How much moringa is safe to consume a day? Doctor explains

Moringa oleifera, or drumsticks, is integral to South Indian cuisine. From aromatic sambar to spicy fish curry, drumsticks are added to most savoury dishes. Stir-fried moringa leaves are enjoyed with steaming hot rice, while scrambled eggs with fresh moringa flowers is a delicious combination. Almost every part of the moringa tree is edible and is known for its incredible nutritional qualities. Some components in moringa aren’t great for health, but they either disappear or become milder when moringa is cooked well.

Nutritional profile
Moringa leaves and drumsticks are amazing sources of calcium, potassium, zinc, magnesium, iron, copper, nicotinic acid, and vitamins C, D, and E. They also contain organic components like tannins, phytosterols, terpenoids, flavonoids, saponins, anthocyanins, and alkaloids, as well as reducing sugars that can boost immunity.

Moringa has ten times more vitamin C than in oranges, ten times more provitamin, and 15 times more potassium than in bananas. One hundred grams of moringa leaves contain 1000 mg of calcium, while dried moringa leaf powder has 4000 mg. Eight ounces of milk has only 300 – 400 mg of calcium. Moringa leaves are a fabulous storehouse of iron. So, it is better to include moringa leaves in your diet to prevent anaemia than to take iron tablets, which may be uncomfortable for many. One hundred grams of beef contains just two mg of iron, while 100 grams of moringa leaves are loaded with 28 mg of iron. Zinc is an inevitable mineral that is required for the production of male sperm as well as DNA and RNA in the cells. One hundred grams of moringa has 2 – 3 mg of zinc, around ten per cent of the daily requirement.

Ben oil extracted from moringa seeds has behenic acid added to skincare and hair care products. Moringa seeds contain up to 76 per cent polyunsaturated fatty acids, including linolenic, linolic, and oleic acids. Health and nutrition experts recommend ben oil for cooking as it can reduce cholesterol. Moringa flowers contain phytosterols like stigmasterol, sitosterol, and phenol, which increase breastmilk in nursing mothers. Moreover, these flowers can help reduce cholesterol, too.

Why was moringa planted next to wells?
A recent study found that moringa seed extract could be used as a natural coagulant for water treatment. The lectin in moringa seed extract can separate the solid substances in the water by up to 90 per cent. Besides, traditional knowledge states that moringa has excellent antibacterial properties. This is probably why our forefathers planted moringa trees close to the wells that were drinking water sources. Research has proved that extracts of moringa stem and seeds can eliminate insects and mosquitoes.

Various parts of the moringa tree are used to treat more than 300 diseases in traditional medicine practised in India and Africa. Water boiled with moringa root skin is prescribed for dysentery, eye diseases and heart ailments in indigenous medicine.

How moringa fights lifestyle diseases
There are countless studies that provide evidence for moringa leaves’ ability to fight lifestyle diseases like diabetes, cholesterol and high blood pressure. Apigenin, a major component in chemotherapy drugs, is also found in moringa leaves. Besides, moringa leaves also contain allos isothiocyanate, astragalin and isoquercetin components seen in anti–cancer drugs. A protein called MOLP 1 separated from moringa leaves can reduce the blood sugar.

Various food technology labs have developed ways to prepare breads and biscuits using dried moringa leaves and seeds powder. Several studies have also observed that fortifying whole grain flour with dried moringa leaves powder could overcome micronutrient deficiency.

How much moringa a day is ok?
Studies say consuming up to seven grams of dried moringa leaves powder daily is safe without any side effects. So, our regular diet should include moringa leaves that are abundantly grown in our backyards. However, those who take medicines for diabetes, high blood pressure and kidney diseases should consume moringa leaves powder only after consulting a healthcare practitioner.

Moringa leaves could be added in salads, omelettes and even in breakfast dishes. Delicious soup prepared using moringa leaves and drumstick is a nutrient powerhouse. Flavoursome curries could be cooked using drumstick and meat masala as a side dish for rice and chapathi.