Drumstick Benefits: Unlock the Health Secrets of This Superfood

Scientifically, these are called Moringa oleifera Lam. They are from the family of Moringaceae and mainly grow in tropical parts of the globe. It is a vegetable of utmost medicinal importance, especially in traditional Ayurvedic medicine.

NUTRITIONAL VALUE OF DRUMSTICK

Drumstick Benefits: Discover the Health Boosting Properties of Moringa

Drumsticks are rich in iron and thus have a role in curing anemia. 

Drumsticks are known for their notable iron content, amongst all other available vegetables. Iron is crucial in hemoglobin production, transporting oxygen throughout the body. It contains about 0.36mg of iron/100 g. However, this iron content can sometimes vary depending on the maturity and species of it concerned. Also, they contain other nutrients like Vitamin C, which promotes iron absorption in the body. The iron in it is the “non-haem” type, which is the one in the plant-based plant-based sources whose absorption is a bit slower than that of haem iron. 

It also has a considerable amount of calcium, thus being a great vegetable option for bone health, especially in women. 

The leaf extract contains calcium, but only in a small amount. It has around 30mg/100g of leaf extract. Although this amount is not the highest source of calcium, it is an excellent plant-based calcium option that could be easily added to the diet to maintain the calcium balance in the body. 

It is anti-diabetic, i.e., favorable for lowering blood glucose levels.

The leaf extract from it is often considered to have anti-diabetic properties. They have a relatively low glycaemic index, meaning there would be minimal to no spike in the blood glucose level when consumed. They also have shown insulin sensitivity and reduced insulin resistance, which helped lower blood glucose levels. Compounds such as quercetin and chlorogenic acid show anti-hyperglycaemic effects, which help maintain blood sugar levels. 

It has anti-oxidant properties, thus reducing inflammation in the system.

Due to the body’s regular metabolism, accumulation of reactive oxygen species (ROS) is quite inevitable. ROS build-up eventually leads to oxidative stress, inflammation, etc. Anti-oxidant properties have been seen in the drumstick extracts. Thus, including it as a part of one’s daily diet could ensure that they regularly replenish the body’s anti-oxidant properties. They have Vitamin C and flavonoids that help neutralize the harmful free radicals accumulated due to normal bodily metabolic reactions. Oxidative stress can also have a role in spiking blood sugar levels and inflammation. Thus, anti-oxidants are a must to maintain a holistic and healthy life. 

It is known to be anti-cancerous.

The leaves of drumsticks have shown anti-tumor activity; however, their efficiency is still under research. They do not show instances of preventing cancer, but the natural products present in drumstick leaves have properties that can inhibit tumor growth and metastases. Several studies have suggested that the bioactive compounds present in the drumsticks have the property of inducing apoptosis, i.e., programmed cell death. Apoptosis of such uncontrolled tumorous masses could be a potential way of determining their anti-cancerous properties. Quercetin and kaempferol in the drumstick leaf extracts help in unchecked cell proliferation. 

It has anti-fungal and anti-bacterial activity.

As per previous research, drumsticks contain natural compounds like phenols and flavonoids,  which are known to have antibacterial properties. Not only leaves but also extracts from seeds and barks show antifungal properties.

It may act as a laxative.

As expected, these are rich in dietary fibers and are often used as a natural remedy for gut health and digestive issues. Dietary fibers add bulk to the stool, making excretion painless and regular. They also improve peristalsis, therefore improving digestion, better absorption, and minimal chances of constipation. It also has a high water content. Thus, their consumption helps absorb fluids and maintain proper hydration balance,  helping in regular bowel movements. 

How to make Drumstick Soup

RECIPES WITH DRUMSTICK

There are many ways of consuming it, especially when Indian cuisine is considered. A few easy and tasty recipes are listed down below. 

Drumstick in lentil soups

A lentil soup or dal bowl is excellent, especially for the Indian summer months. 

• Lentil of choice was adequately washed and kept soaked in water overnight or at least 4-5 hours.
• The water-soaked lentils were removed and boiled in a pressure cooker or a steamer with one teaspoon of mustard oil and other Indian spices, such as fenugreek, red chili powder, and chopped green chilies. 
• To enhance the taste, chopped onions, garlic cloves, and one dried red chili were to be added. 
• The drumsticks were cleaned, cut into small pieces, and boiled separately.
• The stock was to be preserved and could be added to the lentil soup.
• The boiled drumsticks were added to the lentil soup.

Drumstick in fish curry

• At first, the fish of choice was to be defrosted and marinated with onion-garlic paste, turmeric, and lemon juice and kept untouched. 
• Chopped, it was added to water, salt, green chilies, and ground Indian spices and mixed well.
• The content was brought to a boil for 10 minutes till the drumsticks were soft enough.
• The already marinated fish were fried in mustard oil and kept aside. 
• The fried fish was then added to the vegetable soup containing the drumsticks. 
• It could be served with curry leaves and hot steamed rice. 

Drumstick with Potatoes

• In a bowl, drumsticks were boiled in water with black pepper and salt.
•  Equally cut potatoes were fried in mustard oil, garlic, and chopped onions in a different pan. 
• Other Indian spices,  salt, and green chilies could also be added.
• The boiled drumsticks were then added to the pan containing potatoes. 
• Then, water was added and allowed to boil for 10 mins. 
• The drumstick-potato curry could then be served with parathas.

Is moringa and drumstick same ?

Yes, moringa and drumstick refer to the same plant. The scientific name for this plant is Moringa oleifera. “Drumstick” typically refers to the long, slender seed pods of the plant, which are commonly used in cooking, especially in South Asian cuisines. “Moringa” refers to the entire plant, which includes the leaves, seeds, and pods, all of which have various health benefits.

Is drumstick good for pregnancy ?

Drumsticks, or moringa pods, are rich in essential nutrients like vitamins A and C, calcium, and iron, which are beneficial during pregnancy. These nutrients support fetal development, boost the immune system, and improve overall health. However, it’s important to consume drumsticks in moderation and ensure they are well-cooked to avoid any potential bacteria. Always consult your healthcare provider before including them in your diet, as individual health conditions may vary. Moringa leaves should be used with caution, especially in early pregnancy, due to potential uterotonic effects.

FAQs Regarding Drumsticks

What are the health benefits of drumstick?

It has ample benefits, and some of the significant benefits are listed in this article by DIET4UWELLNESS. Some well-known health benefits of drumstick consumption are its anti-diabetic properties, laxative properties, anti-cancerous activities, and many more. Consider consulting a dietician or a nutritionist like Dietician Rukhsana Azhar for detailed information regarding the health benefits of drumsticks. 

How many drumstick should be consumed daily?

The amount consumed depends on various factors, such as the person’s age, health, and overall dietary preferences. A board-certified dietician like Dietician Rukhsana Azhar should decide the exact amount. 

Are drumstick safe during pregnancy and breast-feeding?

Generally, drumsticks are considered safe during pregnancy or breastfeeding; however, food reacts differently in different people. So, the best thing would be to consult with a nutritionist. 

Are drumstick vegan?

Yes, it is a type of vegetable and can be a great source of nutrition, even for vegans. Vegans do not consume dairy or any dairy-derived food items. 

Do drumstick have any side effects?

Side effects are not known. However, people with cashew allergies might also have allergies to them, as they belong to the same family.

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.