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What is moringa good for?

What is moringa good for?

Team ErbologyErbology

Moringa oleifera, originating from the Indian subcontinent has gained increased popularity over recent years for its nutrient profile and health benefits! So, what is moringa good for?

November 28, 2022 5:52 pm

What is moringa?

First let’s begin by looking into the background of this unique plant. Moringa oleifera is a large tree native to the Northern region of India. It goes by several names including drumstick tree, horseradish tree or ben oil tree. 

People eat almost all parts of the tree and in many parts of the world it is consumed as a herbal remedy. This especially applies to the leaves and pods, which are commonly eaten in parts of India and Africa where it has been used in traditional medicine for thousands of years. In fact, it can positively impact so many different parts of the human body that several cultures refer to it as “the tree of life.”

In countries where the plant grows in abundance, the leaves are collected and eaten fresh, or dried, ground into powder and added to food. The seeds produce an oil, while the roots, which have a faint taste of horseradish, are dried or grated fresh.

Moringa oleifera is an adaptogenic herb and a powerful antioxidant, and that means it supports the health of the human body on several different levels. In this article we’ll breakdown and analyse what moringa is good for. But first let’s take a look at the nutritional content. 

Nutritional breakdown of the leaf

You might have already guessed that moringa leaves are an excellent source of vitamins and minerals! A 100g serving of moringa leaf powder, which is the most common form of this ingredient contains:

  • 375kcal
  • 25g of protein
  • 0g of fat
  • 50g of carbohydrate
  • 25g of fibre
  • 0g of sugar 

It’s also an excellent source of:

  • Vitamin B1, B2, B3, and B6
  • Vitamin C
  • Calcium
  • Iron
  • Magnesium
  • Potassium
  • Zinc
  • Amino acids

Out of the above mentioned it’s worth noting that in particular moringa’s content of iron and calcium is excellent. In fact, 2 tsp (4g) of moringa powder contains over ¼ of our RDA of iron and around 10% of our RDA of calcium. 

Interestingly, moringa is rich in antioxidants, which might explain its positive effects in reducing oxidative stress. Let’s look at this a bit further.

Can moringa reduce oxidative stress?

Before we investigate how this unique plant can reduce oxidative stress, first let’s fill you in on the power of antioxidants and how they fight free radicals. 

Antioxidants have the ability to help neutralise free radicals in the body. But what are free radicals and why are they so bad? Free radicals are unstable atoms that cells produce as a result of various foods and stimuli. When there are more free radicals than antioxidants, it can lead to a state called oxidative stress. Continuous oxidative stress damages our DNA and other significant molecules in our bodies, which can increase the risk of diseases, including cancer and heart disease.(1)

As previously mentioned, moringa is rich in antioxidants. In particular, these include:

  • Vitamin C, which is a water-soluble antioxidant known as ascorbic acid and an essential dietary nutrient. It’s a part of many body functions, including absorption of iron, proper functioning of the immune system, and maintenance of healthy bones and teeth.
  • Beta-carotene, which converts to vitamin A in our body. It plays an important role in healthy vision, cell division, reproduction and immunity.
  • Quercetin is a plant pigment that is a potent flavonoid and more specifically a flavonol. It is a versatile antioxidant that protects against tissue injury as a result of various drug toxicities.

So, what does the research say? In one study, scientists investigated the effect of moringa leaf extract on markers of oxidative stress in HL60 cells exposed to oxidative stress. To improve the reliability of the research the HL60 cells were incubated with different concentrations of moringa leaf extract, whilst being subjected to the same levels of oxidative stress. The results showed that the leaf extract did in fact provide protection against oxidative stress within 24 hours. Furthermore, the most significant protection occurred after 24 hours of incubation.(2)

mango smoothie recipe

Are there any benefits of moringa for inflammation?

Subsequently, oxidative stress triggers inflammation, which is the cause of many chronic diseases. 

First, let’s look into how inflammation comes about. After infections and injuries trigger the body’s immune response, immune cells produce free radicals. As a result, free radicals damage healthy cells, which results in inflammation. Unfortunately, this may lead to several conditions, including heart disease, diabetes, cardiovascular disease, and arthritis. It’s worth pointing out that inflammation is an essential protective mechanism. However, it may become a major health issue if it continues over a long period of time.

So, is moringa good for inflammation? Traditionally, the moringa plant has been used to fight against inflammation, such as joint pain. 

Rheumatoid arthritis is an autoimmune and inflammatory disease, which means that your immune system attacks healthy cells in your body by mistake, mainly attacking the joint, causing painful swelling. But, does the research back up the use of moringa as a traditional treatment?

One study found that moringa root extract might indeed be helpful in treating acute inflammatory conditions, such as rheumatic pain. Meanwhile, another study found that moringa root extract significantly inhibited the development of an oedema just as much as indomethacin, a nonsteroidal anti-inflammatory drug. The swelling process, i.e. oedema, is the result of acute inflammation, a response triggered by damage to living tissues.(3)

Scientists believe that isothiocyanates are the main anti-inflammatory compounds in moringa leaves, pods and seeds.(4) In addition, isothiocyanates are abundant in cruciferous vegetables such as broccoli, brussels sprouts and cabbage, and they significantly contribute to the cancer chemopreventive activity of these vegetables.(5)

However, it’s important to note that so far, research only includes test-tube and animal studies. Therefore, it remains to be seen if moringa has anti-inflammatory effects in humans. Fortunately, future studies will help form a more clear answer surrounding this, so keep your eyes peeled!

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"it’s worth noting that in particular moringa’s content of iron and calcium is excellent."

Does moringa help lower blood sugar levels?

