Moringa, scientifically known as Moringa oleifera, is a fast-growing, drought-resistant tree native to the Indian subcontinent. It belongs to the family Moringaceae and is often referred to by various common names, such as drumstick tree, horseradish tree, and ben oil tree. The name “drumstick tree” comes from its long, slender seed pods. In contrast “horseradish tree” reflects the sharp taste of its roots, similar to horseradish. In many parts of the world, it is called malunggay.
The plant’s botanical name comes from the Tamil word murungai, which refers to the tree’s “twisted pod.” Moringa has 13 species, including Moringa stenopetala from Africa and Moringa concanensis from India.
Moringa is classified under Kingdom Plantae, Order Brassicales, and Genus Moringa. The tree produces long seed pods, often called drumsticks, and its leaves, seeds, and roots are used for food, herbal remedies, and water purification. Its leaves are rich in vitamins and minerals, while its seeds yield ben oil, a valuable oil used in cooking and cosmetics.
Moringa oleifera has been traditionally used to treat ailments such as diabetes and wounds, and its leaves are used to make tea. The tree’s adaptability and rich nutritional profile have made it popular globally as a superfood.
WHAT ARE THE USES OF MORINGA?
Moringa (Moringa oleifera) is widely used in traditional medicine across South Asia and Southeast Asia. Its various parts, including the leaves, seeds, bark, roots, sap, and flowers, are used for medicinal purposes.
Moringa leaves are commonly consumed as a powder, added to smoothies, energy bars, or brewed into tea. The oil extracted from its seeds is used topically for skin care and hair care. In Ayurvedic texts, moringa is prescribed as powder, decoction, and oil. For example, in Charaka Samhita (1000 BC-4th century AD), moringa was used to treat worms, headaches, and conditions like asthma and oedema. Ashtanga Hridaya (7th century AD) mentions its oil as a remedy for earache and tinnitus.
Moringa extracts have been explored in modern pharmacological studies for their antimicrobial, antifungal, anti-inflammatory, antioxidant, and anticancer properties. Different parts of the plant contain compounds like phytochemicals, minerals, vitamins, polyunsaturated fatty acids, and phytosterols, contributing to its traditional and potential modern uses.
Moringa leaves contain flavonoids such as rutin (555.6 µg/g) and kaempferol (197.6 µg/g), which exhibit oxidative damage protective activity. Another important compound, quercetin (2030.9 µmol/100 g), is known for its anti-diabetic properties. Additionally, moringa seeds contain myricetin (5.804 mg/g), which plays a role in preventing diabetes complications.
Moringa seed oil, rich in oleic acid (70% w/w), has been traditionally applied topically for skin conditions. Furthermore, it is also used for earache relief and treating sleeplessness, as outlined in the Kashyapa Samhita (6th-7th century AD).
WHAT ARE THE Health Benefits of Moringa?
Moringa, or Moringa oleifera, is packed with essential nutrients like vitamins A, C, and E, along with minerals like calcium, potassium, and iron. These nutrients provide a strong foundation for promoting overall health and well-being. Here, we will discuss 14 health benefits of Moringa.
1. Nutrient-Rich Superfood
Moringa leaves contain twice the protein of yogurt, three times the potassium of bananas, and seven times the vitamin C of oranges. This high concentration of vitamins and minerals supports the immune system, helps build muscles, and improves energy levels.
2. Packed with Antioxidants
Moringa is rich in antioxidants, such as quercetin and chlorogenic acid, which help reduce oxidative stress in the body. Oxidative stress is linked to chronic diseases like heart disease and type 2 diabetes. Studies show that moringa’s antioxidants may reduce blood sugar by up to 21% and lower Inflammation in the body.
3. Reduces Inflammation
Inflammation is the body’s response to infection or injury. Still, chronic Inflammation can lead to diseases like cancer and heart disease. Moringa’s natural compounds, like isothiocyanates, are believed to reduce Inflammation. Research shows that moringa may also help reduce pain and swelling in conditions like arthritis.
4. Supports Heart Health
Moringa contains compounds that may help reduce cholesterol levels and regulate blood pressure. Studies reveal that consuming moringa leaves daily may lower LDL cholesterol by 10% and improve heart health by preventing lipid buildup in the arteries.
