Moringa Has 10 Health Benefits, Say Nutritionists

Regardless of what you call One of the most nourishing plants on earth is Moringa oleifera, often known as "drumstick tree," "tree of life," and "wonder tree." This plant is strong because it contains a variety of nutritional and bioactive substances, such as essential amino acids, carbs, fiber, vitamins, minerals, and phytonutrients.

Although there are 13 different species in total, the two most popular species are native to Northern India and East Africa. Even in the most recent studies, a few types of this well-known plant are frequently emphasized. Moringa oleifera, Moringa stenopetala, Moringa concanensis, and Moringa peregrina are the only three species of the 13 now being studied, according to Jerlyn Jones, MS, MPA, RDN, registered dietitian, certified LEAP therapist, and proprietor of The Lifestyle Dietitian.

The use of moringa in phytomedicine and ayurveda medicine dates back to very early times. According to Isabel Smith, MS, RD, CDN, integrative dietitian and founder of Isabel Smith Nutrition, "the advantages of moringa were identified long ago when employed in Ayurveda therapy over 4,000 years ago.

Ancient Indian Mauryan warriors who utilized moringa are said to have taken moringa leaves to increase their vitality and stamina, particularly during battle. Moringa was also used by ancient Greeks, Romans, and Mauryan warriors. Moringa trees are now cultivated and used all over the world.

What is moringa?

The Moringa plant can be eaten in its entirety. According to Jones, the leaves and immature seed pods of Moringa oleifera are used as food products, and the seeds, bark, roots, sap, and flowers are frequently utilized in traditional medicine. The edible leaves are the most commonly utilized component of the plant, and in the US, dried leaves are marketed as dietary supplements in powdered or capsule form.

Benefits of moringa

Numerous of its nutritional and physiological benefits are still supported by modern medicine. The major health advantages of moringa and inventive applications are listed below:

1. It's extremely nutritious

According to Lisa Curtis, founder and CEO of Kuli Kuli Foods, "Moringa leaves are one of the most nutrient-dense greens on the earth, filled with protein, vital amino acids, 27 vitamins, and 46 antioxidants." This includes important vitamins and minerals like calcium, iron, potassium, magnesium, and vitamin C. Overall, moringa is abundant in macro- and micronutrients, as well as other bioactive substances that are essential for both the body's proper operation and the prevention of numerous ailments.

2. It fights against inflammation

Inflammation is a physiological reaction that takes place in the body to ward off infection and repair damaged bodily tissue. According to Smith, moringa contains nutrients that reduce inflammation, such as phytonutrients, antioxidants, and antimicrobial substances. Together, these potent substances combat oxidative stress, inflammation, and disease by specifically targeting free radicals (compounds that cause cell damage). Quercetin, a strong antioxidant and anti-inflammatory substance, and isothiocyanates, which support detoxification and have anti-inflammatory properties, are two substances of note, according to Smith. According to one study, the distinct substances in moringa may be able to reduce the chronic diseases' low-grade inflammation.

3. It might enhance your sex drive

You may not be aware that stress can impair sexual function. By elevating cortisol and lowering the feel-good hormone, dopamine, it might destabilize libido. It takes the brain, hormones, emotions, nerves, and muscles—which are extremely susceptible to stress—to perform sexual function, which is a very complex process. Moringa may be one of the many plants that have been used for a long time to increase libido and are thought to be aphrodisiacs. According to Smith, "animal studies indicated that moringa may increase testosterone and lower cortisol, hence enhancing libido." One animal study suggests that moringa leaves may be effective in treating stress-related male sexual dysfunction. Before definitive conclusions can be drawn, Jones continues, "human investigations are required."

4. You’ll feel more energized

Consider adding moringa to your morning routine if you're searching for a caffeine-free energy boost. It is abundant in vitamins and minerals, particularly iron and vitamins C and D, which are essential for the metabolism that produces energy, according to Jones. B vitamins, which support healthy metabolic processes and help preserve long-term energy, are also included in moringa. The good news is that you won't experience the typical adverse effects of caffeinated beverages, such as energy dumps, jitters, or worried feelings.

5. It may support cognition and mood

The benefits of plant extracts, such as those from moringa, on improving mood and cognition are still being thoroughly researched. Given its amino acid and vitamin profile, moringa may improve cognitive function. Tryptophan, a precursor to serotonin, sometimes known as the happiness hormone, is present in it, according to Smith. According to Curtis, this feel-good hormone "improves learning, motor function, and memory" by working in the reward areas of your brain. Moringa contains both vitamins C and E, strong antioxidants that aid in reducing oxidative brain damage, a significant factor in the emergence of several cognitive impairments.

