India has a vibrant culinary tradition, offering a wide variety of fruits and vegetables, each with its own health benefits. Among them, drumsticks also known as Moringa oleifera hold a special place due to their exceptional nutritional value. This versatile vegetable has been used in Indian kitchens for over a hundred years. Drumsticks not only enhance the flavor of dishes but also offer impressive health benefits. You can add them to meat curries, sambhar, avial, soups, or even pickles for a nutritious boost.
Why include Drumsticks (moringa oleifera) in your daily diet?
Drumsticks and their leaves have some essential nutrients. The leaves carry iron, calcium, and zinc, whereas the pods and seeds are packed with healthy fatty acids, oleic acid. Leaves of moringa are unique as they contain a good amount of protein. When the leaves are dried and crushed, the powder contains amino acid.
100 grams of drumstick contains
- 64 kcal of energy
- 8.29 g of carbohydrate
- 2.0 g of fiber
- 1.40 g of fat
- 9.40 g of protein
- 185 mg of calcium
- 4.00 mg of iron
- 337 mg of potassium
- 9 mg of sodium
- 147 mg of magnesium
- 112 mg of phosphorus
- 0.36 mg of manganese
Nutritional value of drumstick leaves:
Drumstick leaves contain a high amount of vitamin B complex, vitamin K, vitamin C, beta carotene, calcium, zinc, iron, magnesium, manganese, dietary fiber, and protein. The leaves also have antioxidants.
Nutritional value of drumstick seeds:
The seeds contain a rich amount of vitamin B, C, and other minerals. Drumstick seeds are usually used to extract oil. Mature seeds can also be roasted and consumed as a snack.
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10 Major Health benefits of drumsticks:
All parts of a drumstick are used – the leaves, the stalks, the seeds, the stem, the roots, and the flower. All of these are packed with nutrition and make delicious dishes. Some of its health benefits are mentioned below, which makes it a must in your diet;
1. Good for bone health
Drumsticks are packed with some essential minerals like iron, calcium, and phosphorus. They are great for our bones. Especially for growing kids, these minerals play a significant role. When you add drumsticks to your regular diet, your bone density enhances, which eases the symptoms of osteoporosis. This is very helpful for older people. Drumsticks also have anti-inflammatory particles which heal minor bone fractures and arthritis.
2. Boosts immunity system
Drumsticks contain a high amount of antioxidants and vitamin C. Both of them help us fight flu, cold, and other infections. Drumsticks also have anti-bacterial and anti-inflammatory particles that lessen the risks of cough, asthma, wheezing, and some other respiratory issues. Consuming drumstick soup can provide you quick relief from cough and boost your immunity.
3. Good for gut health
Drumsticks have some B vitamins, which include riboflavin, thiamine, vitamin B12, and niacin. All these vitamins help in the secretion of different digestive juices and help in the digestion process. It also breaks down the carb, fat, and protein into smaller forms. As a result, they get easily digested. Drumsticks also contain dietary fiber, which maintains our bowel movement and enhances our gut health.
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4. Reduces hypertension
Drumsticks have isothiocyanate and niaziminin. Both the compounds reduce the thickening of arteries and reduce blood pressure. These are also rich in antioxidants, which enhance our floor circulation and regulate hypertension.
5. Maintains kidney health
When we consume drumsticks regularly, the chances of kidney stone development reduces. The strong antioxidants clean the toxins from our bladder and kidney.
6. Fights cancer
Drumsticks contain a rich amount of vitamin A, beta-carotene, C, and niazimicin. They prevent the formation of cancer cells. Also, the high amount of antioxidants reduce free-radicals and oxidative cell damage. So, add drumsticks to your diet and boost your antioxidant profile.
7. Great for liver health
The liver is one of our most important organs that flush out the toxins from our body. Drumsticks enhance the production of glutathione. This prevents free radical formation and reduces the stress on the liver. Drumsticks also shield the liver from ant-tubercular drugs and aids in its healing process.
8. Controls diabetes
Drumsticks are very low in calories. They are also packed with essential vitamins, protein, fiber, and minerals. All these nutrients effectively bring down the sugar level. Isothiocyanates can also be found in drumsticks which aid in weight loss, enhances glucose tolerance, and regulates blood sugar.
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9. Good for eyes
The antioxidants present in drumsticks cure dry eyes and cataracts. Other nutrients of drumsticks prevent the thickening process of the eye membrane and heal retinal dysfunction.
10. Good for skin health
Drumsticks also enhance our skin health. It has anti-aging properties. Drumsticks also heal acne and fine lines. Because of this, it is used in several beauty products.
So, these are some of its health benefits which make drumstick a must in your diet.
Adding drumsticks, or Moringa oleifera, to your daily meals is a simple and tasty way to support your health. This nutritious vegetable is rich in calcium, iron, and protein, which help improve bone strength, boost immunity, and support overall well-being. You can enjoy drumsticks in curries, soups, pickles, and many other traditional dishes. Give this humble vegetable a place in your regular diet and enjoy both its unique flavour and health benefits.
Are drumsticks a part of your daily diet?
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Hope you find this article ‘ Why You Should Add Drumstick, the Superfood to Your Daily Diet’ helpful and informative.