What are the health benefits of Moringa?
Last updated on March 7th, 2023 at 10:24 am
10 minutes read.
In this article:
Overview
In these modern days, socioeconomic status has changed a lot, so people are now more concerned about their lifestyle and health.
They have knowledge about the detrimental effects of synthetic products. That is why they are interested in natural products. The utilization of natural products of plant origin having fewer side effects has gained popularity over the years. (1)
The Moringa tree, botanically known as (Moringa oleifera, from the family Moringacea) is one such miracle plant having tremendous nutritional and medicinal benefits.
It is rich in macro- and micronutrients and other bioactive compounds which are important for the normal functioning of the body and the prevention of certain diseases. (2)
It is commonly known as the ‘drumstick tree’ or ‘horseradish tree’. Moringa can withstand both severe drought and mild frost conditions and are hence widely cultivated across the world. It is found mostly in Asia, Africa, and South America.
The Leaves, flowers, seeds, and almost all parts of this tree are edible and have immense therapeutic properties including antidiabetic, anticancer, antiulcer, antimicrobial, and antioxidant. (3)
Most of the recent studies suggested that Moringa should be used as a functional ingredient in food. (4, 5, 6 )
In this article, you will learn everything you can use Moringa leaves to do for yourself and your family. Follow me closely.
How to use moringa
How to incorporate Moringa leaves in your diet.
Moringa leaves are nutritionally very rich, leaving behind carrots, oranges, and even milk in terms of nutritional value. The leaves find many uses in Indian cuisine as they are versatile and can be incorporated into the diet in many ways.
Adding them to juices and using them as stir-fried vegetables are the most common ways in which they are eaten. When consumed in their natural form, the moringa leaves have no side effects.
In Northern Nigeria, Moringa leaves are combined with okra and used to prepare a type of soup called jogole. The leaves can also be dried and added to egusi soup with other vegetables. You can also add it to porridge yam, or sprinkle a little in your stew.
Health benefits
Here are the tremendous health benefits of Moringa leaves.
1. Rich in Vitamins and Minerals
Moringa leaves are rich in vitamins A, C, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, and Folate. They are also rich in magnesium, iron, calcium, phosphorus, and zinc. (7)
One cup of moringa leaves will contain 2 grams of protein, magnesium (8 percent of the RDA), Vitamin B6 (19 percent of the RDA), Iron (11 percent of the RDA), Riboflavin (11 percent of the RDA), and Vitamin A (9 percent of the RDA). (7)
2. Rich in Amino Acids
Moringa leaves are rich in amino acids, the building blocks of proteins. 18 types of amino acids are found in them and each of them makes an important contribution to our well-being. (8, 9)
3. Fight Inflammation
Inflammation is how a body naturally responds to pain and injury. Moringa leaves are anti-inflammatory in nature due to the presence of isothiocyanates. They have niazimicin which is known to reign in the development of cancer cells.
Inflammation is the root cause of many diseases like cancer, arthritis, rheumatoid arthritis, and many autoimmune diseases. When we suffer an injury or infection, the body suffers increased inflammation. (3, 10, 11)
Basically, it is a protective mechanism against trauma but because of a wrong lifestyle and an unhealthy diet, inflammation can increase in the body. Long-term inflammation leads to chronic health issues.
Eating moringa leaves helps to reduce inflammation.
4. Rich in Antioxidants
Moringa leaves have anti-oxidative properties and protect against the damaging effects of free radicals present in the environment.
The damage caused by free radicals is responsible for many chronic diseases like type 2 diabetes , heart problems, and Alzheimer’s.
Moringa leaves are rich in vitamin C and beta-carotene that act against free radicals .
They also have Quercetin which is an antioxidant that helps to lower blood pressure. Another antioxidant that is present in moringa leaves is Chlorogenic acid which helps to stabilize blood sugar levels post meals.
A study in women showed that taking 1.5 teaspoons of moringa leaf powder regularly for three months had shown a significant increase in blood antioxidant levels. (3, 10, 12, 13 )
5. Lower Blood Sugar Levels
Sustained high blood sugar levels lead to the development of diabetes in individuals. Diabetes, in turn, can cause heart problems and organ damage in the body.