6. It balances blood sugar

Perhaps eating this plant will help to stabilize your blood sugar levels. Because of its chlorogenic acid and isothiocyanates, moringa is thought to help maintain a healthy blood sugar level, according to Smith. Chlorogenic acid may be able to regulate blood sugar levels by controlling how quickly cells absorb or release glucose (sugar) after a meal. Studies "have validated the use of moringa to aid in blood sugar balance with good benefits on fasting blood sugar levels, insulin levels, HbA1c, and overall blood glucose control in people who eat moringa powder," Smith continues.

7. It has anti-aging properties

Even though there's no shame in becoming older, research suggests that the antioxidants in moringa, such as flavonoids and polyphenols, may help prevent wrinkles from forming too early and keep your skin looking young. Although its anti-aging skincare advantages are promising and its components have potent anti-inflammatory effects, more research is required, according to Jones.

8. It may reduce blood pressure

Regularly including moringa in your diet may help if you experience high blood pressure, especially if your regimen also includes exercise and a nutrient-rich diet. Due to quercetin, moringa powder possesses anti-hypertensive effects. According to Curtis, "this antioxidant lessens oxidative stress on the heart and aids in stabilizing the body's blood pressure control mechanisms." Before using moringa, if you are using blood pressure medication, you should talk to your doctor because it could cause your blood pressure to drop too low.

9. It can help with digestion

The fiber in moringa may help you maintain regularity if you frequently experience digestive issues like constipation. Both soluble and insoluble fibers are present, according to Curtis. Both types of fiber are extremely healthy, but digestion benefits from them the most. Insoluble fiber provides weight to the stool, which makes it much simpler to pass through the digestive tract and so lessens constipation. Soluble fiber dissolves in water and turns to gel, slowing digestion and keeping you fuller for longer. Additionally, the nutrition profile of moringa includes substances that support the growth of the good bacteria in the stomach.

10. It may improve cholesterol

The key to preventing heart disease is maintaining appropriate cholesterol levels. The good news is that, according to Smith, "moringa has the potential to lower cholesterol." In one study, moringa was found to have hypocholesterolemic (reducing lipids) and antiatherescotic (preventing plaque accumulation in artery walls) properties that support a healthy heart.

Does moringa have side effects?

Because moringa is a potent herb, some people who ingest it in excessive doses may develop stomach discomfort, abdominal pain, or other digestive problems. Avoid taking moringa if you're pregnant or nursing since the root, bark, and blossoms contain potentially dangerous compounds, advises Smith.

Additionally, moringa and other medicines may interact. It's advised to start with a little dose of half to one teaspoon per day if you want to give moringa a try. Over 70 grams of moringa per day may result in vitamin and mineral toxicity, says Jones. To be safe, it is advised that you speak with your doctor before incorporating moringa into your daily regimen.

How to shop for moringa

Moringa is frequently obtained as a supplement or powder in the United States. To use moringa properly, it is always preferable to read the directions on the food box. You may probably locate the leaves and pods in an international store if you want to try with them. When purchasing moringa, keep the following in mind:

• Look for organic, 100% pure moringa leaves.
• Moringa leaf powder should be stored in an air-tight container in a cool and dark environment.
• Look at the expiration date and shelf-life; it's best used within six months of harvesting.

Uses for moringa powder

Because of its adaptability, moringa can be used in a wide range of recipes for meals, snacks, and drinks. Matcha and moringa have comparable flavors (green tea ground into a powdered form). Although it is difficult to explain, it has been said to have an earthy, grassy, or green flavor. According to Curtis, some people appreciate the taste of moringa, while others prefer to blend it with stronger and sweeter flavors so that it plays a more complementary function. Here are some concepts to test out:

• Add to your morning smoothie
• Sprinkle in hummus
• Add to guacamole or your favorite dip
• Add to soups and salads
• Stir into a pasta sauce or pesto
• Bake into cookies and cakes
• Make tea by adding the leaves to hot water, steep and add your favorite sweetener

Overall, moringa is a nutrient-rich plant that provides numerous health advantages when consistently consumed. It can be used in many different recipes because of its versatility. There is a lack of research, and more human studies are required to back up the health claims. Before incorporating moringa into your everyday routine, see your healthcare professional.