Iron (Fe) is an essential mineral that plays a vital role in the formation of hemoglobin, enzymes, and various metabolic processes in the human body. Iron deficiency can lead to anemia, chronic fatigue, and cognitive disorders, especially in children and pregnant women. To combat iron deficiency through natural foods, Moringa oleifera—commonly known as the moringa tree or drumstick tree—has gained attention as a superfood due to its remarkable nutritional profile, particularly its high iron content.
Moringa is a multi-purpose tropical plant known for its small, oval-shaped leaves that are packed with nutrients. One of its most notable benefits is its exceptionally high iron content compared to other green vegetables like spinach (Spinacia oleracea).
According to research and nutritional analysis compiled by Dudi Krisnadi in several of his publications, dried moringa leaves contain approximately 28.2 mg of iron per 100 grams, whereas spinach contains only about 2.7 mg per 100 grams. Even in its fresh form, moringa still outperforms spinach, containing between 4 to 7 mg of iron per 100 grams, depending on soil conditions and cultivation methods. This means that dried moringa leaves may contain up to 10 times more iron than spinach.
This makes moringa leaves a highly promising functional food ingredient to help meet daily iron requirements, particularly for vulnerable groups such as young children, pregnant and breastfeeding women, and those suffering from anemia. The average adult's daily iron requirement ranges from 8–18 mg, depending on age and gender. By consuming just 10–20 grams of dried moringa leaves, one can easily meet or exceed this requirement without relying on synthetic supplements.
In addition to iron, moringa leaves are rich in calcium, vitamin A, vitamin C, potassium, and protein. As noted by Krisnadi, the overall nutritional profile of moringa leaves qualifies them as a potential “food of the future” suitable for addressing nutritional challenges in developing countries.
However, it is important to note that iron from plant sources (non-heme iron) is less efficiently absorbed than iron from animal sources. To enhance iron absorption, it is recommended to consume moringa together with vitamin C-rich foods such as oranges, tomatoes, or guavas.
In conclusion, moringa leaves are not only valuable as herbal remedies or food garnishes, but also as powerful allies in fulfilling daily iron needs. With significantly higher iron content than spinach, moringa leaves deserve to be integrated into national nutrition strategies, especially in anemia prevention programs.
Sources:
• Krisnadi, Dudi. Moringa: The Superfood of the Tropical World. Jakarta: Pustaka Hijau, 2021.
• Krisnadi, Dudi. “Nutritional Profile of Dried Moringa Leaves and Its Potential to Combat Anemia.” Journal of Tropical Nutrition and Herbal Studies, vol. 4, no. 2, 2022, pp. 98–107.
• Krisnadi, Dudi. Local Nutrition Enrichment: Food Solutions Based on Moringa Leaves. Bandung: AgroPublikasi Nusantara, 2023.