Low in calories but loaded with key vitamins and minerals, drumsticks (Moringa oleifera) are a nutrient-dense superfood that has long been used as a medicinal plant. It is a highly adaptable plant that provides numerous health benefits. Its numerous benefits showcase its versatility, making it a worthwhile inclusion for any dietary plan. So, in this post, we will look at the drumstick's nutritional value per 100g.
|
Did you know?
|
Drumstick nutritional value per 100g
Drumsticks belong to the Moringaceae family. They are a powerhouse of essential vitamins, minerals, and nutrients. Here is a look at the drumstick's nutritional value per 100g -
|
Nutrient |
Amount per 100g |
% Daily Value* |
|
Calories |
64 |
3% |
|
Protein |
9.4g |
19% |
|
Carbohydrates |
8.28g |
3% |
|
Dietary Fiber |
2.0g |
8% |
|
Total Fat |
1.4g |
2% |
|
Vitamin A |
378 μg |
42% |
|
Vitamin C |
51.7 mg |
57% |
|
Vitamin B6 |
1.2 mg |
92% |
|
Calcium |
185 mg |
14% |
|
Iron |
4 mg |
22% |
|
Magnesium |
147 mg |
35% |
|
Potassium |
461 mg |
10% |
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Drumsticks are rich in protein, which helps in muscle repair and growth. They are also a good source of carbs for energy and fibre, which is beneficial to gut health. The seeds are low in fat but contain healthy fats as they contain omega-3 and omega-6 fatty acids.
- Drumsticks contain high amounts of vitamins A, C, and B6. Vitamin A is good for vision and immune support.
- Vitamin C is an antioxidant that protects against free radicals that could damage the body or amplify sinus symptoms.
- Vitamin B6 helps the body with energy metabolism and red blood cell formation.
- Drumsticks are also a good source of minerals such as calcium, iron, magnesium, and potassium.
- Calcium maintains strong bones and teeth, while iron assists with the delivery of oxygen within the blood.
- Among the few hundred enzymatic reactions in which magnesium takes part, it is one of a handful involved in blood pressure regulation. Potassium is necessary for fluid balance and muscle function.
Health benefits of drumsticks
Boosts immunity
Moringa oleifera is known as the “Tree of Life.” Drumsticks are high in Vitamin C and antioxidants that work to boost the immune system. This is because vitamin C encourages the production of white blood cells and antibodies necessary to fight infections and diseases.
According to Ayurveda, drumsticks are a blood purifier that helps amplify the body's immune system because they balance all three doshas (Vata. Pitta and Kapha) of our bodies. They are mostly kapha-reducing & also boost immunity, which helps prevent seasonal ailments.
Supports digestion
Dietary fibre in drumsticks aids the optimum functioning of the digestive system. It is important in preventing constipation and for the proliferation of beneficial gut bacteria.
According to Ayurvedic texts, drumsticks are mildly laxative and give relief from bloating, gas, and indigestion. Vata dosha rules the functioning of the digestive system, and they are thought to bring this under control.
Improves bone health
Drumsticks are also good for your bones as they have high amounts of calcium and magnesium, contributing to proper bone mineral density. They are essential micronutrients that reduce our risk of developing osteoporosis. Together, these minerals can help bone formation and decrease the likelihood of a fracture.
Drumsticks are widely used in various Ayurvedic practices, specifically as bone remedies. They are thought to suppress Vata and aggravate Kapha. Thus, they may help strengthen the bone.
Enhances skin and hair health
This is because drumsticks are a very good source of vitamins and essential minerals that promote well-being, including skin and hair health. Vitamin A supports cellular rejuvenation and gives a healthy glow to the skin. Collagen keeps skin firm and elastic.
Drumsticks in Ayurveda are used for essential beauty treatments and hair care remedies. They are known to have a cooling effect on the body and often are used for their anti-microbial and anti-oxidant properties. Drumsticks are a good source of protein that aids in promoting hair growth and strength.
Regulates blood sugar levels
Some studies indicate that drumsticks can stabilise blood sugar and prevent diabetes. The plant compounds in drumsticks, isothiocyanates, and glucosinolates are useful for their anti-diabetic properties.
Drumsticks are often recommended by Ayurvedic practitioners when it comes to the natural management of diabetes. It is also believed that they balance the Kapha dosha, which, according to Ayurvedic medicine, can lead to metabolic diseases when out of proportion. Drumsticks are added in many Ayurvedic formulations to treat various diseases related to blood sugar imbalance. Drumsticks have anti-cancerous properties, too.
