From PM Narendra Modi to NASA, why everyone swears by this superfood

India is a land of greens. Here greens not only make the land beautiful, but also form an integral part of human health. From spinach and kale to lettuce and fenugreek leaves, many leafy greens are enjoyed throughout the year. Among all these greens, there is one miracle green that organizations like the National Aeronautics and Space Administration (NASA) and global leaders like Prime Minister Narendra Modi also swear by, and it is-Moringa. Moringa leaves, also called the miracle greens, are rich in vitamins A, C, and E, calcium, iron, potassium, and high-quality plant protein that helps boost immunity, digestion, skin, and energy levels. In traditional medicine, they are valued for regulating blood sugar, improving heart health, and promoting overall vitality. With the change of season in March-April, the transition from cooler to warmer weather, calls for adding these miracle greens to daily meals. Scroll down to know why everyone swears by this superfood and how you can add it to your daily diet.

According to a study titled Moringa oleifera is a Prominent Source of Nutrients with Potential Health Benefits, they are said to be a rich source of bioactive compounds that help control diabetes and have antimicrobial effects and neuroprotective properties. They are said to be rich in bioactive compounds like flavonoids, alkaloids, and tannins that help protect against chronic diseases.

In a reel video on his Instagram, PM Modi had mentioned his love for Moringa Paratha that he enjoys quite often. It is said that moringa helps regulate blood sugar levels by improving insulin sensitivity and regular consumption of the leaves may help manage diabetes and prevent sudden energy crashes. And according to a study titled The effects of Moringa oleifera on blood glucose levels: A scoping review of the literature, a review of 30 studies found that 5 out of 7 human clinical trials reported significant blood sugar reductions in diabetic patients with Moringa supplementation. It is also said to lower glycemic control by enhancing antioxidant defenses and reducing inflammation. Also, it is mentioned in the study titled Moringa oleifera leaf alleviates functional constipation via regulating the gut microbiota and the enteric nervous system in mice, that they inhibit constipation-causing bacteria like Bacteroidaceae and promoting beneficial bacteria that help boost gut health.

According to reports, NASA has also explored moringa (moringa oleifera) in the context of space nutrition and sustainable food systems due to its nutrient density and growth potential in controlled environments. Accordinng to a study, titled Exploring Moringa as a Vital Nutritional Resource for Astronauts in Space, it has been found that space missions can have a significant impact on astronauts' health, including changes in bone density, muscle loss, hormonal imbalances, and immune system functioning. For improved survival in space, Moringa is a promising option due to its rich composition of essential nutrients. It contains a wide array of vitamins, minerals, and antioxidants, including vitamin A, vitamin C, iron, calcium, and potassium. Additionally, it is a good source of protein, essential amino acids, and beneficial fatty acids. Developing advanced space food ensures that astronauts receive adequate nutrition to support their physical health and well-being during space travel.

In the world of Ayurveda, moringa is often referred to as Shigru, and has multiple therapeutic properties, which help balance the body’s energies or doshas—Vata, Pitta, and Kapha. Its leaves, pods, seeds, and even roots are utilized in various remedies, making it a truly holistic ingredient. It is said to reduce kapha, linked to sluggishness and congestion, balances vata by stimulating digestion and regulates pitta through its heating properties.

Moringa leaves dal: This is of the most famous ways, where you add fresh moringa leaves to everyday dal such as moong or toor dal. The leaves blend easily with the lentils and increase the dish’s iron and calcium content, making it more nutritious for the body.

Moringa powder in morning smoothies: One can also add a small teaspoon of moringa powder in smoothies made with banana, apple, or coconut water. It boosts antioxidants and helps support immunity during seasonal changes.

Drumstick sambar: This is a South Indian delight, where drumstick pods are added to sambar. They add a distinct flavour and are rich in vitamin C and minerals that support bone health. This is one of the most popular methods of enjoying drumstick, where drumstick pieces are sauteed along with sambar masala and tamarind and then pressure cooked along with dal and other veggies until they turn tender. It is best enjoyed with idli, uttapam, or dosa.

Moringa leaves stir-fry: To make this side dish, lightly sauté moringa leaves with garlic, mustard seeds, and grated coconut. It is a quick side dish that is simple yet highly nutritious and pairs well with rice or roti.

Moringa chutney: This is a dip recipe and for this, you need to blend moringa leaves with coriander, garlic, green chillies, and lemon juice to make a flavorful chutney. It can be served with dosa, idli, or paratha.