High blood sugar is a serious health problem for many people, especially those with diabetes. According to Diabetes UK, over 4.9 million people in the UK have diabetes and 13.6 million people are at higher risk of type 2 diabetes. 

Over time, high blood sugar levels increase our risk of developing serious health problems, such as heart disease and organ damage. Therefore, it’s essential to try and keep our blood sugar within a healthy range. 

Interestingly, a number of studies have shown that moringa may help lower blood sugar levels. Let’s look a little further into this. 

Researchers looked at the effects of moringa leaf powder on postmenopausal females and their blood sugar levels. 30 participants took 7g of the leaf powder every day for 3 months. As a result, fasting blood sugar levels reduced by an average of 13.5%. In addition, the study showed amaranth leaf powder was just as effective in reducing blood glucose levels. This is because the two plants contain antioxidants, including carotenoids, vitamins C and E, and flavonoids, which play an important role in reducing blood glucose.(6)

Another study found that adding 50g of moringa leaves to a meal reduced the rise in blood sugar by over 20% in people with diabetes.(7) Again, scientists believe these effects are caused by isothiocyanates, which may stabilise the blood sugar levels.(8)

Although, only a few human trials exist, and they’re generally a small sample size. The majority of the evidence is based on animal studies, which highlights the need for more research. 

Is moringa good for sleep?

According to a study, over 30% of adults report sleeping less than the recommended seven hours per night.(9) Not getting the recommended amount of sleep can raise a whole host of issues, such as hypertension and diabetes.(10) In other words, sleep is vital for our health. If you happen to be amongst the 30% of people who struggle to sleep then this next section could be of particular interest to you. 

Ideally something so fundamental like sleep should be simple, but unfortunately that’s just not the case. There is a wide range of factors that can either hinder or support your sleep. Let’s look a little further into what these are and shine some light on the question ‘is moringa good for sleep?’. 

One of the biggest factors that contributes to lack of sleep is stress. Fortunately, moringa is an adaptogen, which means it can help our bodies resist both mental and physical stress.

Melatonin regulates our circadian rhythm, helping us to sleep when we need to. Coincidentally, moringa helps to increase melatonin naturally. Therefore, you don’t have to worry about taking a melatonin supplement with questionable dosing. In addition, moringa contains all essential amino acids including tryptophan, which is a precursor for both melatonin and serotonin, with the latter helping to manage depression and anxiety. 

As a result, moringa gives our bodies the ability to produce melatonin on its own, whilst improving our mood. Therefore, taking moringa may contribute to a better night’s sleep.

Can moringa cause side effects?

While generally considered safe and healthy for most people, moringa can have its downsides so it may not be for everyone. Therefore, if you’re considering using it our advice would be to discuss it over with a doctor first.

Ingestion may cause the following side effects:

  • Moringa is not recommended for pregnant women. The roots, bark and extract of moringa may cause uterine contractions. Therefore, pregnant women should take the advice of their doctors before including moringa products into their diets. 
  • Occasionally, moringa leaf powder contains higher than the tolerable amounts of lead. Please be vigilant and source it only from reputable companies. 
  • Lastly, in large doses moringa may produce laxative properties. 

Moringa can also interact with the following medications:

  • Levothyroxine, which is a thyroid medication. Compounds in the moringa leaf may aid the thyroid function, but people should not take it in combination with other thyroid medications.
  • Medications that break down in the liver. Moringa may decrease how quickly this breakdown occurs, which could lead to various side effects or complications.
  • Diabetes medications and moringa are both effective at lowering blood sugar. It is essential to make sure that blood sugar levels do not get too low.
  • High blood pressure medication, such as blood thinners, and moringa lower blood pressure. Therefore, taking moringa alongside these medications may result in blood pressure becoming too low.

It’s worth mentioning that generally speaking there have been very few side effects reported with moringa. In fact, studies report no adverse effects in humans who consumed 50 grams of moringa powder as a single dose or 8 grams per day for 28 days. However, as with all things, when taken in moderation it can be safe for most people, so always use it with caution.

How do I take moringa?

Traditionally, moringa has been consumed as a warm drink. Moringa tea is made by steeping the moringa leaves in pure hot water. This herbal tea can also be made using moringa leaf powder. 

Moringa leaves and the powder are naturally caffeine-free, so you can consume it as a relaxing beverage before bed. A little tip – using spices and herbs, such as cinnamon and lemon basil, can help offset the slightly earthy notes of moringa and some extra vibrancy to your cuppa!

The moringa leaf powder is probably the most versatile option, which also explains why it’s the most popular. It’s great for sprinkling on salads or mixing into salad dressing, stirring into soups or adding to a variety of pasta sauces, such as marinara or pesto. If you have a sweet tooth, fear not, it’s good for mixing into baked goods like brownies and cupcakes or blending into smoothies to give them a nutritional boost. 

The recommended serving sizes of the powder range from 2 to 6g. You can take it on its own in a glass of water, on an empty stomach, or on a full stomach. You may take it with food, or without. The choice is yours. 

organic moringa powder

So, is moringa good for you?

To date, there are in fact several studies that suggest moringa may lead to reductions in blood sugar and oxidative stress, act as an anti-inflammatory and aid the sleeping process. However, many of the results that portray positive effects were test-tube and animal studies. Although this does indicate the biological plausibility of moringa to possess these positive effects, it also highlights the need for further research on human participants. 

That being said, moringa has been used as a traditional medicine in India and Africa for thousands of years, gaining a popular reputation. It’s also worth recapping that it is an excellent source of vitamins, minerals, and antioxidants. So, if you’re just looking to add an extra nutritional boost to any of your meals, snacks or drinks, moringa could be perfect for you.

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