Drumsticks in ayurveda
In Ayurvedic medicine, drumsticks are classified as a Katu (pungent) and Tikta (bitter) rasa (taste), with a Laghu (light) and Ruksha (dry) guna (quality). They are believed to have a predominantly Kapha-reducing and Vata-balancing effect on the body.
Traditional Ayurvedic texts mention various uses of drumsticks, including:
- Treating respiratory disorders like asthma and bronchitis
- Reducing inflammation and pain in joints and muscles
- Promoting wound healing and preventing infections
- Improving digestion and eliminating toxins from the body
- Enhancing fertility and sexual function
Ayurvedic practitioners often use drumsticks as a decoction, powder, or paste. The leaves, pods, and seeds are commonly used in various recipes and remedies.
Also check:
How to incorporate Drumsticks into your diet?
Drumsticks can be easily incorporated into your diet in various ways:
Cooking tips and recipes
- Add Drumstick pods to curries, stews, and sambhar for extra flavour and nutrition.
- Stir-fry drumstick leaves with spices and onions for a healthy side dish.
- Use drumstick flowers in soups and stews for a unique taste and texture.
Smoothies and juices
- Blend Drumstick leaves with fruits and vegetables for a nutrient-packed smoothie.
- Add drumstick powder to your favourite juice for an extra boost of vitamins and minerals.
Supplements and powders
- Look for high-quality drumstick supplements or powders from reputable brands.
- Follow the recommended dosage and consult a healthcare professional before starting any supplement regimen.
Conclusion
Drumsticks are high in essential nutrients, including vitamins, minerals, and antioxidants. So, they can help strengthen the immune system, promote digestive health, and support bone strength. Drumsticks have been used as a dietary and healing agent by Ayurvedic practitioners for many thousands of years.
FAQs
1. What is the nutritional value of drumsticks per 100g?
A 100g serving of raw drumstick pods provides 64 calories, 9.4g of protein, 8.28g of carbohydrates, 2.0g of dietary fibre, and 1.4g of total fat. They are also rich in vitamins A, C, and B6 and minerals like calcium, iron, magnesium, and potassium.
2. How many calories are in 100g of drumsticks?
100g of raw drumstick pods contains 64 calories.
3. What are the health benefits of eating drumsticks?
Drumsticks offer many health benefits, including boosting immunity, supporting digestion, improving bone health, enhancing skin and hair, and regulating blood sugar levels.
4. How do drumsticks help in boosting immunity?
The high Vitamin C content and antioxidant properties of drumsticks help stimulate the production of white blood cells and antibodies, strengthening the body's natural defences against infections and diseases.
5. Can drumsticks help in managing diabetes?
Studies suggest that drumsticks may help regulate blood sugar levels and manage diabetes due to their anti-diabetic properties. Ayurvedic practitioners also recommend drumsticks as a natural remedy for managing diabetes.
6. What are the Ayurvedic uses of drumsticks?
In Ayurvedic medicine, drumsticks treat respiratory disorders, reduce inflammation and pain, promote wound healing, improve digestion, eliminate toxins, and enhance fertility and sexual function.
7. How to cook drumsticks for maximum nutritional benefits?
It's best to cook drumsticks lightly or consume them raw to retain the maximum nutritional value. Avoid overcooking, as it can lead to losing some vitamins and minerals.
8. Are drumstick supplements effective?
Drumstick supplements can effectively provide a concentrated dose of the plant's nutrients. However, choosing high-quality supplements from reputable brands is essential and consult with a healthcare professional before starting any supplement regimen.
9. What vitamins are present in drumsticks?
Drumsticks are rich in vitamins A, C, and B6. They also contain other B vitamins like niacin, riboflavin, and vitamin B12.
10. How can drumsticks improve skin and hair health?
The vitamins and minerals in drumsticks, such as Vitamin A, Vitamin C, and protein, are essential for healthy skin and hair. They promote skin cell regeneration, collagen production, and hair growth and strength.
References
- Drumsticks belong to the Moringaceae family. (https://www.ncbi.nlm.nih.gov)
- Moringa oleifera is known as the “Tree of life.”(https://www.ncbi.nlm.nih.gov)
- Drumsticks in Ayurveda are used for essential beauty treatments and hair care remedies. They are known to have a cooling effect on the body and often are used for their anti-microbial and anti-oxidant properties. (https://www.ncbi.nlm.nih.gov)
- Drumsticks have anti-cancerous properties, too. (https://www.ncbi.nlm.nih.gov)
