The "Miracle" Moringa Tree
A native to Asia and Africa, the moringa tree is characterized by small oval-shaped leaves and tiny white flowers. It is also known as the Horse Raddish tree, Drumstick tree or the Miracle tree. Despite its tall and lanky appearance, this tree is power packed with nutrients, which make it a good medicine as well as a dietary addition. This tree grows well in tropical and semi-arid regions on sandy or loamy soil.
The Nutrients
All edible parts of this tropical tree are rich in vitamins, minerals and other nutrients. It contains high levels of antioxidants, proteins, vitamins and enzymes. Moringa also has many minerals, including iron, calcium, sodium, zinc, sulfur, manganese, potassium and more. The other essential nutrients present in this leafy vegetable are chlorophyll, omega oils, plant sterols, cytokinins and carotenoids. Plus, it has 10 amino acids as well as 8 essential amino acids. Here’s a snapshot of its nutritional values:
Principle
| Nutrient value-Pods
| Nutrient value-Leaves
|
|---|---|---|
Energy
| 37 Kcal (2%)
| 64 Kcal (3%)
|
Carbohydrates
| 8.53 g (6.5%)
| 8.28% (6%)
|
Protein
| 2.10 g (4%)
| 9.40 g (17%)
|
Total Fat
| 0.20 g (1%)
| 1.40% (7%)
|
Cholesterol
| 0 mg (0%)
| 0 mg (0%)
|
Dietary Fiber
| 3.2 g (8%)
| 2.0 g (5%)
|
Vitamins
| ||
Folates
| 44 g (11%)
| 40 g (10%)
|
Niacin
| 0.680 mg (4%)
| 2.220 mg (14%)
|
Pyridoxine
| 0.120 mg (9%)
| 1.200 mg (92%)
|
Riboflavin
| 0.074 mg (6%)
| 0.660 mg (51%)
|
Thiamin
| 0.053 mg (4.5%)
| 0.257 mg (21.5%)
|
Vitamin A
| 74 IU (2.5%)
| 7564 IU (252%)
|
Vitamin C
| 141mg (235%)
| 51.7 mg (86%)
|
Electrolytes
| ||
Sodium
| 42 mg (3%)
| 9 mg (0.5%)
|
Potassium
| 461 mg (10%)
| 337 mg (7%)
|
Minerals
| ||
Calcium
| 30 mg (3%)
| 185 mg (18.5%)
|
Iron
| 0.36 mg (4.5%)
| 4.00 mg (50%)
|
Magnesium
| 45 mg (11%)
| 147 mg (37%)
|
Phosphorus
| 50 mg (9%)
| 112 mg (20%)
|
Selenium
| 8.2 g (15%)
| 0.9 g (1.5%)
|
Zinc
| 0.45 mg (4%)
| 0.60 mg (5%)
|
Nutritional Values of Moringa
Source: USDA National Nutrient data base (Nutritive value per 100 g.)
The Benefits
Moringa leaves and pods have been used in traditional cooking methods for a long time. In fact, in some regions, it’s a dietary staple. Moringa has been used as a medicine in some indigenous medical practices. It is believed that moringa can help in the treatment of nearly 300 diseases. Here’s a small list of its benefits:
- Strengthens the body’s immune system
- Boosts body’s metabolism
- Improves blood circulation
- Supports anti-inflammatory activities in the body
- Vitamin A enhances eye and skin health
- Vitamin D and calcium helps improve bone and joint health
- Potassium helps in brain development
- Helps maintain blood sugar levels
- Helps reduce bad cholesterol levels
- Aids in digestion
- Acts as an antioxidant
The Other Uses
Moringa is not only used as food and medicine, but also for other purposes. Its seeds can be used to purify water. It is also used as a fodder for cattle. They can be grown as ornamental trees in gardens or grown in a row to create live fences. Moringa seed cakes make very good fertilizers.
The Recipe
Moringa leaves as well as pods are used to make tasty dishes. Here’s one recipe from India you can try out:
Cook Time
Ingredients
- 1-2 drumsticks, chopped to about 1" long
- 1-2 onions, finely chopped
- 1-2 tomatoes, chopped
- 1/2 tsp mustard seeds
- 2-3 red chilis, sliced
- 2 -3 tbsp cooking oil
- 5-7 curry leaves
- Salt
- Corriander, finely chopped
Instructions
- Heat some oil in a pan, and add mustard seeds
- Once the seeds stop spattering, add curry leaves, onions and chillies, and sauté well
- After the onions turn golden brown, add the chillies, chopped drumsticks and tomatoes
- Sprinkle some turmeric powder and salt, and cover the pan
- Let it cook till the drumstick’s done (Should be around 10 minutes on a low flame)