5. Helps Manage Diabetes
Moringa has insulin-like properties that can help reduce blood sugar levels. In one study, participants who consumed moringa showed a 13.5% decrease in fasting blood sugar. This suggests moringa might be effective in helping people manage diabetes and prevent complications related to high blood sugar.
6. Fights Bacterial Infections
Moringa has antibacterial properties that may help fight harmful bacteria like E. coli and Staphylococcus aureus, common causes of foodborne illnesses. These antibacterial effects make moringa useful in treating stomach disorders and improving gut health.
7. Promotes Brain Health
The antioxidants found in moringa may help protect the brain from damage caused by oxidative stress and Inflammation. Moringa’s neuroprotective properties may reduce the risk of conditions like Alzheimer’s disease and improve cognitive function.
8. Supports Liver Health
Moringa may help protect the liver from damage caused by toxins or medications. Studies involving animals have shown it reduces liver inflammation and improves liver function, making it a promising natural remedy for liver conditions.
9. Aids in Cancer Prevention
Moringa contains niazimicin, a compound that inhibits cancer cell growth. Research suggests that it may reduce the risk of cancers like breast and colon cancer by stopping the development of malignant cells.
10. Promotes Healthy Skin and Hair
Moringa’s high vitamin E content helps protect skin cells from oxidative damage. At the same time, its anti-inflammatory properties may reduce acne and other skin conditions. The oil from moringa seeds also promotes hair growth and scalp health.
11. Helps with Weight Loss
Moringa’s rich fibre content and nutrient-dense profile can aid in weight loss by improving digestion and reducing fat buildup. Studies suggest moringa extracts may reduce body fat by up to 5%, making it a helpful supplement for weight management.
12. Improves Eye Health
Moringa contains beta-carotene, which supports eye health and reduces the risk of eye diseases like macular degeneration. Consuming moringa can help maintain vision and protect against age-related eye problems.
13. Supports Digestive Health
Moringa has been traditionally used to treat stomach issues like ulcers and constipation. Its fibre content aids digestion, while its antibacterial properties can prevent infections in the digestive tract. Moringa may also help reduce acidity and prevent peptic ulcers.
14. Boosts Wound Healing
Moringa’s anti-inflammatory and antioxidant properties help speed up wound healing and reduce the risk of infections. This makes moringa extracts useful for treating cuts, burns, and other skin injuries.
What is Moringa’s Nutritional Content?
Moringa oleifera is packed with a wide range of essential nutrients, making it a powerhouse of nutrition. The leaves, pods, seeds, and flowers provide significant vitamins, minerals, and proteins. Moringa leaves, for example, contain 92 calories per 100 grams of fresh leaves, with 6.7 grams of protein, 1.7 grams of fat, and 12.5 grams of carbohydrates. They are also high in dietary fibre, providing 0.9 grams per 100 grams of fresh leaves. When dried, the leaves become even more nutrient-dense, offering 329 calories, 29.4 grams of protein, and 41.2 grams of carbohydrates per 100 grams.
One of the standout nutrients in moringa is calcium. While an 8-ounce serving of milk contains about 300–400 mg of calcium, moringa leaves offer significantly more. Fresh moringa leaves contain 440 mg of calcium per 100 grams, dried leaves contain 2,185 mg, and moringa powder contains 2,003 mg. This makes moringa a potent source of calcium, crucial for bone health and muscle function.
Iron is another vital mineral found abundantly in moringa. Fresh leaves contain 0.85 mg of iron per 100 grams, which increases dramatically when dried, providing 25.6 mg of iron. Moringa powder contains 28.2 mg of iron per 100 grams, more than 14 times the amount in spinach (around 2 mg per 100 grams). This makes moringa an excellent natural source of iron, especially for individuals with anaemia.
The Vitamin C content in moringa is also impressive. Fresh leaves contain 220 mg of vitamin C per 100 grams, which is higher than most citrus fruits. However, the vitamin C content drops significantly during the drying process, with dried leaves containing only 15.8 mg and leaf powder containing 17.3 mg per 100 grams.
