Moringa (Moringa oleifera), also known as drumstick, horseradish, or ben oil tree, is a medicinal and nutritious plant native to India. It is also common in other subtropical climates, including Florida. Moringa trees are sometimes called the “Tree of Life” because they are believed to reduce pain and lower the risk of heart disease, ulcers, and other chronic health conditions.
In traditional medicine, almost all parts of the tree are used, including leaves, bark, roots and sap.
The moringa plant is becoming increasingly popular in the United States as a leaf powder, supplement and skin care ingredient.
Antioxidants help combat oxidative stress, an imbalance between the amount of antioxidants and free radicals in cells that is linked to the development of chronic diseases such as cancer, heart disease, and diabetes.
The Moringa plant is rich in phenolic compounds, molecules with anti-inflammatory properties. Flavonoids, phenols, and carotenoids are phenolic compounds found in the Moringa plant. Researchers have found that phenolic compounds such as flavonoids may boost immunity, prevent chronic disease, and fight inflammation.
One review found that moringa can help fight malnutrition. Malnutrition occurs when there is a deficiency or excess of nutrients and 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) who were taking antiretroviral therapy. BMI is a biased and outdated measure of body fat and health based on weight and height. However, the findings suggest that moringa could improve the nutrition and condition of some people with HIV. More research is needed.
One small study found that when people with diabetes took 20 grams of moringa leaf powder per day, the supplement had a small effect on blood sugar control. But there isn’t enough research to know for sure how effective moringa is at controlling blood sugar levels.
Moringa may help relieve symptoms of menopause, such as hot flashes, night sweats, and anxiety. Menopause occurs when menstruation and ovulation stop, usually between the ages of 45 and 55.
A small study suggests that moringa may help reduce the severity of hot flashes due to its effect on oxidative stress. An imbalance between antioxidants and free radicals in the body can cause hot flashes. Oxidative stress can also lead to increased night sweats. Participants saw a slight improvement in the amount of antioxidants in their body, which may be associated with a reduced severity of menopausal symptoms.
Moringa is becoming increasingly popular as a skin care ingredient. Studies have shown that moringa extract has anti-aging properties for the skin. Creams containing at least 3% moringa leaf extract can help improve the smoothness of the skin.
Studies have shown that moringa cream can also improve skin elasticity. The high amounts of vitamins C and E in the moringa plant can help revitalize your skin and bring back the glow you desire. However, more research is needed to know how much of an effect moringa cream has on your skin over the long term.
Studies have shown that moringa oil may also help treat skin rashes and inflammation. Most of these benefits are thanks to its rich antioxidant content, which reduces inflammation and prevents cell damage.
Moringa seeds are also used in skin care products to help reduce scars, acne and pigmentation. The vitamins and minerals have anti-aging properties and improve skin elasticity.
Moringa leaves and pods are commonly eaten in Indian and some African cuisines, but the powdered form is more common in the United States. Two teaspoons (4 grams) of Moringa powder contains the following nutrients:
- calorie: 15
- fat: 0 grams (g)
- sodium: 0 milligrams (mg)
- carbohydrates: 2 grams
- fiber: 1g or 4% of the recommended daily value (DV)
- Added Sugars: 0 grams
- protein: 1 gram
- iron: 4.8 mg or 25% of the recommended daily intake
- calcium: 100 mg or 8% of the recommended daily intake
Moringa seeds contain much more fat and protein than powdered moringa. The seeds are rich in monounsaturated fats, which are beneficial for overall heart health.
Moringa is available in capsule, tablet, and powder form. Moringa can be taken as a supplement on its own or added to other supplements to reduce inflammation in the body. Moringa’s antioxidant properties make it a great supplement. However, there is very limited research on the efficacy of moringa supplements in humans.
While eating moringa leaves and seeds is generally safe, some people experience side effects from consuming this plant. It is important to be careful about the amount of moringa you take as a supplement or powder. Researchers have found that taking too much moringa can cause digestive complications, such as diarrhea. Taking high doses of moringa, over 70 grams, in supplement or powder form poses a risk of toxicity.
Be careful which parts of the Moringa plant you ingest. Moringa roots and root bark contain toxic alkaloids (natural compounds that protect plants). Ingesting toxic amounts of alkaloids can cause symptoms like nausea, vomiting, and in extreme cases, paralysis.
Eating only the leaves, fruit, and seeds of the plant reduces the chances of experiencing adverse side effects. Be mindful of the foods and medications you take when taking moringa. Medications you should avoid while taking it include:
- Antidiabetic drugs
- Cytochrome P450 3A4 substrate, HIV treatment
- Levoxil (levothyroxine) is a drug used to treat hypothyroidism (underactive thyroid).
- Viramune (nevirapine) for treating HIV
- P-glycoprotein substrate, a drug used to treat cardiac disorders such as arrhythmias and angina, and HIV
Taking moringa as a supplement or powder may also not be safe for pregnant women. Some studies suggest that moringa may aid in breast milk production, but there isn’t enough research to confirm its effectiveness.
People with hypothyroidism should also be cautious, as moringa may lower thyroid hormone levels.
The moringa plant has an earthy flavor that makes it a delicious addition to sweet and savory dishes. Here are some ways to include moringa in your diet:
- Add Moringa Powder to Soups and Stews
- Add Moringa Powder to Oatmeal or Smoothies
- For a softer texture, eat moringa pods while they are still immature.
- Use Moringa Powder in Your Favorite Pasta Recipes
- Making tea with moringa leaves
The Moringa tree has gained popularity for a variety of health benefits. The plant is commonly consumed as a powder, supplement, or as the pods that grow from the tree. In either form, Moringa may help prevent inflammation, lower blood sugar levels, and improve the appearance of skin. However, there isn’t enough research to know the effectiveness of Moringa.
More human studies need to be completed to fully understand the effects of moringa on the body. Consult with your healthcare professional or nutritionist before incorporating moringa or any other supplement into your diet or supplement routine.
