The moringa tree is a superfood that has been getting a lot of attention lately. Not only is this tree packed with nutrients: every single part of it can be consumed, from the roots to its leaves.
While this tree is extremely common and widely used in the sub-tropical regions of Asia, Africa, and Latin America, people who don’t live in these areas may never have heard of this miracle tree before.
Luckily, there are plentiful ways to consume moringa if you can’t grow it in your backyard. But first, let’s get to know more about this superfood.
What is Organic Moringa?
Indigenous to different parts of Asia and North Africa, the moringa tree has been used for centuries. Due to its plentiful healing properties, it has been labeled as the Miracle Tree. Although the looks of moringa aren’t entirely impressive, it is packed with different health benefits you probably didn’t know it can offer.
Known as a superfood in areas where it is native to, moringa (scientific name Moringa oleifera) also offers a variety of medicinal uses and health benefits. Its leaves alone are rich in calcium, vitamins A and C, zinc, iron, magnesium, and potassium and every part is edible – even its roots! [1]
The 8 Benefits of Organic Moringa
For centuries, herbal medicines have been widely used in different parts of the world. As a widely available plant in the Southeast Asian region, organic moringa has been used to help cure and prevent different illnesses.
Consumed mainly in Southeast Asia, moringa is usually used as medicine, food supplement, and an additive to dishes. It contains vitamins and minerals including calcium, phosphorus, and vitamin B2.
Below are some of the known benefits that this superfood can offer:
- It Is Rich In Antioxidants
Not only is organic moringa packed with vitamins and minerals; it is also full of antioxidants that help prevent the damage caused by free radicals. Because moringa is rich in vitamins A and C, it contains anti-oxidative properties that fight the harmful effects of free radicals. [2]
The damage free radicals can do is associated with conditions like Type 2 Diabetes and Alzheimer’s disease. [2]
- It Helps Lower Cholesterol and Blood Sugar Levels
Moringa leaves are a dependable resource when it comes to fighting cholesterol, the major contributor to heart diseases. Improvement against high cholesterol levels were found after the consumption of moringa leaves. They lower cholesterol levels and aids in protecting against different heart diseases. [2]
Aside from its leaves, the antioxidative properties of moringa extract are found to be valuable when it comes to preventing cardiac damage and maintaining a healthy heart. [3]
Not only that, moringa leaves can also be of great help to those with high blood sugar levels. Because of the isothiocyanates found in moringa leaves, blood sugar levels can be stabilized and may help prevent the development of diabetes. [2] Additionally, moringa also reduces the amount of sugar and protein in the urine. [3]
- It Is Good For The Skin And Hair
Moringa seed oil is known as a hair protectant which fights free radicals to keep the hair clean and healthy. Since it also contains protein, it is also helpful when it comes to protecting skin cells. Moringa also contains detoxifying properties which keep the hair and the skin healthy. [3]
- It Helps Fight Inflammation And Helps Wounds Heal
Moringa extract is commonly used as herbal medicine to treat wounds. Due to its ethyl acetate component, moringa extract is used to promote the healing and closure of wounds. [4]
Moringa is also known as anti-inflammatory and as an analgesic. However, studies about the clinical importance of the wound-healing properties of moringa extract have not been studied enough. [4] But, of course, it doesn’t hurt to try. Just make sure you have the right leaves at hand!
- It Protects The Liver
Another of moringa’s miracles is the reduction of liver damage. Moringa is found to reduce the negative effects of anti-tubercular drugs in tuberculosis patients. Liver cells are repaired through the help of moringa leaves because of its high polyphenol concentration. This high concentration protects the liver from damage and might reduce it.
Moringa leaves also stabilize liver enzymes which help the liver function normally. Unstabilized liver enzymes may disrupt processes that occur in the liver, including fat metabolism and nutrient absorption. [2]
- It Improves Eye Health
Because of moringa’s high antioxidant levels, moringa can help improve and protect your eyesight.
It can be taken to prevent retinal vessel dilation, thickening of capillary membranes, and may hinder retinal dysfunction. Moringa is also rich in vitamin A which is known to contribute to better eye health. [6]
- It Helps In Reducing High Blood Pressure
Not only does moringa lower cholesterol and blood sugar levels, it also reduces high blood pressure thanks to its isothiocyanate and niaziminin content. These compounds are found to prevent the thickening of arteries which can cause high blood pressure. [3]
Moringa also contains the antioxidants Quercetin and Chlorogenic acid which hep lower blood pressure and stabilize blood sugar levels. [2]
- It Aids Weight Loss
Aside from lowering cholesterol levels, moringa leaves are known to help increase the body’s fat-burning process. The consumption of moringa leaves does not exhaust the body’s energy reserves which makes the individual feel light and healthy while reducing food cravings and boosting metabolism. [2]
Best Ways to Incorporate Moringa in Your Diet
After finding out about all the benefits the miracle tree can offer, you might be wondering how to incorporate organic moringa in your diet.
Below are just some of the ways to consume moringa if they happen to be available in your area:
As an ingredient
You can add moringa to your smoothies or make tea out of it. Another way you can use moringa is for desserts with moringa powder as one of the ingredients. However, the most common culinary uses of moringa leaves is to be used as a topping for salads, soups, and viands. [6]
If you’re a fan of hearty soups or just want to try something new, here’s a recipe from Tasting Table that you can try7]:
Ingredients:
- 8 ounces Moringa stalks, cut into 3-inch pieces
- 4 cups water
- 1 teaspoon olive oil
- 1 teaspoon kosher salt
- 1 teaspoon fennel seeds
- ¼ teaspoon ground turmeric
- Pinch cumin seeds
- 6 curry leaves
- 2 medium taro roots, peeled and cut into ½-inch pieces
- 1 green Thai chile, seeded
- Kosher salt, to taste
- 1 lime, quartered, for serving
- Freshly ground black pepper, for garnish
How To Prepare:
In a 2-quart saucepan, combine all the ingredients, except for the lime wedges and pepper, over medium-high heat and bring to a boil. Reduce the heat to a simmer and cook, covered, until the vegetables are tender, 20 minutes.
