Drumstick leaves (moringa) are increasingly being recognised as a nutritional powerhouse,
offering high nutrient density with minimal calories. Rich in dietary fibre, Vitamins A and C,
calcium and potassium, they also provide a valuable source of plant-based protein, B
vitamins, and Vitamin E.
One of their standout benefits is their high Vitamin A content, which supports eye health and
immune function. Drumstick leaves also contain 10 of the 18 essential amino acids, including
lysine, leucine and isoleucine. When combined with staples such as rice and lentils — as in
traditional dishes like keerai kootu with dhal or as adai — they contribute to a more complete
protein profile.
From a clinical nutrition perspective, drumstick leaves are abundant in antioxidants and
bioactive compounds. Polyphenols present in the leaves help reduce oxidative stress,
support liver health and lower inflammation, thereby contributing to the prevention of chronic
diseases. Antioxidants such as quercetin and chlorogenic acid have been shown to assist in
regulating blood pressure and blood glucose levels.
Their high fibre content makes drumstick leaves a low glycaemic index (GI) food, beneficial
for cholesterol management and gut health by supporting a balanced microbiome.
Beyond nutrition, extracts from drumstick leaves — particularly oleic acid — are widely used
in skincare formulations such as toners, moisturisers and exfoliants due to their nourishing
and protective properties.
Including drumstick leaves in the diet at least three times a week can have a meaningful
impact on overall health.
Best ways to consume drumstick leaves for maximum nutritional benefit:
Cooked with Lentils (Keerai Kootu / Dhal)
Lightly Sautéed (Poriyal)
In Powdered Form
Added to Soups and Stews
Combined with Healthy Fats
They are best consumed in traditional preparations like keerai kootu with dhal, but can also
be prepared as poriyal or used in powdered form for convenience.
Recipe for the day!
Drumstick Leaves Adai (South Indian)
Ingredients:
Raw rice (1 cup), mixed lentils (toor, chana, urad – ½ cup total), drumstick leaves (1 cup),
red chillies (2–3), cumin (1 tsp), salt
Method:
Soak rice and lentils for 3–4 hours. Grind with chillies and cumin to a coarse batter. Mix in
drumstick leaves and salt. Spread thick adai on a hot tawa with minimal oil and cook on both
sides.
