Description
Lagos Spinach (Efo Shoko) – Celosia Argentea
Lagos Spinach, or Efo Shoko (sometimes called Nigerian Spinach), is a eaten in soups, stews, and side dishes in parts of Nigeria, Benin, Congo, and Cameroon, as well as in Indonesia and India. It’s taste and texture is similar to regular retail spinach sold in grocery stores. However, some say it has a slightly less bitter taste and more earthy/nutty tone to the palate.
What sets Lagos Spinach spinach widely apart from regular spinach is its superior nutritional content. Nutritionally, Lagos Spinach is an excellent source of Vitamin A (2.8 mg), Vitamin C (56 mg), and Vitamin K (110 mcg), as well as Calcium (56 mg), Iron (13.5 mg), and Fiber (3.5 g). Its nutrient-dense profile supports eye health, boosts the immune system, and promotes overall well-being. The plant is also rich in antioxidants that protect red and white blood cells from oxidative damage. And traditional use and studies highlight mild anti-inflammatory and diuretic properties addressing high blood pressure, kidney and liver disease, and glaucoma.
Studies have also presented Lagos Spinach as a vegetable with high potential to combat nutrient deficiency and its cultivation is highly recommended to address food and nutrient insecurity. Additionally, oxalates contributing to interference of nutrient absorption were found to be negligible compared to other leafy vegetables.
Nutritional Content Comparison (per 100g serving): Lagos Spinach vs. Regular Spinach, Beefsteak, Whole Milk, and Pumpkin Seeds
Lagos Spinach (Overall superior nutritional content in Iron, Calcium, Vitamin K, and Vitamin C)
- Iron – 13.5 mg
- Calcium – 188 mg
- Magnesium – 122 mg
- Vitamin A – 2.8mg
- Vitamin C – 56 mg
- Vitamin K – 110 mcg
Regular Spinach
- Iron – 2.7 mg
- Calcium – 99 mg
- Magnesium – 79 mg
- Vitamin A – 469 mcg
- Vitamin C – 28.1 mg
- Vitamin K – 483 mcg
Beefsteak
- Iron – 2.6 mg
- Calcium – 5 mg
- Magnesium – 25 mg
- Vitamin A – 11.5 mcg
- Vitamin C – 13.5 mg
- Vitamin K – 1.5 mcg
Whole Milk
- Iron – 0.7 mg
- Calcium – 120 mg
- Magnesium – 11 mg
- Vitamin A – 46 mcg
- Vitamin C – 2 mg
- Vitamin K – 38.1 mcg
Pumpkin Seeds
- Iron – 8.8 mg
- Calcium – 35 mg
- Magnesium – 592 mg
- Vitamin A – 3 mcg
- Vitamin C – 1.9 mg
- Vitamin K – 51.4 mcg
The following are some uses for Lagos spinach:
Lagos Spinach (dried)
- Herbal Teas
- Smoothies and Shakes
Lagos Spinach (fresh)
- Curries, Stews, and Soups
- Stir Fry
- Salad
- Side Dishes
- Dips
- Pizza Topping
- Wraps
Lagos Spinach (boiled to release nutrients into water)
- Cakes, Pies, and Puddings
- Cookies
- Toppings
- Glazes, Syrups, and Marinades
- Salad Dressings
- Herbal Teas, Juices, and Smoothies
- Cocktails