Tree of life
Moringa oleifera is a powerhouse where vitamins and minerals are concerned, writes
GROWINGupinanIndianhousehold, I remember the moans and groans at the dining table if the stir-fried leaves of the drumstick tree were served as the vegetable dish of the day.
Murungai keerai (the Tamil name for the leaves of the drumstick tree) is a traditional Indian vegetable but the thick, bitter tasting leaves are hard to consume.
Some people love it though — it’s probably an acquired taste — while others prefer the pods of the drumstick tree which Indians throw liberally into vegetable curries.
Today, this humble back garden plant, which grows widely and easily in Southeast Asia, India and Africa is being hailed as a superfood.
Just what isn’t a superfood these days, you may ask? All our traditional fruit and vegetables such as mangosteen, dragonfruit and coconut have gained fame overseas due to their rich nutritional content.
But moringa oleifera (as the drumstick tree is known botanically) is a powerhouse where vitamins and minerals are concerned.
THE MIRACLE TREE
Gramme for gramme, the leaves are believed to contain four times the calcium of milk, four times the vitamin A of carrots, twice the protein of yogurt, three times the potassium of bananas and seven times the vitamin C of oranges.
The leaves and flowers are also rich in polyphenols, which help the body fight diseases and the plant has been used for centuries in Ayurveda, the ancient Indian art of healing.
It’s called a superfood because the density of nutrients in one single plant is very high as opposed to other food sources, says nutritionist Yap Fui Fong.
While oranges, for example, are high in vitamin C, the fruit may be lacking in other vitamins and minerals but with moringa, although the leaf is very small, it has 92 different nutrients in one single plant, she explains.
It also has 46 different antioxidants and 36 kinds of anti-inflammatory compounds and all the essential amino acids that the body needs.
“It’s very rare for one single plant to contain all these nutrients. Not only does it boast a wide variety of nutrients, it also contains a very high quantity of these nutrients. That’s why it qualifies as a superfood.”
Besides the leaves, the pod and seeds of the tree are also high in Omega 3 oils.
So far, we haven’t found any other plant that has so many nutrients to offer, adds Yap.
The plant has its origins in the southern foothills of the Himalayas, an area that is very dry and may have no rain for months.
It is harsh and in such a climate, few plants can grow but moringa thrives in such an environment.
Yap says if it can survive in such conditions, it means the plant has a very strong survival ability. It can capture a lot of nutrients from the soil for itself.
GREEN SUPPLEMENT
When it comes to consumption, cooking moringa will result in some of the nutrients being lost due to heat but one will still get many benefits of the vegetable, explains Yap.
Most people, however, prefer to consume it in powder form, with the leaves being dried and ground into a powder and usually added to plain water, juices or even smoothies.
Yap says to get the most out of this superfood, one should consume between 1-2 grammes of the powder daily.
And if one is adding it to a drink, make sure the water is plain or lukewarm and not hot so the nutrients are not destroyed.
Most people, she says, add the powder to juices or smoothies made with fresh fruit to mask the bitter taste of the leaves.
For others, moringa capsules containing the powder is a better option.
One can even make fruit popsicles with moringa powder added to it for children to consume.
Yap says traditionally, the plant has been used to heal almost 300 diseases, ranging from mild to life threating conditions.
She adds that research has been done on moringa’s effectiveness in killing cancer cells and also in addressing Alzheimer’s because moringa seeds contain plenty of Omega 3 which is good for brain development, the heart, blood circulation, reducing cholesterol and balancing hormones.
Given its high iron content, moringa is also beneficial for those suffering from anaemia.
NOURISHING COMMUNITIES
Yap says the Global Nutrition Report estimates that one in three people around the world are malnourished.
Moringa, she adds, is a natural solution to address malnourishment in places where food is scarce.
In Africa, for example, it is traditionally given to new mothers and young children so they get vital nutrients the body needs.
Women who consume moringa will be able to increase their supply of breast milk and prevent malnourishment among their babies.
But in the modern world where we are not lacking in food, “modern malnutrition” is a widespread problem.
“Modern malnutrition” happens because we are not eating food with nutritional value. Instead, we consume highly processed food with either very low or no nutritional value.
And that’s why moringa is becoming popular in the developed world too. It’s a whole food and it contains a lot of nutrients which one may not get from one’s normal diet and these days, people are looking to nature for healing and health.
But Yap says there is a difference between moringa that grows in Malaysia and that which thrives in India and Africa.
The best moringa, she explains, comes from India and African countries because these places have climates as harsh as that of the southern foothills of the Himalayas where the plant has its origins.
“Basically, the harsher or worse the climate, the more the plant pushes itself to capture nutrients and thrive and that’s why the best quality moringa comes from these countries. The climate and soil do affect the end result.”