The vegetables in the song “Bahay Kubo” aren’t the only popular ones in the Philippines. Malunggay, also known as Moringa, is a nutritious powerhouse that has won people’s hearts worldwide.
The entire malunggay plant, from roots to leaves, is edible. That’s why many Filipinos incorporate the superfood into their dishes. But eating malunggay has more benefits than just making Filipino food nutritious and delicious. It also has many health benefits. This article will discuss everything about malunggay, from its uses to its health benefits.
What is Malunggay/Moringa?
Malunggay, also known as Moringa oleifera, is a plant native to India that has spread to most parts of the world, particularly the Philippines. It’s a fast-growing tree that can survive in dry and poor soil conditions. According to a study published in the Journal of Plant Science and Phytopathology in 2022, moringa plants can take four to five months to mature, grow to a height of 13 feet in a year, and reach a maximum height of 20 to 49 feet. In some countries, this plant is called the horseradish tree, drumstick tree, ben oil tree, or benzolive tree.
Malunggay plants are widely used in both cooking and medicine. Many experts attest to the health benefits of malunggay leaves, making the plant a great supplement. In fact, the World Health Organization (WHO) promoted the miracle vegetable as an inexpensive way to improve health in developing countries around the world. The Florida-based Education Concerns for Hunger Organization also described malunggay as a “natural nutrition for the tropics.”
Malunggay’s Nutritional Content
Nutritionists say that 100 grams of malunggay leaves give you the following vitamins and minerals:
- 75 calories of energy
- 5.9 grams of protein
- 3.7 milligrams niacin
- 0.26 milligrams of thiamin
- 51.70 milligrams of ascorbic acid
- 112 milligrams of phosphorous
- 185 milligrams of calcium
Moreover, nutritionists assert that 200 grams of malunggay leaves contain roughly the same amount of nutrients as four eggs and two glasses of milk. Its iron compound prevents red blood cell deficiency.
What Are the Health Benefits of Malunggay?
The malunggay tree has a long history of demonstrating its health benefits due to its high levels of Vitamins A and C.
Malunggay has a lot of vitamin A, more than red and green mung beans, radishes, or eggplants. This helps prevent xerophthalmia, which causes the eyes to dry.
Malunggay leaves, which have a higher vitamin C content than ampalaya leaves, are also suggested for adults to eat. Vitamin C has the potential to prevent stroke and mental decline. Researchers found that low levels of vitamin C in the elderly contributed to slower reasoning abilities, increasing the risk of stroke-related mortality.
Aside from these, here are some additional health benefits of eating malunggay:
· Boosts Immune System
When boiled, malunggay leaves release nutrients that strengthen the immune system, which aids in the healing process after an illness.
· Lowers Cholesterol Levels
Both human and animal research point to the possibility that moringa can help lower cholesterol levels. This potentially reduces the risk of heart disease.
· High in Protective Antioxidants
Moringa leaves can prevent damage from free radicals thanks to their antioxidant properties. Many degenerative diseases can be traced back to free radical damage, including type 2 diabetes, cardiovascular disease, and Alzheimer’s.
Moringa leaves contain antioxidants vitamin C and beta-carotene, which aid in the fight against free radical cell damage. They also have the antioxidant quercetin, which helps lower blood pressure. Chlorogenic acid is another antioxidant that’s a malunggay leaf benefit. This acid helps keep blood sugar levels steady after a meal.
Additionally, a study involving women found that taking 1.5 teaspoons of malunggay powder daily for three months resulted in increased blood antioxidant levels.
· Enhances Bone Health
Malunggay’s high calcium content supports the maintenance of strong bones and teeth. Moringa extract has anti-inflammatory properties that could help with the treatment of inflammatory conditions like arthritis and could also aid in the repair of broken bones.
· Helps with Hair and Skin Care
The skin and hair will benefit from malunggay’s detoxifying and hydrating properties. Moringa seed oil prevents damage from free radicals and maintains healthy, clean hair. Furthermore, the protein in moringa helps prevent skin cell damage.
What Are Other Uses for Malunggay?
It’s undeniable that malunggay benefits significantly add to the importance of herbal medicine. However, malunggay’s applications do not end there. Here are other ways people can integrate malunggay into their lives:
· Malunggay in Culinary Applications
Filipinos already use malunggay in various soup-based dishes, including tinola and ginataan. Besides these, malunggay has been creatively incorporated into almost every type of food and drink.
In Bicol, a program has found ways to use malunggay in different processes and package it into other lines of products. These include instant juice, malunggay tea, and malunggay powder.
The malunggay leaves are picked off their stalks and dried in an oven or under the sun. When the leaves are dried, they are used to make malunngay tea. Malunggay powder is made from grinding dried leaves and is used as a flavoring in many Filipino dishes. Soups, sauces, instant noodles, cookies, and chocolates are among the foods that contain malunggay powder as an added nutritional ingredient.
· Malunggay as a Dietary Supplement for Animals
Moringa’s highly nutritious leaves make it a valuable addition to animal feed. A 2019 study on chickens’ diets found that adding malunggay as a natural feed supplement has kept production up and improved the chickens’ health.
Malunggay is also beneficial to dogs. Malunggay leaves and moringa powder are becoming increasingly popular additions to pets’ diets. The benefits of moringa for dogs include:
-
- enhanced immunity
- improved lactation
- pristine coat condition
- remedy for eczema
- strengthened bone structure
· Malunggay as a Pregnancy and Infant Care Supplement
Filipino mothers view malunggay as a friend in infant care. They even referred to malunggay as their “best friend.” Malunggay also helps lactating women produce vitamin-rich milk for their babies. According to nutritionists, this is due to malunggay having a calcium content that is four times higher than that of milk.
One of the most typical digestive issues during pregnancy is constipation. To combat this, doctors recommend a high-fiber diet and increased water intake. Malunggay leaves can help with this problem because they are high in fiber, which can relieve constipation and stomachaches.
Additionally, it has been demonstrated to be advantageous for a healthy pregnancy. An investigation found that mothers who eat fiber-rich foods have a lower risk of having children who develop asthma.
While it’s safe for pregnant women to consume malunggay leaves, doctors warn against consuming other parts of the plant. In particular, pregnant women should avoid eating any kind of malunggay bark or pulp. Some studies suggest that chemicals in the bark can cause uterine contractions, which can lead to a miscarriage.
Incorporate Malunggay Into Your Diet
There are a few known side effects when consuming moringa. Research shows that it is usually safe to eat malunggay’s leaves or young seed pods. There are also no known side effects from consuming the leaves’ powdered or water extracts as well. Therefore, it’s safe to say that consuming malunggay has numerous positive effects on the health of both humans and animals.
And remember, if you’re pregnant, consult your doctor before including it in your diet to ensure that it won’t harm your or your child’s health.
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Source: Business Mirror
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