no matter what you call Moringa oleifera — Also known as “drumstick tree”, “tree of life” and “miracle tree”, it is one of the most nutritious plants in the world. It has a wide range of nutritional and bioactive compounds, including essential amino acids, carbohydrates, fiber, vitamins, minerals, and phytonutrients, making this plant powerful.
Native to northern India and eastern Africa, you’ll find the two most popular species in those regions, though there are 13 different species in total. Even when it comes to the latest research, a few varieties of this popular plant commonly stand out. “Among the 13 species, current studies are limited to Moringa oleifera, moringa stenopetala, Moringa concanensis Y pilgrim moringasays Jerlyn Jones, MS, MPA, RDN, registered dietitian, certified LEAP therapist and owner of The lifestyle dietitian.
Moringa dates back to ancient times and has been used in phytomedicine and Ayurvedic healing for centuries. “The benefits of moringa were recognized long ago when it was used in Ayurvedic medicine over 4,000 years ago,” says Isabel Smith, MS, RD, CDN, integrative dietitian and Founder of Isabel Smith Nutrition.
Moringa was used by the ancient Greeks, Romans, and ancient Maurya warriors of India who reportedly consumed moringa leaves for more energy and strength, especially during war. Today, moringa trees are grown and consumed throughout the world.
What is moringa?
Every part of the Moringa plant is edible. “moringa oleifera the leaves, seeds, bark, roots, sap and flowers are used extensively in traditional medicine and the leaves and immature seed pods are used as food products,” says Jones. The most widely used part of the plant is the edible leaves, and in the United States, the dried leaves are sold as dietary supplements, either in powder or capsule form.
benefits of moringa
Modern medicine continues to confirm many of its health and nutritional benefits. here are the best moringa health benefits and creative ways to use it:
1. It is extremely nutritious
“Moringa leaves are one of the most nutrient-dense vegetables on the planet, packed with protein, essential amino acids, 27 vitamins and 46 antioxidantssays Lisa Curtis, Founder and CEO of Kuli Kuli Foods. That includes key nutrients like calcium, ironB vitamins, potassium, magnesium Y vitamin C. In general, moringa is rich in macro and micronutrients and other bioactive compounds that are vital for the normal functioning of the body and the prevention of many diseases.
2. Fights inflammation
Inflammation it is a physiological response that occurs in the body to protect against infection and restore injury to body tissue. “Moringa contains nutrients that fight inflammation, including phytonutrients, antioxidants, and antibacterial compounds,” says Smith. Together, these powerful compounds fight inflammation in the body by attacking free radicals (cell-damaging compounds), and as a result reduce oxidative stress, reduce inflammation and fight disease. “Two notable compounds are quercetin, a powerful antioxidant and anti-inflammatory agent, and isothiocyanates, which aid in detoxification and have anti-inflammatory effects,” says Smith. A to study suggests that these specific compounds found in moringa may help relieve low-grade inflammation associated with chronic disease.
3. It could improve your sexual desire
Did you know that stress can negatively affect sexual function? It can throw libido out of balance by increasing cortisol and decreasing the feel-good hormone, dopamine. Sexual function is a very complex process that involves the brain, hormones, emotions, nerves, and muscles, which are very sensitive to stress. Many herbs that are considered aphrodisiacs have long been used to increase libido, and moringa might be one of them. “Animal studies found that moringa can increase testosterone and lower cortisol, which supports libido,” says Smith. according to an animal to study, moringa the leaves may have beneficial effects on stress-induced male sexual dysfunction. Jones adds that “human studies are needed before firm conclusions can be drawn.”
4. You will feel more energetic
If you’re looking for a energy boost Caffeine-free, you may want to consider moringa in your morning routine. “It is rich in vitamins and minerals, especially iron and vitamins C and D, nutrients involved in energy-producing metabolism,” says Jones. Moringa also contains B vitamins that help maintain long-term energy and support healthy metabolic processes. And the good news is that you won’t experience low energy, jitters, or feelings of anxiety, which are common side effects of caffeinated beverages.
5. May support cognition and mood
The extract of plants such as moringa and its effect on improving cognition and mood continue to be widely studied. Moringa can stimulate cognition given its amino acid and vitamin profile. “It contains tryptophan, a precursor to serotonin, also known as the happiness hormone,” says Smith. This feel-good hormone works on your brain’s reward centers and “enhances learning, motor function, and memory,” says Curtis. You’ll find vitamins C and E in moringa, powerful antioxidants that help reduce oxidative damage in the brain, an important factor in the development of some cognitive disorders.
