A hardy
tropical small-sized tree that grows almost anywhere, Moringa oleifera,
or moringa, is called a “miracle tree” or a “tree of life” because of its many
uses. The leaves and fruits are eaten as vegetables, while the roots, seeds,
and bark are used in traditional medicine. In the Philippines, people call it
the “poor man’s vegetable” because of its low cost and abundance. It is
propagated through seeds or branches. In the Philippines, the most common
method of planting is through its branches. A branch is buried in the soil, and
a new plant develops that is resistant to disease, drought, and heavy rain, and
it even thrives in poor soil. Plant a moringa tree, and it will provide a
family with fresh vegetables all year round.
Moringa
is mostly planted for its leaves, which are cooked as ingredients in fish or
chicken stews or combined with other vegetables in water and coconut milk. Its
fruits, especially the green ones, can also be eaten as vegetables, but most
people in the Philippines prefer the leaves. Although moringa leaves have been
consumed by Filipinos for generations, they are not as popular or commercially
viable as other leafy greens such as cabbage, pechay, lettuce, and kangkong
because moringa leaves have a noticeably short shelf life. Vendors cannot store
them for long because their tiny round leaves easily wither and fall off the
stems after a day, leaving behind a mess of fallen leaves.
As food,
moringa leaves are packed with vitamins and minerals, making them a superfood.
They are rich in antioxidants, vitamins A, B, C, E, and K, amino acids,
calcium, potassium, magnesium, phosphorus, zinc, and iron. The leaves are also
a rich source of protein and fiber. They are beneficial for reducing
inflammation, stabilizing blood sugar and insulin levels, and lowering blood
pressure. They can also boost the immune system, improve digestion, and protect
the liver. In traditional medicine, the leaves are also used to treat wounds,
pain, and ulcers.
Since
fresh moringa leaves easily perish, people have developed ways to preserve them
without significantly reducing their nutritional content. They dry and grind
the leaves to produce a commercially viable food product called moringa powder.
The
powdered leaves retain many of the nutrients found in fresh leaves and are
therefore nutritious, rich in antioxidants, and beneficial for regulating blood
sugar and blood pressure. Moringa powder is an ideal supplement for
health-conscious individuals. In addition, the powder can be used as an
antiseptic to help sterilize contaminated surfaces on the body. It is effective
against a wide range of bacteria and fungi, including those that cause ulcers.
Purchased moringa powder should be kept in an airtight container to maintain
freshness.
Half to
one teaspoon of moringa powder can be mixed into an 8-ounce cup of warm water
to make a healthy drink. The mixture should be stirred thoroughly to avoid
clumps. Warm water is preferred over boiling water because boiling water may
reduce some of the drink’s nutritional content. To improve the earthy flavor of
moringa, lemon juice, three pieces of calamansi, ginger, or a little honey may
be added to the mixture. The addition of citrus juice increases iron absorption
because of its vitamin C content. Moringa powder can also be added to tea,
fruit juice, coconut water, smoothies, or oatmeal. Moringa powder should be
treated as a food supplement and not as a replacement for a balanced diet. It
is best consumed in the morning on an empty stomach or before meals, starting
with small amounts to assess the body’s tolerance to moringa.
Some
moringa leaf products include moringa tea, malunggay chips, and baked products
enhanced with dried moringa leaves, such as malunggay pandesal, which is a
popular breakfast bread in the Philippines.
Like all
foods, fresh moringa leaves and moringa powder should be consumed in
moderation. Excessive consumption may cause bodily discomfort, nausea, low
blood sugar, and low blood pressure. People who use moringa powder or those who
plan to incorporate it into their diet—especially individuals with diabetes,
high blood pressure, pregnancy, or thyroid problems—should first consult their
doctor for advice because there is a risk that their medications may interact
with moringa products.
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