Super Food Benefits of Moringa Oleifera Leaves Outweigh Those of Spinach, Milk, Carrots, Bananas, Yogurt and Beef, Without Any Side Effects

Popeye the Sailor might have replaced spinach long ago had he known benefits of moringa oleifera leaves. Had Bluto taken moringa leaves, the spinach couldn’t stand against benefits of moringa. 

Moringa oleifera tree is native to Pakistan, India, sub-Himalyan regions, Arabia and Africa. The folk doctors and common farmers have been using have been using different parts of moringa tree for last fifteen centuries. 

I recall my grandmother frequently cooking moringa flowers and pods, while my grandfather’s favorites have always been moringa leaves. 

The biologists and chemists have started to analyze moringa and its various parts a couple of decades. Before that benefits of moringa were just a personal experience or secret of the folk doctors. The local people have naturally given different names to this tree as ‘suhanjana,’ ‘drumstick tree’ ‘Horseradish tree,’ ‘mothers best friend,’ and ‘ben oil tree.’

But Popeye the Sailor didn’t know it. 

Comparing Benefits of Moringa with Other Healthy Foods

The latest researches have proved that moringa leaves contain more protein, carbohydrates, omega fats, calcium, Vitamin C, Riboflavin, Niacin and Vitamin B6 than equal quantity of spinach. However, the same quantity of spinach contains more magnesium, potassium, Vitamin A, Vitamin K and Folate (B9). Yet overall benefits of moringa oleifera leaves beat spinach as a super food. 

Not only spinach, when we compare benefits of moringa, depending upon its nutrient composition, we find it better than milk, yoghurt, oranges and carrots as well. “Moringa is said to provide 7 times more vitamin C than oranges, 10 times more vitamin A than carrots, 17 times more calcium than milk, 9 times more protein than yoghurt, 15 times more potassium than bananas and 25 times more iron than spinach." The “beef has only 2 mg of iron while moringa leaf powder has 28 mg of iron.” 

benefits of moringa oleifera leaves

USDA’s Chemical Analysis of Spinach vs Moringa Leaves

The United Stated Department of agriculture is famous for giving detailed chemical analysis of various food related products. You can read the list of ingredients of moringa leaves by clicking here and come back to the story of Popeye the Sailor and Bluto had they known empowering benefits of moringa over spinach.

The USDA has detailed the following nutrient composition of spinach. 

NutrientUnit1Value per 100 g1 cup = 30.0g
Waterg91.427.42
Energykcal237
EnergykJ9729
Proteing2.860.86
Total lipid (fat)g0.390.12
Ashg1.720.52
Carbohydrate, by differenceg3.631.09
Fiber, total dietaryg2.20.7
Sugars, totalg0.420.13
Sucroseg0.070.02
Glucose (dextrose)g0.110.03
Fructoseg0.150.04
Galactoseg0.10.03
Minerals   
Calcium, Camg9930
Iron, Femg2.710.81
Magnesium, Mgmg7924
Phosphorus, Pmg4915
Potassium, Kmg558167
Sodium, Namg7924
Zinc, Znmg0.530.16
Copper, Cumg0.130.039
Manganese, Mnmg0.8970.269
Selenium, Seµg10.3
Vitamins   
Vitamin C, total ascorbic acidmg28.18.4
Thiaminmg0.0780.023
Riboflavinmg0.1890.057
Niacinmg0.7240.217
Pantothenic acidmg0.0650.02
Vitamin B-6mg0.1950.059
Folate, totalµg19458
Folic acidµg00
Folate, foodµg19458
Folate, DFEµg19458
Choline, totalmg19.35.8
Betainemg102.630.8
Vitamin A, RAEµg469141
Carotene, betaµg56261688
Vitamin A, IUIU93772813
Lycopeneµg00
Lutein + zeaxanthinµg121983659
Vitamin E (alpha-tocopherol)mg2.030.61
Tocopherol, gammamg0.180.05
Vitamin K (phylloquinone)µg482.9144.9
Lipids   
Fatty acids, total saturatedg0.0630.019
14:00g0.010.003
16:00g0.0490.015
18:00g0.0040.001
Fatty acids, total monounsaturatedg0.010.003
16:1 undifferentiatedg0.0050.002
18:1 undifferentiatedg0.0050.002
Fatty acids, total polyunsaturatedg0.1650.05
18:2 undifferentiatedg0.0260.008
18:3 undifferentiatedg0.1380.041
Phytosterolsmg93
Amino Acids   
Tryptophang0.0390.012
Threonineg0.1220.037
Isoleucineg0.1470.044
Leucineg0.2230.067
Lysineg0.1740.052
Methionineg0.0530.016
Cystineg0.0350.011
Phenylalanineg0.1290.039
Tyrosineg0.1080.032
Valineg0.1610.048
Arginineg0.1620.049
Histidineg0.0640.019
Alanineg0.1420.043
Aspartic acidg0.240.072
Glutamic acidg0.3430.103
Glycineg0.1340.04
Prolineg0.1120.034
Serineg0.1040.031
Others   
Luteolinmg0.70.2
Kaempferolmg6.41.9
Myricetinmg0.30.1
Quercetinmg41.2

When we compare results of spinach and moringa leaves’ composition provided by the USDA, we find both supplying the most important minerals and energies which otherwise our bodies may not create or at least absorb. 

Nutrient Moringa LeavesRaw Spinach
Protein9.4 g2.86 g
Fat1.4 g0.39 g
Fiber2 g2.2 g
Carbohydrates8.28 g3.63 g
Calcium185 mg 
Iron4 mg2.71 mg
Potassium337 mg558 mg
Magnesium42 mg79 mg
Vitamin A378 RAE469 RAE
Vitamin C51.7 mg28.1 mg
Thiamin 0.257 mg0.078 mg
Riboflavin0.66 mg0.189 mg
Niacin2.22 mg0.195
Folate (B9)40 mcg194 mcg

The benefits of moringa oleifera leaves have not only got attention of the USDA but also the World Health Organization to undertake scientific researches on moringa tree. You can find various medical and nutritional journals documenting benefits of moringa oleifera leaves and publishing. Some Non-Government Organizations like Educational Concerns for Hunger   Organization, Trees for Life, and  Church   World   Service have been advocating moringa being a natural nutritional wonder for babies as well as adults. 

By: Saqib Ali Ateel


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