>> Moringa (Drum Stick) nutrition facts Moringa oleifera, known popularly as drumstick tree, is an herbaceous plant grown for its nutritious greens, flowers, and mineral-rich pods. It is a well-recognized member in the Moringaceae family of trees and thought to be originated in the sub-Himalayan ranges of Indian subcontinent. The plant possesses horseradish-like root and, hence, known to the western world as horseradish tree. The seed pods are popular as murnga in Tamil, and malunggay in Philippines. Scientific name: Moringa oleifera. Moringa is a drought tolerant, medium-sized, evergreen tree that prefers warm, frost-free climates to flourish. Its tender leaves and twigs can be harvested from a well-established, 1.5 to 2 meters height plant. Taller plants bear cream-white colour small size flowers in clusters throughout the season, which subsequently develop to long slender dark-green colour, three-sided, edible seedpods with tapering ends. Each pod measures about 6-18 inches in length, with constrictions at the seed nodes giving them a typical drumstick appearance. Inside, each pod features fleshy pulp and round pea-sized seeds encased in a wing-shaped coat (hull). Health benefits of moringa Moringa plant possesses unique nutritional qualities that hold promise to millions of impoverished communities around the world those lacks in many nutritional supplements such as protein, minerals, and vitamins. leaves are an excellent source of protein that can be rarely found in any other herbs and green leafy vegetables. 100 g of fresh raw leaves provide 9.8 g of protein or about 17.5% of daily-required levels. Dry, powdered leaves indeed are a much-concentrated source of many quality amino acids. Fresh pods and seeds are a good source of oleic acid, a health-benefiting monounsaturated fat. Moringa as high-quality oilseed crop can be grown alternatively to improve nutrition levels of populations in many drought-prone regions of Africa and Asia. Fresh leaves and growing tips of moringa are the richest source of vitamin A. 100 g of fresh leaves 7564 IU or 252% of daily-required levels. Vitamin A is one of the fat-soluble anti-oxidant offering several benefits, including mucus membrane repair, maintenance of skin integrity, vision, and immunity. Fresh moringa pods and leaves are excellent sources of vitamin-C. 100 g of pods contain 145 µg or 235% of daily-required levels of vitamin C. 100 g of greens provide 51.7 µg or 86% of daily-recommended intake values of this vitamin. Research studies have shown that consumption of fruits/vegetables rich in vitamin C helps the body develop immunity against infectious agents, and scavenge harmful oxygen-free radicals from the body. The greens as well as pods also contain good amounts of many vital B-complex vitamins such as folates, vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, pantothenic acid, and niacin. Much of these vitamin functions as co-enzymes in carbohydrate, protein, and fat metabolism. Furthermore, its leaves are one of the fine sources of minerals like calcium, iron, copper, manganese, zinc, selenium, and magnesium. Iron alleviates anemia. Calcium is required for bone strengthening. Zinc plays a vital role in hair-growth, spermatogenesis, and skin health. See the table below for in depth analysis of nutrients: Moringa (drumstick) pods and leaves, raw, Nutritive value per 100 g. Percentages of daily-recommended values are marked in brackets. (Source: USDA National Nutrient data base) Principle Nutrient value-Pods Nutrient valueLeaves Eyes Officialnergy 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 µg (11%) 40 µg (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 µg (15%) 0.9 µg (1.5%) Zinc 0.45 mg (4%) 0.60 mg (5%) Selection and storage Fresh moringa pods and greens are readily available in the markets all around the season in the tropical and sub-tropical countries of South-East Asia, Philippines, Middle-Eastern, Africa, Caribbean, and in some Central American region. In the USA, The tree grows easily in the Southern states; however, only few owners grow them in their backyard. Its consumption in the USA is mainly driven by several thousand expatriated communities of Asian and African background, who prefer the M.oleifera plant parts in their diet. Fresh leaves, pods, seed-kernels as well as dry powder, canned, etc. can be found in some specialized stores. At their nativity, moringa leaves are one of the inexpensive greens available in the markets. However, fresh pods and seeds command good price even in the native Asian and African markets. While buying fresh pods look for just tender, uniform, evenly filled, green colour pods. Avoid dry, shrivelled, bent, twisted, or broken pods. Do not buy over-mature big size pods as they feature tougher skin, bitter pulp and hard seeds and thus unappetizing. At home, greens should be stored as in other greens. Pods can keep well for 1-2 days at room temperature, however, should be kept in the refrigerator for extended shelf life. Dried moringa leaf powder and capsules are also sold in the stores for their advocated health-benefits across Europe and North Americas. Preparation and serving methods Fresh greens and tender seed pods are used extensively in the cooking in Asia, Africa and Caribbean cuisine. Only tender growing tips and young leaves are generally used as greens in the cooking. However, mature leaves are dried, powdered and can be stored for longer periods to be used in the recipes. Clean and wash the greens in cold water as you do in case of other greens like spinach. To prepare fresh pods, clean them in cold water and mop dry using an absorbent paper towel. Trim the ends. Cut the pod at one to two inches intervals and use in soups, curries, etc. Clean the leaves as you do for other greens like fenugreek, purslane, spinach, etc. Sift the leaves from the twig and discard the stem. Chop the leaves if you wish, otherwise, its whole leaves can be used in the recipes. Here are some serving tips: • Moringa pods and greens are used regularly in many Asian traditions. In the Philippines (malunggay), where they marketed all around the season, its leaves are used liberally in soups, stews with fish, prawns, and poultry. • In traditional Senegalese recipe, moringa greens are used to prepare sauce called Mboum. Fresh leaves are sautéed with onion, peanut butter, vegetable oil, smoked/dried fish, and seasoned with salt and pepper to taste. • In India and Pakistan, tender moringa pods known as sahajan, are used in sahajan ki sabzi. • In South Indian states, both pods (murunga in Tamil) and greens are used in curries (sambar), soups, and stews. • In Philippines, fresh leaves are cooked in coconut milk to prepare ginattang malunggay. • Dry and powdered moringa leaves can be added to diet in order to improve the nutritional quality in Africa and Asia. Bread, muffins, pastry, rolls, cakes can be prepared with mixing M.oleifera powder with wheat, maize, and rice flours. Safety profile Although moringa plant parts confer many health-benefiting qualities, it is best used as a vegetable and not as medicine. Some traditional medicines and pharmaceuticals broadcast various healing properties of M.oleifera, which are yet to be approved by scientific and research medical fraternity around the world. Moringa root contains alkaloid spirochin, which is a potential neuro-paralytic toxin. Its leaves when eaten in large quantities may cause stomach upset, gaseous distension and loose-stools due to their laxative properties. (Medical disclaimer). ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Posted on: Tue, 01 Apr 2014 00:59:32 +0000