Eat shoots & leaves: Health benefits of moringa aka drumsticks or sahjan and its leaves

For those hammering on a weight loss regimen, the moringa leafy greens are known to rev up the metabolism. (Photo via X)

It is more than just a flying trend of the year. It is a wellness plant. Moringa has always enjoyed its moment in the sun as an immunity-booster and fat-buster. The dip in the temperature brings in the fresh, seasonal moringa leaves that pack in the greater goodness.

Commonly known as “singhi ka patta”, sahjan phali, or drumstick leaves, moringa has swirled its batons through sambars and kadis for years in our grandmother’s and mother’s preparations. The tadka major appears in bobbing greens at your local sabziwallah this month, readily available for eating. Make sure you tuck into the  glorious goodness.

Drumming up the leaves

Says Vedika Premnani, clinical dietitian, Sir HN Reliance Foundation Hospital, Mumbai, “Drumstick leaves are rich in vitamins and minerals and antioxidants. Nutritionally dense, they bring in Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), and Vitamin C (ascorbic acid) apart from minerals such as magnesium, calcium, iron, zinc, potassium, and phosphorus. They contain 18 types of amino acids.”

The green genies come pumped with anti-oxidants, beating away the oxidative stress and fobbing off the impact of free radicals. “By preventing oxidative stress and damage, many potentially dangerous diseases can be prevented, such as diabetes and heart ailments,” she adds.

Fresh vs dry

Moringa leaves powder. (Photo via X)

“Studies indicate higher nutritional qualities in dried moringa leaves as compared to the fresh ones,” says Sushma PS, chief dietitian, Jindal Naturecure Institute.  “The drying process results in a more concentrated form of nutrients, contributing to increased nutritional content Both fresh and dried forms, however, offer rich sources of essential vitamins, minerals, and antioxidants. Additionally, choosing between fresh and dry moringa leaves may depend on factors such as availability, convenience, and personal preferences,” she explains.

“Both fresh and dried leaves provide substantial sources of vitamins A and E, and fresh leaves provide a substantial amount of vitamin C. However, dried leaves had better quantities of fibre as compared to fresh leaves,” adds Vedika.

For those hammering on a weight loss regimen, the leafy greens are known to rev up the metabolism. “Drumstick leaves bring in minerals, and antioxidants (read: a glowing complexion), bettering digestion through fibrous content, and providing a good source of iron for those who have anemia,” says Sushma PS, chief dietitian, Jindal Naturecure Institute. “Their antioxidant content helps in neutralising free radicals in the body, supporting cellular health and reducing oxidative stress. Certain compounds in moringa may contribute to heart health by helping to lower cholesterol levels and promoting overall cardiovascular well-being.”

Eat well

Moringa oleifera or drumsticks pod beans hanging on the tree. (Photo: X)

“The versatile nature of the leaves allows them to be stirred into stews, soups, salads, or sautéed with vegetables. You can bring them into curries or mix with lentils for a nutritious dish. ,” says Dr Ekta Singhwal, dietitian, Ujala Cygnus Group of Hospitals.

Drumstick leaves are also known as “miracle leaves” . “They are monikered miracle makers as they bring in exponentially high nutrients: 7 times more Vitamin C than oranges, 4 times more Vitamin A than carrots, 3 times more potassium than bananas,” shares Vedika. She suggests young drumstick pods for a delightful and slightly sweet flavour. “You can toss the leaves into salads; blend the leaves or powder with bananas, berries, yogurt in smoothies; make broths and soups combinging with other vegetables; use in pesto with garlic, nuts, Parmesan, and olive oil or toss in with pasta or use it as a flavourful spread. Dried moringa leaves in hot water make a refreshing and healthful tea. You can add honey or lemon for extra taste.”

“While moringa leaves are highly nutritious, it is essential to consume them in moderation,” cautions Sushma. “An excessive intake may lead to potential side effects, as moringa leaves, in large amounts, can have laxative properties.”

How to have

Wash thoroughly before use. Cooking the leaves can enhance the nutrient absorption.

If you are pregnant or breastfeeding, have blood pressure or thyroid issues consult your health practitioner before consumption.

Buy good quality moringa leaves, moisture spoils them fast. Check for certifications and opt for organic options if available.