To avoid this, it is good to keep blood sugar levels in check. Moringa leaves are a perfect resource for that as they stabilize blood sugar levels due to the presence of isothiocyanates. (14, 15, 16)
Apart from oats, flaxseeds, and almonds, moringa leaves are a dependable remedy against high cholesterol.
Cholesterol is the major reason why people suffer from heart diseases and eating moringa leaves has been known to show considerable improvement against high cholesterol levels.
Moringa oleifera can lower those levels and protect against the risk of heart disease.
Pregnant women usually experience higher levels of cholesterol, which can in turn increase the risk of developing gestational diabetes during their term.
What is gestational diabetes?
It is a type of diabetes that is first detected in pregnant women who did not have diabetes before they were pregnant. Moringa leaves can certainly be included in the diet for gestational diabetes. (17, 18, 19)
7. Protects the Liver
Those who have tuberculosis can benefit greatly from moringa leaves as they reduce the negative effects of anti-tubercular drugs. The leaves accelerate the repair of the liver cells.
The leaves have a high concentration of polyphenols that protect against oxidative damage to the liver and may even reduce it. They increase the protein levels in the liver.
The liver is the site of blood detoxification, fat metabolism, and nutrient absorption and it can function properly only if the liver enzymes are normal. Moringa leaves stabilize these liver enzymes.(19, 20, 1)
8. Protects Against Arsenic Toxicity
In many parts of the world, arsenic contamination is a common problem. Arsenic has found its way into our systems through many food items, particularly rice.
Long-term exposure to this element can lead to the development of diabetes, cancer, and heart disease. Research on lab animals has shown that moringa leaves provided significant protection against arsenic-induced elevation of blood glucose levels in mice. (21, 22, 23)
9. Good for the Stomach
Moringa leaves are beneficial against digestive disorders. Those who suffer from constipation, bloating, gas, gastritis, and ulcerative colitis should add Moringa leaves to their diet.
The leaves have antibiotic and antimicrobial properties which make them an ideal remedy against digestive disorders. Even the high amount of B vitamins in the leaves helps in improving digestion. (1, 3)
10. Improves Bone Health
Moringa leaves are rich sources of calcium and phosphorus. Both of these elements are needed for good bone health. Since moringa leaves have an anti-inflammatory nature , they help combat arthritis and may even heal bones that are damaged. (24 , 25, 26, 27 )
Moringa oleifera also fights against osteoporosis and keeps bones and teeth strong
11. An Antiseptic
Moringa leaves are antiseptic and fight off many bacterial infections. They are even beneficial towards wound healing and help to heal bruises, minor cuts, and burns quickly as they reduce the clotting time. (28, 29, 30, 31)
12. Improve Lactation
In traditional Ayurvedic medicine, moringa leaves were used to increase lactation in nursing mothers. Since they are a rich source of protein, important vitamins, and essential nutrients, consuming moringa leaves is very good for the health of the mother and the baby.
Research had proven that the consumption of moringa leaves increases the volume of breast milk by increasing prolactin and providing essential nutrients. (32, 33, 34)
13. Helps in Weight Management
Moringa leaves increase fat burning in the body. They slim down the person without depleting energy reserves.
This keeps the person feeling buoyant and nourished. They reduce cravings for food and boost metabolism. They also lower cholesterol. (35, 36, 37 )
14. Good for Skin and Hair
Due to an abundance of antioxidants and nutrients, moringa leaves improve the health and appearance of skin and hair. They add suppleness to the skin and shine to the hair.
The antioxidants present in moringa leaves reduce the appearance of fine lines and wrinkles on the skin. They have about 30 antioxidants present. (38, 39, 1, 40 )
Not just this, a paste of moringa leaves when applied to the scalp and the hair reduces dandruff and adds life and bounce to dull, lifeless hair.
