During the rainy season
An Ounce of Malunggay Keeps the Doctor Away

Looking for the right supplement to boost your family’s resistance to diseases during the rainy season? No need to look further down the road or dig deeper into your pocket.  All one needs is the common malunggay, called the “miracle vegetable” by scientists.

BY AUBREY MAKILAN
Bulatlat

The rainy season has started and would most probably continue until the end of the year. During this season, the body’s resistance to diseases weakens. Thus, people are more vulnerable to diseases common during the rainy season, especially if the body is not equipped with the necessary nutrients and vitamins.

Cold, cough and flu are the most common symptoms of diseases that can be acquired during this season said Dr. Merry Mia, a general physician of the Health Education, Training and Services Program of the Council for Health and Development (CHD), a non-governmental organization.

The Department of Health (DoH) identifies the most common illnesses during this season as WILD diseases: water-borne diarrheas, influenza and other acute respiratory tract infections like leptospirosis and dengue.

Health Secretary Francisco T. Duque III has issued a nationwide dengue alert in June and an influenza alert in July.

Eating the right kinds of food

To enhance the body’s ability to resist infection, people usually take vitamin C or ascorbic acid and other vitamin supplements in tablet form.

Aside from supplements, some also resorts to eating fortified food products because of their fast lifestyle or, more often than not, their limited budget.

Mia said that the government resorted to food fortification as its response to the increasing number of cases of Filipinos, from all ages, suffering from deficiencies in vitamin A, iron and iodine. The DoH labels some of these fortified food products with the “Sangkap Pinoy” (Filipino ingredient) seal.

But more than the desired nutrients, Mia said, consumers eating fortified food products also ingest preservatives and sugar from these foods. Also, the nutrients from these products are not enough to keep children healthy, Mia added.

“There’s no need for any fortification kung alam ng mga tao ang tamang diet, at dapat naa-afford nila ‘yung ganong diet,” ( if people only knew the proper diet and of course, they can afford such diet) she said.

Mia stressed that instead of supplements, everything can be obtained by eating the right kinds of food.

Even when she was a community doctor in the Cordillera region and in the Visayas islands, Mia never advised people to take supplements. She said that only those with deficiencies should take supplements to facilitate their recovery.

“Sa pagkain ng tama, magiging malakas ang resistensya,” she said, “Kaysa bumili kayo ng vitamins, kumain kayo nang tama. Eh kung wala na kayong pambili ng vitamins, eh di wala na rin kayong supplement.” (If you eat the right kinds of food, you can build your body’s resistance. Instead of buying vitamins, you just have to eat right.  If you depend on vitamins and run out of money, you won’t have your supplements.)  

Unfortunately, she said people sometimes think that the solutions to their problems are expensive and hard to find.

Malunggay, the resistance booster

Aside from oranges and lemon, which are expensive, or some seasonal fruits (see table), one excellent source not only of vitamin C but other nutrients as well is the common malunggay..

Malunggay, known as Moringa in the English name and Sajina in India and South East Asia, grows everywhere in hot tropical climate. Scientifically known as Moringa oleifera Lamk, it is one of the world's most useful plants and is available throughout the year.

The leaves, pods and flowers of this versatile tree are all edible, each with its own flavor.  For higher vitamin C content, malunggay leaves or pod should be served fresh. But it could also be served in powder form, for use as food supplement, and could even mixed with other products like the sweet polvoron (milk pastry).

An ounce of malunggay has the same Vitamin C content as seven oranges

An important function of vitamin C not known to many is its being an antioxidant. In fact, it has been recognized and accepted by the United States Food and Drug Administration (FDA) as one of the four dietary antioxidants, the others being vitamin E, beta-carotene and selenium.

A dietary oxidant is a substance in food that significantly decreases the adverse effects of harmful chemicals.

Initial signs of Vitamin C deficiency are general weakness, irritability, lack of appetite and lowered resistance to infection. Severe vitamin deficiency results in scurvy, characterized by bleeding, swollen gums, and loose teeth. On the other hand, occasional adverse effects like diarrhea and gastrointestinal disturbances have been noted in intakes higher than 2000 milligrams (mg).

Aside from vitamin C, Mia said that vitamins A, B, D, E, zinc, and magnesium found in green leafy vegetables also help boost the body resistance.

Other benefits of the “miracle vegetable”

The malunggay is called a "miracle vegetable" by the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DoST) because researches show that it is loaded with nutrients. 

Aside from vitamin C, researches revealed that an ounce of Moringa contains four times the vitamin A of carrots, three times the iron of spinach, four times as much calcium as milk, three times the potassium of bananas and has more impressive attributes than olive oil. It contains a full complement of minerals and all the amino acids of meat.

A good news for overweight individuals and vegetarians is that malunggay is also an excellent source of protein, and contains very low fat and carbohydrates.

Because of its nutritional content, malunggay strengthens the immune system, restores skin condition, controls blood pressure, relieves headaches and migraines, manages the sugar level thereby preventing diabetes, reduces  inflammations and arthritis pains, restricts the growth of tumors, and heals ulcers, said Dr. Kumar Pati, an Indian doctor who is an expert in natural medicine.

It can also rebuild weak bones, enrich anemic blood and enable a malnourished mother to nurse her starving baby. 

Called the "mother's best friend," malunggay is a good substitute to powdered milk in nutrition campaigns. Due to its high calcium content, lactating mothers are often advised to consume malunggay leaves to produce more milk for their babies.

A dash of Moringa can also make dirty water potable. Based on researches, pressed malunggay seeds can turn a tumbler of bacteria-laced river muck into clean water.  And it is definitely more economical than imported chemicals.

Doctors use it to treat diabetes in West Africa and high blood pressure in India. Aside from its health benefits, malunggay also makes an excellent fuel and fertilizer.

As a tribute to its usefulness and practical benefits, its image was used as the official logo of the FNRI. Bulatlat 

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