What constitutes a well-rounded diet? Most nutritionists recommend protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans); fats (found in animal dairy and products, nuts, and oils); carbohydrates (fruits, vegetables, whole grains, beans, and other legumes); vitamins A, B, C, D, E, and K; and minerals (calcium, potassium, and iron).
But if one is looking for a single vegetable that contains most of the aforementioned nutrients, malunggay (Moringa oleifera)—the “miracle vegetable,” as scientists call it—should be included in every meal and consumed regularly.
According to nutritionists, 100 grams of malunggay yield 75 calories of energy (higher than bitter gourd, squash, tomatoes, or carrots), 5.9 grams protein (higher than cauliflower, lettuce, or mustard), and 12.8 grams of carbohydrates (higher than okra, papaya, or watermelon). It is also packed…