The leaves also strengthen the hair follicles. They are also good for acne-prone skin. This is why moringa leaves are part of many cosmetics.
They improve skin tone and add a glow due to their purifying nature and therapeutic properties. (41, 42)
15. Good for the Nervous System
Many nervous disorders have been known to show positive results against the use of moringa leaves. They support brain health and work as neuro-enhancers.
The high concentration of vitamins E and C combat neural degeneration and helps improve brain function. Those who have a migraine or suffer from recurring headaches must eat moringa leaves regularly.
These leaves also work as mood balancers as they stabilize the production of neurotransmitters like serotonin, dopamine, and noradrenaline which are important for memory, mood, and for stimulus-response. (43, 44, 1)
16. Good for Detoxification
Moringa leaves are natural cleansers and help to detoxify the system. This helps to keep the body and increases immunity against various infections. They also increase the energy levels in the body. (45, 46, 47)
Side Effects
What are the side effects of eating Moringa?
Moringa and its leaves may not be for everyone. While generally considered safe and healthy for most, there are some minor side effects to watch out for.
In large doses, the leaves, bark, roots, and moringa fruit may have laxative properties.
In pregnant women, the roots, bark, and extract of Moringa may cause uterine contractions. Pregnant women should take the advice of their doctors before including Moringa leaves or products in their diets.
Similarly, breastfeeding women should avoid Moringa leaves since it is unknown whether any of the chemicals or substances present can pass through the milk to the child.
In some cases, Moringa leaf powder has been found to contain higher than the recommended tolerable amounts of lead, please source any extracts you use only from reputable companies.
Lastly, it is recommended that people on blood thinners should also avoid Moringa unless they consult their doctor first. As with all things, when taken in moderation it can be safe for most people, so always use it with caution.
Drug interaction with moringa
Can eating Moringa interact with any medication?
Yes, consuming Moringa may interact with certain medications. (51, 52, 53, 54)
For example;
- Thyroid Medicines
Particularly, Levothyroxine medicine. Since moringa may increase thyroid function, it should not be taken along with other thyroid medicines.
Medicines are broken down by the liver
Moringa may slow down the breakdown of medicines in the liver, this may lead to subsequent issues.
Both moringa and diabetes medicines reduce the amount of glucose in the blood. If both are taken together then the blood sugar may drop too low.
- Blood pressure
Moringa has blood pressure-lowering properties, when taken with pressure medication it may cause your blood pressure to drop.
FAQ
If you drink Moringa every day any issues?
Consuming Moringa every day may lead to modest reductions in blood sugar and cholesterol levels. Moringa leaves are highly nutritious and can be consumed every day which proves to be highly beneficial for people who are lacking in essential nutrients.
What’s the best way to take Moringa?
You can take moringa on its own, on an empty stomach, or on a full stomach. You may take it with food, or without. It’s entirely up to you or as advised by the doctor.
How long does it take to notice positive effects when taking Moringa?
You may not see positive results instantly after consuming moringa. You must continue having moringa for at least a month or two to see good results.
What’s Moringa tea?
Moringa tea is an herbal tea made by steeping the moringa leaves in pure hot water. This tea can also be made using moringa leaf powder and tea bags. It is naturally caffeine-free and you can consume it any time of the day.
Conclusion
Moringa leaves, flowers, seeds, and almost all parts of this tree are edible and have immense therapeutic properties including antidiabetic, anticancer, antiulcer, antimicrobial, and antioxidant.
You can use fresh moringa leaves to make juice, and tea, and cook soup. The dried leaves can be added to any diet of your choice. Moringa and its leave may not be for everyone, especially pregnant women.
Moringa can interact with some medications, especially thyroid medicine, diabetes, and blood pressure drugs.
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The content provided in living Good Blog is for informational and educational purposes only. It’s not intended to provide medical advice or take the place of such advice or treatment from a personal doctor. All readers/viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Living Good Blog takes no responsibility for possible health consequences of any person(s) reading or following the information in this educational content. Viewers of this content, especially those taking prescription or over-the-counter medication, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
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