6. Balance blood sugar
This edible plant could keep blood sugar levels stable for the better. “Moringa is believed to help balance blood sugar thanks to its chlorogenic acid and isothiocyanates,” says Smith. Chlorogenic acid can potentially control blood sugar levels by regulating the uptake or release of glucose (sugar) by cells after a meal. Smith adds that “studies have supported the use of moringa to aid in blood sugar balance with positive effects on fasting blood sugar levels, insulin levels, HbA1c, and overall blood sugar control.” blood glucose in those who consume moringa powder.
7. It has anti-aging properties
While there’s no shame in getting old, moringa is packed with antioxidants like flavonoids and polyphenols, which can combat premature wrinkles and keep your skin young, according to research. “Its compounds have powerful anti-inflammatory effects and their anti-aging benefits in skin care are promising, but additional research is needed,” says Jones.
8. Can lower blood pressure
If you struggle with high blood pressure, adding moringa to your diet on a regular basis could make a difference, especially when your routine includes exercise and a nutrient-dense diet. Moringa powder has antihypertensive properties because it contains quercetin. “This antioxidant decreases oxidative stress in the heart and helps stabilize blood pressure control systems in the body,” says Curtis. If you’re taking blood pressure medication, you’ll want to talk to your health care provider before considering moringa, as it can cause your blood pressure to drop too low.
9. May help with digestion
If you have digestive problems such as constipationthe fiber found in moringa can help keep you regular. “It contains soluble fibers and insoluble fibers,” says Curtis. Both forms of fiber have many health benefits, especially for digestion. Soluble fiber dissolves in water and turns into a gel, slowing down digestion and keeping you full longer, while insoluble fiber adds bulk to stool, making it easier to pass through the digestive tract and therefore Therefore, it reduces constipation. Not only that, but Moringa’s nutritional profile contains compounds that help promote beneficial bacteria in the gut.
10. May Improve Cholesterol
Be healthy cholesterol levels is crucial to prevent heart disease. The good news is that “moringa has the potential to lower cholesterol,” says Smith. According to A studyMoringa has hypocholesterolemic (lipid-lowering) and anti-atheroscotic (prevents the accumulation of plaques on the walls of the arteries) activities that promote heart health.
Does moringa have any side effects?
Moringa is a powerful plant, and when consumed in large quantities, some people may experience an upset stomach, abdominal pain, or other digestive problems. “If you are pregnant or nursing, avoid consuming moringa as the chemicals found in the root, bark, and flowers can be harmful,” says Smith.
Also, moringa can have interactions with some medications. If you’re interested in trying moringa, it’s best to start with a small dose, such as a half to a teaspoon per day. Jones adds that “more than 70 grams of moringa a day can cause vitamin and mineral toxicity.” It is recommended to check with your health care provider before adding moringa to your daily routine to be safe.
How to buy moringa
In the US, moringa is commonly found in powder or supplement form. It is always best to read the instructions on the food package on how to use moringa safely. If you want to experiment with the leaves and pods, you will probably find it in an international market. Here are some tips to keep in mind when buying moringa:
- Look for organic, 100% pure moringa leaves.
- Moringa leaf powder should be stored in an airtight container in a cool, dark environment.
- Look at the expiration date and shelf life; it is best used within six months of harvest.
How to use moringa powder
Moringa is versatile and can be added to a variety of recipes, from meals to snacks to beverages as well. Moringa tastes similar to matcha (ground green tea in powder form). It is difficult to characterize, but has been described as having an earthy, herbaceous, or green flavor. “Some people enjoy the flavor of moringa, while others prefer to combine it with stronger, sweeter flavors, allowing moringa to take on a more complementary role,” says Curtis. Here are some ideas to try:
- add to your morning smoothie
- Sprinkle hummus
- Add it to guacamole or your favorite dip
- Add to soups and salads.
- Stir into a sauce for pasta or pesto
- Bake into cookies and cakes.
- Prepare tea by adding the leaves to hot water, let steep and add your favorite sweetener.
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Overall, moringa is a nutrient-dense plant that offers many health benefits when consumed regularly. It’s versatile, making it a great addition to numerous recipes. Research is limited and more human studies are needed to support health claims. Talk to your health care provider before adding moringa to your daily regimen.
