Drumstick Leaves (Cooked, Blended, Without Salt)
Drumstick leaves, also known as Moringa oleifera leaves, are a nutrient-dense green that has been celebrated for centuries in traditional medicine and culinary use. When cooked and blended, these leaves provide a versatile ingredient that enhances various dishes while offering impressive health benefits. Here’s a detailed look at the nutritional profile of cooked and blended drumstick leaves without salt:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 60 kcal |
| Protein | 5.27 g |
| Fat | 0.93 g |
| Saturated Fat | 0.152 g |
| Carbohydrates | 11.15 g |
| Fiber | 2.0 g |
| Sugar | 1.0 g |
| Calcium | 151 mg |
| Iron | 2.32 mg |
| Magnesium | 34 mg |
| Phosphorus | 67.0 mg |
| Potassium | 344.0 mg |
| Sodium | 9.0 mg |
| Zinc | 0.49 mg |
| Copper | 0.086 mcg |
| Manganese | 0.868 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 31.0 mg |
| Thiamin (B1) | 0.222 mg |
| Riboflavin (B2) | 0.509 mg |
| Niacin (B3) | 1.995 mg |
| Vitamin B6 | 0.929 mg |
| Folate | 23.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 351.0 mcg |
| Vitamin E | 0.1 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Drumstick leaves are an exceptional source of essential vitamins and minerals, particularly rich in vitamin A, vitamin C, calcium, and iron. These nutrients play a pivotal role in maintaining healthy vision, boosting the immune system, and supporting strong bones and red blood cell production. The high content of potassium, magnesium, and phosphorus also helps maintain proper cellular function and hydration.
The leaves also contain an array of antioxidants, including Vitamin C and manganese, which help combat oxidative stress and protect against various chronic conditions. The protein content, though modest, provides essential amino acids, supporting muscle health and tissue repair.
Dietary Considerations
- Allergen Information: Drumstick leaves are naturally gluten-free and do not contain common allergens such as nuts, soy, or dairy. However, it’s always advisable to check individual plant sensitivities before consumption.
- Dietary Preferences: These leaves are ideal for a wide range of dietary lifestyles, including vegetarian, vegan, keto, paleo, and gluten-free diets. They can be included in soups, stews, smoothies, or as a side dish to complement main meals.
Cooking Tips and Advice
To prepare drumstick leaves, remove any stems and cook them until tender, blending them if desired for a smoother texture. Because the leaves are naturally bitter, they pair well with mild flavors or can be seasoned with spices and herbs for more robust dishes. Adding them to your regular diet can be a nutritious way to enhance meals while reaping the many health benefits of this superfood.
Conclusion
Incorporating drumstick leaves into your diet offers a powerful boost of vitamins, minerals, and antioxidants that support overall health and wellbeing. These leaves are versatile, easy to prepare, and perfect for anyone
