information are particularly
often-cited illustration of nutrigenetics diligent about assessing folate status
involves the 5,10-methylenetetrahy- of preconception Hispanic females to
drofolate reductase (MTHFR) gene. forestall complications such as miscar-
Human beings have two copies of this riages and neural tube defects.
gene. Mutations (changes to the DNA) Source : Krause Food and Nutrition
September 2019 www.enllightenmentmag.blogspot.com 15
ADVENTURE
Ezio must rest or so he said, so Elena Elena; Yet, I’m the bully.
and Doxa thought it best to leave the
room to him. Or at least Elena did… Doxa: (sobering up a bit) which is
something that should be discussed at
Scene 2 every table, I think women pretend to
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 cer-
being 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,
Doxa: (in mock exasperation) Why is you’re gonna whoop my ass, so I’m
it you’re always bullying me? You’re going to pretend I didn’t hear that jab at
either pushing me to do something or my masculinity and talk about what’s
stopping me from doing something really important. Why are we not in that
room trying to find out as much as we
Elena: That’s because you always do can about that dude before he wakes up.
stupid things and as your good friend- Elena; Why don’t we go grab some
scratch that- as your friend I’m obligat- 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.
You, save me, says the girl who calls exaggerate everything Lena? A simple
me at 2am because there’s a rat in her I’m hungry would have been just fine,
roof. why bring death into this
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 come to us. It is more believable that
simply going to cease to exist, just like it’s about the state of health; you know
that I’m crazy about that
Doxa: yeah right, out of all the thou- Elena: Or he’s saying that exactly
sands of sane people in this school, I cause you’re crazy about it
had to make the crazy girl my friend Doxa: What might he REALLY want
Elena: Haha, nice try I made YOU my with me, my connections to aso rock?
friend. And why are we assuming he wants
Doxa: Because no one else would take me, you were in my room when he ap-
you, you’re high maintenance, which peared, he could have been tracking
is why lunch is on you and as soon as you and … (Elena breaks into a run )
we’re back we try to find out what we Hey!.. Where?.. What… Why? Why
can about that pod in my room are you running? (Runs after her) Wait
for me!
Elena: (stops abruptly at Doxa’s door,
Scene 3 muttering to herself) I know he’s sleep-
ing and I shouldn’t go in but why do I
A very full Doxa and jittery Elena are feel this sudden urge to go in
seen leaving the cafetria and heading Doxa: (bending over, with his hands
towards their dormitory, Doxa has his on his knees to catch his breath) Woah.
arms around Elena casually and they Where. Did. You. learn. to. run. that.
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
are actually discussing Doxa: You have officially gone crazy,
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
Elena: Or his people want to colonize He's still asleep we've barely been
earth gone. Don't tell me you have a crush on
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.... for-
get 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
[email protected]
20 enlightenmentmag September 2019