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Nutritional Content: Moringa (Leaves)


Moringa oleifera is a tropical tree known simply as Moringa, Drumstick Tree, horseradish Tree, Ben Oil Tree or Benzolive Tree; its leaves, flowers, pods and seeds are edible and its consumption has become very popular throughout the world due to its nutritional content and medicinal properties.


On this occasion we propose to present the nutritional values ​​of Moringa leaves, as well as to give some general recommendations on their consumption. In this regard, the first thing to note is that it is not recommended to consume Moringa to pregnant women, so it is best to avoid using it during this stage.

On the other hand, 100 grams of Moringa leaves contain 1.2 mg of Vitamin B6 (Pyridoxine), which is almost the daily recommendation (for healthy adults) of this vitamin. It should be noted that Pyridoxine is responsible for producing Red Blood Cells and is involved in the formation of neurotransmitters; an excess in the consumption of this vitamin can cause neurological disorders and hardening of the joints.

It should also be noted that Vitamin B6 (because it is water soluble) cannot be stored by the body and is eliminated in the urine; therefore a daily supply of this vitamin is required, highlighting that it is also responsible for forming antibodies. Also remember that when cooking any vegetable or herb its concentration of nutrients is reduced by the effect of high temperatures.

It should also be said that Moringa helps reduce blood sugar levels, which is why in hypoglycemic people (people with constantly very low blood sugar levels) it is recommended to consume it moderately.

Also it is possible to say that the Moringa is a good nutritional complement to acquire Proteins, Vitamins B1, B2 and B3, as well as Calcium, Magnesium, Phosphorus, Potassium and Zinc; highlighting that it also has a high content of Vitamin C and a good content of Vitamin A and Iron.

Moringa has been taken as a Super Food and due to its nutritional properties in part it is, however we want to emphasize that the key to Good Human Nutrition is to eat balanced and varied food, and not to consume excessively and repetitively a single food ; emphasizing that in no known food are found absolutely all the nutrients in the concentration that are needed daily. That is why we need to vary what we eat and know how to combine the different existing foods.

Moringa leaves can be consumed in infusion and can also be cooked with rice, vegetables and included in sauces (among other preparations). To start its consumption you can start by adding a handful of leaves (without twigs) to the rice or in water to make an infusion, remembering that its consumption is not advised in case of pregnancy.


Nutritional content of Moringa leaves per 100 g:

NutrientQuantity in 100 gRecommended Daily Allowance
Energy64 Kcal1500 - 2000 Kcal♀
2000 - 2500 Kcal♂
Proteins9.40 g1 - 1.18 g/Kg♀
1 - 2.5 g /Kg♂
Carbohydrates8.28 g190 - 260 g♀
(Glucids)250 - 350 g♂
Dietary Fiber2 g40 g
Lipids1.40 g44 - 66 g♀
(Fats)66 - 80 g♂
Vitamin A378 mcg800 mcg♀
1000 mcg♂
Vitamin B10.257 mg1.2 mg
Vitamin B20.660 mg1.4 mg
Vitamin B3
Vitamin B5
2.220 mg
0.125 mg
16 mg
6 mg
Vitamin B61.200 mg1.4 mg
Vitamin B940 mcg200 mcg
Vitamin C51.7 mg80 mg
Calcium
Copper
185 mg
0.105 mg
800 mg
1 mg
Phosphorus112 mg700 mg
Iron4 mg14 mg
Magnesium
Manganese
42 mg
1.063 mg
375 mg
2 mg
Potassium337 mg2000 mg
Selenium
Sodium
0.9 mcg
9 mg
55 mg
1500 - 2000 mg
Zinc0.60 mg10 mg

Important:


Recommended Daily Amount: The values ​​that appear in this Nutritional Table as "Recommended Daily Allowance" are values ​​to guide people a little about what amounts to consume of each nutrient. It should also be taken into account that these recommendations are only valid for adults and healthy people.


We also want to emphasize that the organism of each individual is different and that the most accurate way to know how much of each nutrient each person requires is through an extensive evaluation carried out by a Nutritional Area Professional.

Energy: The exact amount of calories (Kcal) a person should consume daily varies according to their weight, sex, age and physical activities. The standard measure used by the World Health Organization (WHO) to guide consumption of Kcal is 2000 Kcal per day.

Proteins: Determining the daily amount of Proteins that is recommended for Women and Men depends on the amount of daily calories consumed and the physical activities performed. 1 gram of Protein per kilogram of weight is a measure that can be taken as a standard for sedentary people.

Glucids (Carbohydrates): The daily amount of carbohydrates is usually determined according to the calorie intake, metabolism and physical activities that are performed. The range of values ​​we offer here as "Recommended Daily Allowance" is to provide some guidance on the consumption of Glucids (Carbohydrates). In this sense, if you consume about 2000 Kcal per day, it is recommended to consume about 250 g of Carbohydrates.

Lipids (Fats): Total Lipids represent the total amount of all fats in food. The Recommended Daily Allowance to consume for healthy adults varies according to their caloric intake.

Sodium: Take into account that when we talk about Sodium we do not refer to Salt. 1 gram of Salt contains 400 milligrams of Sodium.

References:

-For the Values and Nutritional content of this food was taken as a reference USDA

-For the Recommended Daily Allowance (Adults) in Calories, Proteins, Carbohydrates, Sugars, Fiber and Fats, different websites based on the recommendations of WHO and FAO were taken as reference.

-For the Recommended Daily Allowance (Adults) in Vitamins and Minerals was taken as a reference Wikipedia also corroborate the information published there with SciELO

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