The Moringa oleifera leaf, fresh or processed in dry powder, can be used as a food for everyday in many forms: in prepared dishes, juices, breads, pastas, fritters, condiments, instant soups , etc. Foods made with moringa products can be used in homes, school canteens, dispensaries, maternity wards, nutritional rehabilitation centers, as well as in restaurants and supermarkets.
The leaves of the Moringa oleifera tree belong to the green leafy vegetables family, a group of food especially rich in nutrients. In particular, leaves are a good source of protein, calcium, iron, beta-carotene (converted to vitamin A by the human body), vitamin C and vitamin E. In addition, leaves of Moringa oleifera have a high content of dry matter (around 20-25%) compared to most other vegetable food sources (usually around 10%). This makes it even more beneficial as fresh vegetables from 100 grams of fresh leaves, which will bring you twice as much nutritional material as 100 grams of most other vegetables.
Eat 100 grams of fresh leaves of trees Moringa oleifera provides you with as much protein as an egg, both calcium and a glass of milk, more iron than a beef fillet of 200 grams, as much vitamin A as the carrot and as much vitamin C as an orange.
In fact, 100 grams of fresh Moringa oleifera leaves are sufficient to cover
° 30 to 100% of the recommended daily intake of calcium ( 30-50% for adolescents, 40-60% for adults, children and pregnant and lactating women, 80-100% for young children <3 years of age)
° As for vitamins, the recommended daily intake of vitamin A varies from 400 mg of retinol (for young children) to 1,000 mg of retinol (in breastfed women).
both 100 grams of fresh Moringa oleifera tree leaves could theoretically cover 100% of daily needs. Although this is highly variable depending on storage conditions and how they are consumed, such as vitamin A being degrades over time and when exposed to light or heat. Similarly, 100 grams of fresh leaves of Moringa oleifera could cover 100% of the requirements of vitamin C, for which the recommended daily intake ranges from 60mg (in small children) to 130mg (women with breastfeeding), but this
° For optimum nutrient retention, it is advisable to consume fresh leaves of the Moringa oleifera tree shortly after harvest, and its short-term ( just a few minutes), or even eat them raw if they are young and tender
2. Nutrition content of Moringa oleifera powder
Another way to consume Moringa leaves is to dry them and reduce them to dust, making them easier to store and use at any time. In order to ensure the good nutritional and microbiological quality of the leaf dust, its water content must be less than 7%, the drying time should be as short as possible and the drying temperature not be too high (no more than 50-55 ° C).
Even if a large amount of vitamins are lost during drying and storage, leaf dust is still a rich nutritional supplement, as it is a concentrate of Moringa oleifera leaves. >
Once the container is opened, the leaf dust should be consumed quickly (within a week), as its water content will increase and will be exposed to microbial contamination.Therefore, it is recommended to pack the leaf in Moringa oleifera powder in small containers.
3. Nutritional content of Moringa oleifera cooked leaves
Fresh leaves of Moringa oleifera oleifera can be eaten raw, if they are young and tender, but are usually cooked. Cooking the leaves destroys a portion of their nutrients, especially vitamins, but others become easier to assimilate. For this reason, it is important to take into account the different ways of cooking the leaves and understand how to preserve the maximum amount of nutrients. This can be achieved by associating the leaves of Moringa oleifera trees with other ingredients that improve the availability of nutrients, by cooking the leaves for a while, or by keeping the liquid (water, sauce) in which they are they cook the leaves of Moringa oleifera.
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Siparunaceae - Rainforest Plants
In the land of the Achuar, in the southeast of Ecuador, a species of Siparuna grows with yellow fruits called shiramkat . Note the subopposed leaves (leaves that appear opposite one knot and alternate in another), and small conical flowers.
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The Moringa Oleifera tree leaf covers every day
Calcium - 10gof 30% of the recommended daily intake for children aged 1 to 3 years.
° About 25% of the recommended daily intake for children ages 4 to 9 as well as adult womenp>
° 15% of the recommended daily intake for adolescents and women over 55.
Iron - 10g
30% of the recommended daily intake for children aged 1 to 12 years.
° 15% of the recommended daily intake for adolescents.
° About 20% of the recommended daily intake for adults over 55.
° About 12% of the recommended daily intake for adult women.
Vitamin A - 10g
° Between 50 and 100% of the recommended daily intake for all population categories.
One study of Sri Lanka showed that on average leafy vegetables lose 32% of their vitamin C content when boiled for five minutes, and 54% in ten minutes. Steam cooking is less damaging, with the consequent loss of 15% in five minutes and 39% in ten minutes. Cooking the leaves of the trees or the Moringa oleifera powder in the shortest possible time is a good way to preserve the vitamin C content.
The World Vegetable Center (AVRDC, Taiwan) of total carotene and beta-carotene from the leaves of Moringa oleifera trees has been improved by adding oil to the leaves during pressure cooking (76 to 99% retention with oil against 46 to 63% without oil The bioavailability of nutrients is the ability to be digested and used by the plant. The bioavailability of the nutrients of the plants of Moringa
body. The bioavailability of the iron provided by the plants is less than when provided by the meat. A good way to improve the availability of iron in the body is to add vitamin C to your plate. This can be done by using lemon juice, lemon peel or fresh tomatoes.
AVRDC demonstrated that boiling the leaves of the Moringa tree in water improves the bioavailability of iron in fresh and dried leaves in dust between 3.5 and 3 times, respectively. In addition, boiling the leaves in water improves the aqueous activity of antioxidants. This demonstrates that cooking leaves of Moringa oleifera trees does not necessarily have a negative impact on nutrient intake. Heat destroys some of the vitamin C, but improves iron assimilation. The best option is to vary the consumption modes.
Vitamin C and all the B-complex vitamins that are present in the leaf of the Moringa oleifera tree are soluble in water. Other vitamins are fat soluble: as is the case with vitamin A (beta-carotene) and E (a-tocopherol). When cooking the leaves fresh or dried, the cooking water should be maintained to benefit from the water soluble vitamins B and C. In addition, to make the fat-soluble vitamins A and E available, it is recommended that the leaves be cooked using oil or other sources of fat. Ideally, Moringa leaves should be boiled quickly in a small amount of water. Adding the leaves of the Moringa oleifera trees and the cooking water to a sauce constitutes a source of fat. In this way, both the water-soluble and fat-soluble vitamins, only slightly decrease by cooking, and are still present.