health benefits of moringa

8 Moringa health benefits you probably have no idea about.

Moringa, native to parts of Asia, is a flowering plant of the family Moringaceae. Moringa exists in a variety of species that grow well in tropical and subtropical climates. These vary in sizes from tiny herbs to massive trees. Because of moringa health benefits, it is sometimes termed as a miracle plant.

Moringa oleifera is the most widely cultivated species, native to northwestern India. The plant is marketed as a dietary supplementhealth food, or source for herbalism practices. Moringa roots and leaves can be dried to form moringa powder used to make tea, the essential oil can be made from moringa seeds and the fruit pods can be consumed as food.

In this article, we are going to learn moringa nutritional value, moringa health benefits, how to include moringa to our diet, and the side effects of using moringa. 

Moringa health benefits include; lowering blood pressure, fighting cancer, anti-inflammatory, cognitive health, helping diabetes, skin and hair health, liver and kidney health, and treating iron anemia.

What is the nutritional value of moringa?

Below is the nutritional value of moringa

Potassium

Iron

Magnesium

Phosphorus

Zinc

Calcium

Vitamins; A, Vitamin B1 (thiamine), B2 (riboflavin),

B3 (niacin), B-6, and K,

Folate

Amino acids

Antioxidants (vitamin C and E)

Fiber

Plant protein

How do we include moringa to our diet?

 

Incorporating moringa into our diet is very easy. Here are some of our favorite ways to consume moringa.

  • Cook moringa fruit pods(drum sticks) and Eat them as food. 
  • Steep moringa powder in hot water to make moringa tea
  • Sprinkle onto salads, eggs, roasted veg, pasta & risotto
  • Bake moringa into bread, brownies, muffins & cookies
  • Stir moringa into soups, dips, sauces, casseroles & stews
  • Shake moringa into apple juice, coconut water & salad dressings
  • You can blend moringa into sauces, green juices, smoothies & ice creams

How much Moringa should I take a day?

Carrie Waterman, Ph.D., Professional Researcher, who has been working with moringa for several years notes that the optimal amount of moringa for a 150 lbs adult is 1,600-2,200 mg a day. 

Waterman recommends a daily serving size of 5-10 grams and adds that; “Because moringa is considered a vegetable, like broccoli or spinach, its consumption is generally regarded as safe in countries of native consumption.” 

In a nutshell, since moringa numerous nutritional benefits and does not pose serious side effects, one can eat moringa as much as they are comfortable with. However, 1 tsp to 1 tbsp. is enough for your body to reap the benefits of moringa such as iron, protein, fiber, and more.

What are moringa health benefits?

The health benefits of moringa include;

1. Lowers blood sugar and protects against diabetes

Animal studies show that moringa prevents sugar spikes after meals and reduces fasting blood sugar levels in both diabetic and non-diabetic animals. Maintaining healthy blood sugar is key during the protection against diabetes. Also, the antioxidants in moringa help protect insulin-producing cells from damaging oxidative stress. 

2. Reduces inflammation and oxidation

Moringa soothes chronic inflammation in your body by suppressing inflammatory enzymes and boosting the production of anti-inflammatory cytokines. This helps to fight diseases such as diabetes, arthritis, and obesity.

Moringa contains antioxidants such as vitamin C and E, flavonoids, and polyphenols that fight free radicals and protect the cells against oxidative stress, weight gain, and DNA damage. 

3. Defends the body against viral, fungal, and bacterial infections

Moringa has antibacterial, antiviral, antifungal, and anti-parasitic properties. This makes it useful in food preservation and water purification.  Incorporating moringa in our diet boosts the body’s resilience against UTIs, HIV, food poison, digestive bacteria, and skin infections 

4. Fights cancer

Moringa plays a big role in enhancing cancer treatments. Studies show that leaf extracts from moringa for example glucosinolates and quercetin help inhibit growth and trigger cell death in growing tumors. 

Another study showed Moringa leaf extracts increased the effect of chemotherapy in human pancreatic cells.

5. Cognitive health

Moringa protects the brain tissue against neurodegeneration and damage. The brain at some point is challenged to replenish itself, build new connections, and enhance memory function. Moringa leaf extract may be valuable in treating cognitive disorders. In one rat study, treatment with moringa helped regulate and restore healthy neurotransmitter levels after Alzheimer’s-like brain damage.

6. Protects the kidney and the liver 

Moringa is high in antioxidants and can detoxify heavy metals. This is how moringa can protect the kidney and liver against toxins. Also, moringa is high in calcium. The calcium binds with the oxalates in the stomach and intestines to remove them from the body. This prevents the oxalates from moving to the kidney to form kidney stones.

7. Skin and hair health

Moringa oil from pressed seeds and leaves is rich vitamins and antioxidants. Vitamin C boosts the production of collagen and protects your skin from oxidative stress. The combination of all these processes fights wrinkles, sagging skin, and sun damage. 

The anti-inflammatory and antimicrobial properties can also help clear acne or blackheads from the skin. The oil is an excellent hydrating moisturizer or hair treatment. 

Moringa oil promotes the growth and movement of fibroblasts responsible for producing collagen in wound healing.

8. Treats low iron anemia

Moringa is a very good source of iron for vegetarians who need to supplement their iron supply in the body. Also, moringa improves iron absorption, increases red blood cell counts, and prevents the breakdown of red blood cells seen in sickle-cell anemia. 

What are the side effects of using moringa?

Moringa is generally safe to eat and adds a lot of benefits to your diet. However, always consult your doctor or health practitioner if you intend to use moringa to treat specific diseases. This is very important more so if you are taking any other medications.

The few possible effects include;

The chemicals in the root, flowers, and bark may cause uterus contractions leading to miscarriages in pregnant women. 

Medical interactions

Using moringa with diabetes medications may low blood sugar to dangerous levels

Moringa is effective at lowering blood pressure. Therefore, taking moringa alongside drugs that lower blood pressure may lower your blood pressure to dangerous levels.

Bottom line

Moringa is generally safe to eat and adds a lot of benefits to your diet. However, always consult your doctor or health practitioner if you intend to use moringa to treat specific diseases. This is very important more so if you are taking any other medications.

Before you sign out these articles from our site may be of great benefit.

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