Transfer the mixture to a blender and pulse until the soup is coarsely puréed. Set a fine-mesh sieve over a bowl and strain, using a spoon to press out as much pulp as possible from the organic moringa fibers. Discard the fibers.
Adjust the seasoning as needed with salt and divide between bowls. Squeeze a lime wedge over each bowl of soup. Then garnish with freshly ground black pepper and serve.”
As an extract
Moringa is also widely available in its liquid extract form. If you are feeling experimental, you can try making your own batch of moringa extract out of moringa leaves and pods.
Moringa extract can be turned into a powder which can be used to make smoothies and juices. Moringa extract is also used to create supplements. Due to its highly concentrated nature, it’s not advised to ingest large amounts of moringa extract as it may cause certain side effects.
As a powder
Aside from adding moringa as an ingredient to different food items, moringa can also be turned into powder for easier consumption. A research conducted by the U.S. Department of Agriculture found that a 10-gram serving of moringa powder contains 150 mg of calcium, 2 mg of iron, and 160 mg of potassium. [9]
Like fresh moringa, moringa powder also offers a ton of medicinal and nutritive properties that can help individuals maintain good health.
If fresh moringa is not widely available in your area, the next best way to consume this miracle superfood is by using it as a powder, which is widely available. You can use moringa powder to create smoothies, lattes, soups, or even as a topping for baked goods and other dishes.
If you’re a fan of smoothies, here’s an easy, flavorful, and nutrient-packed moringa smoothie recipe from Healthier Steps that you can try.
Ingredients:
- 1 cup almond milk
- 1/2 cup fresh moringa leaves, or 1 tablespoon moringa powder
- 1 frozen banana, chopped
How To Prepare:
Simply add all ingredients to a high-speed blender, and blend until smooth and creamy. Best enjoyed when served immediately!
Possible Risks and Side Effects
Just be reminded that like everything else in the world, the excessive consumption of organic moringa has its risks. Some medications do not mix well with the compounds present in moringa.
These include medication for diabetes and high blood pressure. When taken simultaneously with moringa, this can cause the blood sugar and blood pressure to go lower than prescribed. It is also not recommended for consumption of pregnant women because of its anti-fertility properties. [3]
Otherwise, reports on the side effects of moringa and its consumption are very few, making it safe for general consumption.
Conclusion
The moringa tree is a superfood that deserves the recognition it is getting from health enthusiasts. Its abundance of antioxidants and nutrients make it a versatile addition to a healthy lifestyle.
Not only does moringa help in the prevention and cure of different diseases, it can also be a good addition to your growing herb garden. Moringa trees are drought-tolerant and grow anywhere (except in freezing temperatures), even in sandy soils. [1]
They are also compact and won’t take up much space unlike other fruit-bearing trees. This multipurpose tree will surely give you the miracle that can help improve your health and wellness.
References
[1] Quinton, A., & Davis, U. (2018). Moringa, the next superfood. Phys.org. Retrieved 22 June 2020, from https://phys.org/news/2018-10-moringa-superfood.html.
[2] Banerjee, N. (2018). Moringa Leaves – 16 Health Benefits That You Should Know – PharmEasy Blog. PharmEasy Blog. Retrieved 22 June 2020, from https://pharmeasy.in/blog/16-health-benefits-of-moringa-leaves.
[3] Cadman, B. (2020). Moringa: Benefits, side effects, and risks. Medicalnewstoday.com. Retrieved 22 June 2020, from https://www.medicalnewstoday.com/articles/319916.
[4] Gothai, S., Arulselvan, P., Tan, W., & Fakurazi, S. (2016). Wound healing properties of ethyl acetate fraction of Moringa oleifera in normal human dermal fibroblasts. Journal Of Intercultural Ethnopharmacology, 5(1), 1. https://doi.org/10.5455/jice.20160201055629
[5] Sissons, B. (2019). 4 essential vitamins for eye health. Medicalnewstoday.com. Retrieved 22 June 2020, from https://www.medicalnewstoday.com/articles/326758.
[6] Bunch, E. (2018). How to use moringa in every meal of the day | Well+Good. Well+Good. Retrieved 22 June 2020, from https://www.wellandgood.com/good-food/how-to-use-moringa.
[7] This Is the Healthiest Soup You’ve Ever Had. Tasting Table. (2020). Retrieved 21 June 2020, from https://www.tastingtable.com/cook/recipes/moringa-soup-recipe.
[8] Luqman, S., Srivastava, S., Kumar, R., Maurya, A., & Chanda, D. (2012). Experimental Assessment ofMoringa oleiferaLeaf and Fruit for Its Antistress, Antioxidant, and Scavenging Potential UsingIn VitroandIn VivoAssays. Evidence-Based Complementary And Alternative Medicine, 2012, 1-12. https://doi.org/10.1155/2012/519084
[9] Bedosky, L., & Kelly Kennedy, R. (2020). The Science-Backed Health Benefits of Moringa Powder (M. Oleifera) | Everyday Health. EverydayHealth.com. Retrieved 21 June 2020, from https://www.everydayhealth.com/diet-nutrition/diet/science-backed-health-benefits-moringa-powder/.
