Eye care20 min
Moringa Leaf Sabzi for Vitamin A
A simple dry sabzi of moringa leaves with onion, garlic and a little coconut, rich in beta-carotene, which the body turns into vitamin A for eye health.
What to know about moringa
Moringa (sahjan or drumstick) leaves are rich in iron, calcium and vitamin A. In Indian homes they are cooked into dal, sambar and thepla, and the dried leaf powder is now widely sold.
Vitamin A deficiency is a leading cause of preventable night blindness in children worldwide. Moringa leaves are one of the richest plant sources of beta-carotene. Cooking with a little fat helps absorption.
Ingredients
- 2 cups fresh moringa leaves
- 1 onion, chopped
- 2 garlic cloves
- 2 tbsp grated coconut
- Mustard seeds, turmeric, salt, oil
How to prepare
- Temper mustard seeds in oil; add onion and garlic.
- Add leaves, turmeric and salt; cook covered till tender.
- Finish with coconut.
How to use
- Eat with rice or roti two or three times a week.
- Also eat carrots, papaya, mango and green leafy vegetables.
Helpful habits
- Bright green powder that smells like dry leaves is fresh.
Precautions
- Do not give vitamin A supplements to children without a doctor's advice; excess is harmful.
- Avoid moringa root and bark; only leaves and pods are used as food.
- Check with a doctor if you take thyroid or diabetes medicine.
- Never put homemade liquids or herbs inside the eye. See an eye doctor for pain, redness or vision change.
- If you take regular medicines or have a long-term condition, check with your doctor first.
Frequently asked questions
Can cooked moringa still provide vitamin A?
- Yes, beta-carotene survives cooking well, and fat improves absorption.
What are signs of vitamin A deficiency?
- Difficulty seeing in dim light; see a doctor.
How much moringa powder a day?
- Half to one teaspoon in food is plenty.
