Dubbed “the most nutrient-rich plant yet discovered,” the moringa tree has earned the affectionate title of “the miracle tree” in regions where it thrives. Native to North India, this remarkable plant has spread its roots across Africa, Arabia, Southeast Asia, the Pacific and Caribbean Islands, and South America. As the wellness and nutrition conversation evolves, moringa is making a significant comeback, reminding us that sometimes, what’s old is new again.
What is Moringa?
Moringa, scientifically known as Moringa oleifera, is a small tree whose leaves, seeds, roots, and flowers are all technically edible. While all parts of the tree can be consumed, in the U.S., the seeds, oil extracted from those seeds, and ground powder made from the leaves and stems are the most commonly used forms. Moringa powder is often added to smoothies, teas, or even pasta sauces, making it a versatile addition to various diets.
Ayla Barmmer, M.S., RD, from Boston Functional Nutrition, highlights the tree’s versatility, stating, “Every part of the tree is used either for nutritive or commercial purposes.” This adaptability is one of the reasons moringa has gained popularity in recent years.
Moringa Nutrition
The nutritional profile of moringa is impressive. Just two teaspoons of moringa powder (approximately 10 grams) contain:
- Calories: 15
- Protein: 1g
- Fat: 1g
- Carbohydrates: 2g
- Sugars: 0g
- Fiber: 1g
- Sodium: 7mg
Moringa’s nutrient density has made it a valuable resource in combating malnutrition in various parts of the world. Research published in the journal Food Science and Human Wellness reveals that Moringa oleifera boasts more than seven times the vitamin C of oranges, ten times the vitamin A of carrots, and an astonishing 25 times the iron of spinach. With such a rich nutritional résumé, it’s no wonder that moringa is being hailed as a potential superfood.
Uses of Moringa
Historically, moringa has been utilized for its medicinal properties. In traditional folk medicine, the seeds have been used to alleviate stomach pain, ulcers, poor vision, joint pain, and digestive issues. The leaves and stems have been employed to treat a variety of ailments, including anemia, anxiety, asthma, and bronchitis.
Moringa can be found in various forms, with powder and capsules being the most popular. Moringa oil, also known as ben oil, is another option, prized for its high oleic acid content, which is beneficial for heart health. Barmmer notes that “the seeds of moringa yield an oil high in oleic acid and tocopherols that can be used as a great substitution for olive oil.”
While the entire plant is edible, its bitter taste can deter some from incorporating it into their daily meals. Cooking moringa can help reduce its bitterness and improve nutrient absorption by decreasing its phytate content, an antinutrient that can hinder nutrient utilization.
Health Benefits of Moringa
Moringa seeds and leaves are rich in health-promoting compounds. The oil extracted from the seeds is primarily composed of monounsaturated fats, known for their heart-healthy properties. Additionally, moringa is celebrated for its anti-inflammatory, immune-boosting, ulcer-reducing, antibacterial, and antioxidant qualities.
Preliminary research suggests that moringa may stimulate insulin release from the pancreas and even exhibit anti-tumor properties. However, it’s important to note that much of the existing research has been conducted in vitro or on animals, with limited studies involving humans. As with many superfoods, further research is needed to fully understand moringa’s potential health benefits.
Is Moringa Safe?
Research indicates that moringa is generally safe for human consumption, but the appropriate quantity can vary from person to person. Barmmer classifies moringa as a “nutritive herb,” suggesting that it can be consumed in higher quantities, similar to nutritious foods like spinach. However, excessive consumption may lead to digestive distress, particularly if the plant is not cooked, fermented, or sprouted.
While moringa is safe for most, those who need to limit their iron intake should exercise caution due to its high iron content. Excessive iron can lead to gastrointestinal issues and, in extreme cases, iron overload, particularly in children.
Dietary supplements, including moringa, do not have a Recommended Dietary Allowance (RDA). An analysis published in the Journal of Toxicology suggests a daily limit of 70 grams of moringa leaves to prevent potential cumulative toxicity. Individual factors, such as age, health status, and dietary habits, play a crucial role in determining safe consumption levels.
The Bottom Line
Incorporating moringa powder into your diet can provide a boost of vitamins, minerals, and fiber, but it should not be viewed as a miracle cure. The nutrients found in moringa are also present in a variety of commonly consumed foods, such as fruits, vegetables, whole grains, nuts, seeds, and animal proteins.
It’s not necessary to consume moringa daily to achieve the same health benefits provided by a balanced diet rich in diverse nutrients. If you choose to add moringa to your routine, be mindful of the source and quantity you consume. Always consult with a healthcare professional if you experience any adverse effects or have concerns about your dietary choices.
In conclusion, while moringa may not be a panacea, its impressive nutritional profile and potential health benefits make it a worthy addition to the modern diet—just remember to enjoy it as part of a varied and balanced approach to nutrition.
Pure and Natural Moringa with Utter Nutrition Feed
Moringa is an extremely powerful nutritional food for animals, packed with vitamins, minerals, vital proteins, antioxidants, anti-inflammatory agents and omega oils 3, 6 and 9. Moringa also has a high absorption rate, so your pet absorbs all the nutrients necessary, resulting in: a good digestion strengthening joints, muscles bones, and teeth.
