Moringa: This Food has More Iron and Calcium than Meat and Milk

Drumsticks are known to be the planet’s most nutrient-dense foods.

Meghna Kriplani






Moringa, better known as drumsticks—the juicy pods with crunchy seeds most of us only encounter in sambhar.


: Moringa is a nutrition powerhouse. A 2016 research on the nutritional importance of drumsticks, published in the journal Food Science and Human Wellness, claims that every part of moringa—from pods to leaves—is edible and bursting with essential nutrients. Drumstick pods are a good source of fibre and protein, making it an excellent choice for those looking to shed a few kilos. The leaves, on the other hand, are rich in minerals like calcium, potassium, and zinc as well as beta-carotene, folic acid, vitamins C, D, and E. In fact, the study also claims that moringa powder has significantly more calcium than milk and iron than spinach. Another study suggests that moringa can help in controlling type-1 and type-2 diabetes, and also fight cancer.




: Fresh, dried, powdered, whole—moringa is everywhere. For juicy drumsticks and raw moringa leaves head to your grocery store. Moringa powder, capsules, and dried leaves are available at most supermarkets and health stores.



: Look beyond sambhar and use drumsticks in khichdi, soups, potato curry, pickles, and kadhi. Or make this power-packed veggie the star of the show, and make drumstick curry with a tangy tomato gravy. While you’re at it, don’t ignore moringa leaves. With higher nutritional values, you can add steamed moringa leaves to lentils, paranthas, soups, stir-fries, and even scrambled eggs. A word of caution: raw moringa leaves are difficult to digest, so pressure cook them before consuming.

Now that you know the health benefits of moringa, here are some moringa recipes to get you started!

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