The humble malunggay, known as moringa oleifera in other countries, has traditionally been given to moms who have a low milk supply. However, did you know that your family can also reap the health benefits of malunggay?
What are the health benefits of malunggay?
In the Philippines, malunggay grows almost everywhere. It’s not uncommon to see people asking their neighbors if they could get some malunggay leaves because they’re cooking tinola or ginisang monggo for dinner.
And surprisingly, not a lot of people are aware of the amazing health benefits of malunggay! Here are just a few of the amazing things that malunggay can do for you and your family’s health.
Benefits of malunggay leaves
1. Health benefits of malunggay: It has a lot of antioxidants
Antioxidants are compounds that help fight off free radicals in our bodies.
Free radicals can cause oxidative stress, which can lead to heart disease and diabetes. That’s why eating a lot of malunggay that’s rich in antioxidants can not only prevent this from happening, but it can also lower your blood pressure, and your chances of developing heart disease and diabetes. Its is one of the most amazing health benefits of malunggay.
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2. Helps combat malnutrition
Malunggay is also full of essential nutrients and vitamins that your children need. It contains protein, vitamin B6, vitamin C, iron, riboflavin, vitamin A, and magnesium.
Adding malunggay to the dishes you cook can significantly boost your family’s health, and provide them with much-needed vitamins and nutrients!
3. Health benefits of malunggay: It can lower blood sugar levels
High blood sugar is the main culprit for people who suffer from diabetes.
Studies have found that adding even just 50g of malunggay to every meal can have a positive effect on a person’s blood sugar levels. It does that since malunggay contains compounds called isothiocyanates that reduce blood sugar levels.
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4. Benefits of malunggay leaves: It’s anti-inflammatory
Did you know that you can also eat malunggay pods and seeds along with the leaves?
Malunggay pods and seeds have been found to have anti-inflammatory properties, also because they contain isothiocyanates.
This means that eating more malunggay can help your body better protect itself against illness or injury.
5. It strengthens the immune system
Also, one of the health benefits of malunggay is it strengthen our immune system.
As a result of the vitamins and minerals that malunggay has, it can help strengthen the body’s immune system, especially against infections such as coughs or colds.
Malunggay is also high in vitamin C, which is integral for regulating the body’s immune system.
6. It increases milk supply for moms
This should come as no surprise, since malunggay is widely known to increase a mother’s milk supply. Add to that the nutrients that it provides, and it’s definitely something that moms and moms-to-be should definitely add to their diet!
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7. It helps lower cholesterol
Many kinds of food such as oatmeal, almonds, and flax have been found to lower blood cholesterol. Recent studies have discovered that malunggay also has this property.
Lower blood cholesterol also means that a person has a lower risk for heart disease, so malunggay is definitely something that families should be eating more of!
3 Ways to use malunggay aside from adding it to your dish
Moringa tea
You’ll need freshly boiled spring water and dried moringa tea leaves to brew moringa tea. Pour one teaspoon of loose leaf tea into each cup of water. For about five minutes, steep in water; then filter and sip. If more sweetness is desired, you may add sweetener.
Malunggay Pandesal
Here’s a quick recipe by Chef Shiela that you can follow to make malunggay pandesal.
- In a bowl, combine the flour, sugar, salt, dried malunggay leaves, and bread improver. Then stir to blend.
- Combine water and yeast together and let the mixture stand for 5 minutes.
- The flour mixture needs to be thoroughly moistened before adding the water and yeast mixture. Add the oil and knead until the dough is elastic and smooth. Knead for 5 minutes in the machine, followed by 8–10 minutes of hand kneading.
- Put the dough in a basin that has been lightly greased, then cover with a moist cloth. Give it an hour to rise and double in size.
- Divide dough and roll into a log shape and cut into desired sizes.
- Each slice is rolled in breadcrumbs. Place it about 2 inches apart on a baking sheet and give it another hour of rest.
- Preheat the oven to 180C. Bake the pandesal for 13-15 minutes.
Malunggay shake/smoothie
Here’s malunggay shake recipe from Mama’s Guide Recipes that you may try.
Combine 1/4 cup fresh malunggay leaves, 1 piece banana, Juice of 2 oranges, Juice of 1 lime and 1/2 cup crushed. ice. Put it in a blender and set on high speed for 30 seconds.
For more malunggay recipe you may check this article: Malunggay recipe: 10 delicious ways to add malunggay to your meals
Additional information written by Jobelle Macayan
