Healthy Tuesday Nutrient of the Week: Moringa oleifera

Moringa oleifera

One of the most nutrient-dense green foods safe for human consumption is known by several names, including benzolive tree, drumstick tree, horseradish tree, and miracle tree. It is native to India and Southeast Asia, but also grown in parts of Africa, the Caribbean, and South America. Moringa oleifera, or simply Moringa, has been used for centuries for its medicinal properties and as a food source. There is an unbelievably long list of benefits associated with Moringa. At the present time, only a few of those benefits have been confirmed by scientific research. In like manner, the ideal dose cannot be determined due to lack of sufficient research. Every part of the plant - leaves, pods, roots, etc., are considered edible. The pods contain the seeds hanging from the branches like tentacles. The entire plant can be made into powder to use in foods or nutritional supplements. The plant is rich in protein, fiber, vitamins, minerals, and antioxidants. Many green food supplements contain Moringa as one of the components. The leaves can be consumed fresh or dried. They are often used for cooking or in salads.

There are 6 benefits of Moringa that have been supported by scientific research reported by Healthline, 6 Science-Based Health Benefits of Moringa oleifera by Atli Arnarson, May 2018.

1. Highly Nutritious - The leaves are exceptionally high in protein, fiber, vitamins B2, B6, A, C, minerals, such as iron and magnesium. A drawback is substances identified as anti-nutrients may also be present which inhibit the absorption of protein and minerals. Consuming Moringa cannot substitute for a well-balanced diet.
2. High quantity of antioxidants - These compounds protect the cells and bodily organs from the damage that causes aging and disease. Some of the antioxidants found in Moringa include, vitamin C, beta-carotene (a form of vitamin A), quercetin which may lower blood pressure, and chlorogenic acid which may impact moderate blood sugar levels.
3. Lowers blood sugar levels - several studies demonstrated that Moringa can lower blood sugar reducing the risk of acquiring diabetes, heart disease, and debilitating neuropathies.
4. Reduction of inflammation - our immune system responds to assaults, such as infection and injury, by triggering inflammation. Although a protective mechanism, if inflammation is prolonged it can cause all types of health problems. The main inflammatory constituents of Moringa are classified as isothiocyanates.
5. Lowers cholesterol - research supports Moringa as having the ability to lower cholesterol levels in animals and humans. This benefit reduces the risk of heart disease.
6. Protection against arsenic poisoning - The harmful effects of arsenic is reduced in mice and rats when fed the leaves and seeds of Moringa. Unfortunately, there are no conclusive studies to determine if Moringa protects humans in the same way. Arsenic contamination of food and water is a problem in various parts of the world. Arsenic is toxic to living organisms and can cause cancer and heart disease. 

   

   Moringa oleifera
   

Another benefit identified in animals, but not confirmed in humans is balancing various hormones that can impact brain function, mood, and 'intimate' performance. Due to the high fiber content, it has the potential to facilitate digestion and reduce the risk of gastrointestinal disorders. RxList, June 2021 reports Moringa is good for anemia or "tired blood," but no conclusive evidence is available. I personally know of people who swear that chewing the seeds give them energy and stamina, but, once again, there is not enough research to provide confirmation. 

Allison Young suggests different ways Moringa can be consumed on the Mindbodygreen website in 10 Powerful Health Benefits of Moringa Powder + How To Use It, August 2020:

• Green smoothies
• Sprinkled into hummus, guacamole, soups, salads, avocado or sweet potato toast.
• Baking in zucchini bread or your favorite energy balls.
• Mix with hot water like matcha (green tea) as a caffeine-free substitute.
• Drink Moringa-infused teas that are available from retailers, such as Traditional Medicinals and Republic of Tea. 

Caution

Pregnant women should not take Moringa, specifically the bark or pulp, due to the possibility of causing premature contractions leading to miscarriage advises WebMD, Health Benefits of Moringa by Keri Wiginton, May 2021. Furthermore, the impact of Moringa on infants is unknown so nursing mothers should also avoid it as well. In spite of the entire plant being edible, a toxic substance called spirochin has been found in the roots and root extracts says RxList. As usual, I advise to consult a physician prior to starting a new health supplement.