Moringa is also rich in essential B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), and B12. Dried moringa leaves are particularly high in these vitamins, containing 2.02 mg of thiamine, 21.3 mg of riboflavin, 7.6 mg of niacin, and 0.13 µg of vitamin B12 per 100 grams. These B vitamins play a crucial role in energy production, brain function, and overall metabolic processes.
In terms of essential fatty acids, moringa seeds are particularly notable. They contain 38.67 grams of fat per 100 grams, with a high concentration of polyunsaturated fatty acids (PUFAs), including linoleic, linolenic, and oleic acids. These fatty acids help maintain heart health by controlling cholesterol levels. Moringa seed oil, in particular, contains 76% PUFA, making it a healthier alternative to other cooking oils, such as olive oil.
Magnesium, another critical nutrient, is present in significant amounts in moringa. Fresh leaves contain 42 mg of magnesium, dried leaves offer 448 mg, and moringa powder contains 368 mg per 100 grams. Magnesium supports muscle and nerve function and helps regulate blood sugar levels.
Other important minerals in moringa include potassium and phosphorus. Fresh leaves contain 259 mg of potassium, and dried leaves contain 1,236 mg per 100 grams. Potassium is crucial for heart health and maintaining proper blood pressure. Phosphorus content is also notable, with 70 mg in fresh leaves and 252 mg in dried leaves.
What are the Potential Risks and Side Effects of Moringa?
Moringa has many health benefits but can also pose certain risks, especially when consumed in large amounts or by specific groups of people. Based on current research, here’s a breakdown of the potential side effects.
1. Stomach Problems
Taking high doses of moringa may lead to diarrhoea, gas, or stomach cramps. This is due to the laxative effect of some of its compounds, especially when consumed in larger quantities.
2. Liver and Kidney Damage
Studies on animals show that excessive consumption of moringa could lead to liver and kidney damage. Rats in lab studies experienced increased liver and kidney issues after high doses of moringa leaves. This suggests that humans, too, might face these risks with prolonged, high usage.
3. Hemochromatosis Risk
Moringa is high in iron, which benefits people with low iron levels. However, excessive iron can cause hemochromatosis, where iron builds up in the body and damages organs like the heart and liver. Individuals with this condition should avoid taking moringa to prevent further iron overload.
4. Blood Pressure and Heart Rate
Moringa contains alkaloids that can lower blood pressure and slow heart rate. Consuming moringa might lead to further complications for people who already have low blood pressure or take blood pressure medications.
5. Drug Interactions
Moringa may affect how the liver processes certain medications. It can alter liver enzymes that break down drugs, potentially leading to ineffective drug absorption or increased side effects. This is particularly concerning for people taking medications for diabetes or those processed by the liver.
6. Fertility Issues
Some studies indicate that moringa may interfere with fertility. Certain compounds in moringa, especially from its seeds and bark, can cause uterine contractions, which may lead to complications for women trying to conceive.
7. Unsafe for Pregnant Women
Although moringa leaves are:
- A good source of nutrients.
- Consuming large quantities of the bark or root can cause uterine contractions.
- Posing a risk of miscarriage.
Pregnant women should avoid these parts of the plant altogether.
8. Blood Sugar Fluctuations
Moringa is known to lower blood sugar levels. While this might benefit people with diabetes, it can also be risky if combined with insulin or other diabetes medications. The risk of hypoglycemia (dangerously low blood sugar) increases in such cases.
9. Genetic Mutations and Cancer Concerns
One compound isolated from roasted moringa seeds has shown the potential to cause cell mutations in some studies. This raises concerns about a possible link to cancer, though more research is needed to confirm these effects.
Conclusion
Moringa oleifera is a powerful superfood rich in essential vitamins, minerals, and antioxidants. It offers numerous health benefits, such as boosting immunity, supporting heart health, and managing diabetes. It can be easily included in your diet as a powder, tea, or oil.
However, it’s important to consume it carefully, especially for pregnant women and those on certain medications. Always consult a healthcare professional before starting new supplements. If you want to improve your nutrition naturally, try moringa and discover its amazing benefits!
