Moringa (Moringa oleifera)—also referred to as drumstick, horseradish, or ben oil tree—is a medicinal and nutrient-rich plant native to India. It is also common in other subtropical climates, including Florida. The Moringa tree is sometimes called the “tree of life” for its purported ability to reduce pain and the risk of heart disease, ulcers and other chronic health conditions.
In traditional medicine, people use almost all parts of the tree, including leaves, bark, roots, and sap.
The moringa plant has grown in popularity in the United States as a leaf powder, supplement, and skin care ingredient.
Antioxidants help against oxidative stress. Chronic oxidative stress is the imbalance of the amount of antioxidants and free radicals in your cells. It is linked to the development of chronic diseases such as cancer, heart disease and diabetes.
The moringa tree is full of phenolic compounds, which are molecules with anti-inflammatory properties. Flavonoids, phenols and carotenoids are phenolic compounds in parts of the moringa tree. Researchers have found that phenolic compounds such as flavonoids can promote immune health, prevent chronic disease, and fight inflammation.
One review found that the moringa plant can help treat malnutrition, which occurs when you don’t get enough or too much nutrients or energy. Moringa leaves and seeds contain vitamins, minerals and fats that help prevent malnutrition. The plant is also rich in vitamin C, vitamin A and fiber.
A small study found that moringa leaf powder increased body mass index (BMI) in people with human immunodeficiency virus (HIV) undergoing antiretroviral therapy. BMI is a biased and outdated metric that uses weight and height to make assumptions about body fat and health. However, these study results suggest that moringa may improve the nutritional intake and status of some people with HIV. More research is needed.
In a small study, people with diabetes who took 20 grams of moringa leaf powder per day found that the supplement had a small effect on blood sugar control. However, there is not enough research to know for sure how effective moringa is in controlling blood sugar.
Moringa can help relieve menopausal symptoms such as hot flashes, night sweats and anxiety. Menopause occurs when menstruation and ovulation stop, which usually occurs between the ages of 45-55.
According to a small study, moringa may help reduce the severity of hot flashes due to the plant’s effect on oxidative stress. When there is an imbalance of antioxidants and free radicals in your body, you may experience hot flashes. Oxidative stress can also increase night sweats. Participants saw small improvements in the amount of antioxidants in their bodies, which may be associated with a reduction in the severity of menopausal symptoms.
Moringa has grown in popularity as a skin care ingredient. According to research, moringa extracts have anti-aging properties for your skin. Creams containing at least 3% moringa leaf extract help improve the smoothness of your skin.
Studies have found that moringa cream also improves skin elasticity. The high amounts of vitamins C and E in the moringa plant help revitalize your skin to get that glow you could be craving. However, more research is needed to know how much effect moringa cream may have on your skin over time.
Research suggests that moringa oil can also treat eczema and inflammation on your skin. Most of these benefits are thanks to its abundant antioxidant profile, which reduces inflammation and prevents cellular damage.
Moringa seeds are also used in skin products to help with scarring, acne and pigmentation. Its vitamins and minerals have anti-aging properties and benefit skin elasticity.
Moringa leaves and pods are commonly eaten in recipes in parts of India and Africa, but the powdered form is more common in the US. Each 2-teaspoon (4-gram) serving of moringa powder has the following nutrients:
- Calories: 15
- Fat: 0 grams (g)
- Sodium: 0 milligrams (mg)
- Carbohydrates: 2 g
- Fiber: 1 g, or 4% of the daily value (DV)
- Added sugars: 0 g
- Protein: 1 g
- Iron: 4.8 mg, or 25% of the DV
- Calcium: 100 mg, or 8% of the DV
Moringa seeds have a much higher fat and protein content than the powdered form of moringa. Seeds are full of polyunsaturated fats, which can benefit your overall heart health.
You can find the moringa plant in capsule, tablet or powder form. In addition to taking it as a supplement on its own, moringa can also be added to other supplements to reduce inflammation in your body. The antioxidant benefits in the moringa plant make it ideal as a supplement. However, research on the benefits of moringa supplements in humans is extremely limited.
While eating moringa leaves and seeds is generally safe, some people experience side effects from consuming the plant. It is important to be aware of how much moringa you consume as a supplement or powder. Researchers have found that taking too much moringa can cause digestive complications such as diarrhea. Taking a high dose of 70 grams or more of moringa in supplement or powder form can put you at risk for toxicity.
Be careful what part of the moringa tree you consume. Moringa root and root bark contain alkaloids (natural compounds that protect plants) that can be toxic. Ingesting toxic amounts of alkaloids can cause symptoms such as nausea, vomiting and, in extreme cases, paralysis.
Eating only the leaves, fruits, and seeds of the plant can lower your chances of experiencing harmful side effects. Be careful about the foods and medications you take while consuming the moringa plant. Drugs you may want to avoid while ingesting include:
- Antidiabetic drugs
- Cytochrome P450 3A4 substrates, drugs used to treat HIV
- Levoxyl (levothyroxine) for the treatment of hypothyroidism (underactive thyroid)
- Viramune (nevirapine) for the treatment of HIV
- Substrates of P-glycoprotein, drugs used to treat heart diseases such as arrhythmia and angina, as well as HIV
Taking moringa as a supplement or powder may also be unsafe for people who are pregnant. Some research suggests that moringa helps with milk production, but there is not enough research to confirm its effectiveness.
People with hypothyroidism should also be careful as moringa can reduce thyroid hormone levels.
The moringa plant has an earthy flavor that can be delicious in sweet or savory dishes. Here are some options for adding moringa to your diet:
- Add moringa powder to soups and stews
- Mix moringa powder into oatmeal or smoothies
- Eat moringa pods when they are unripe for a soft texture
- Use moringa powder in your favorite pasta recipe
- Make tea with moringa leaves
Moringa trees have become popular for their various health benefits. The plant is usually consumed as a powder, supplement, or as pods that grow from the tree. In any of its forms, moringa can help prevent inflammation, lower blood sugar, and improve the appearance of skin. However, there is not enough research to know how effective moringa is.
More human studies need to be completed to fully understand the effect of moringa on the body. Consult a health care provider or nutritionist before making moringa or any other supplement part of your diet or supplement routine.
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