6 Science-Based Health Benefits of Moringa oleifera

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6 Science-Based Health Benefits of Moringa oleifera

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Moringa oleifera is very nutritious

Moringa oleifera is a fairly large tree native to North India. It goes by a variety of names, such as drumstick tree, horseradish tree or ben oil tree. Almost all parts of the tree are eaten or used as ingredients in traditional herbal medicines. This especially applies to the leaves and pods, which are commonly eaten in parts of India and Africa.

Moringa leaves are an excellent source of many vitamins and minerals. One cup of fresh, chopped leaves (21 grams) contains:

• Protein: 2 grams
• Vitamin B6: 19% of the RDA
• Vitamin C: 12% of the RDA
• Iron: 11% of the RDA
• Riboflavin (B2): 11% of the RDA
• Vitamin A (from beta-carotene): 9% of the RDA
• Magnesium: 8% of the RDA

In Western countries, the dried leaves are sold as dietary supplements, either in powder or capsule form. Compared to the leaves, the pods are generally lower in vitamins and minerals. However, they are exceptionally rich in vitamin C. One cup of fresh, sliced pods (100 grams) contains 157% of your daily requirement.

Moringa oleifera is rich in antioxidants

Antioxidants are compounds that act against free radicals in your body. High levels of free radicals may cause oxidative stress, which is associated with chronic diseases like heart disease and type 2 diabetes.

Several antioxidant plant compounds have been found in the leaves of Moringa oleifera. These include:

• Vitamin C and beta-carotene
• Quercetin: This powerful antioxidant may help lower blood pressure.
• Chlorogenic acid: Also found in high amounts in coffee, chlorogenic acid may help moderate blood sugar levels after meals.

One study in women found that taking 1.5 teaspoons (7 grams) of moringa leaf powder every day for three months significantly increased blood antioxidant levels.

Moringa oleifera may reduce inflammation

Inflammation is the body’s natural response to infection or injury. It’s an essential protective mechanism but may become a major health issue if it continues over a long period of time. In fact, sustained inflammation is linked to many chronic health problems, including heart disease and cancer.

Most whole fruits, vegetables, herbs and spices have anti-inflammatory properties. These include flaxseeds, oats and almonds. Both animal- and human-based studies have shown that Moringa oleifera may have similar cholesterol-lowering effects.

Moringa oleifera can lower cholesterol

Having high cholesterol has been linked to an increased risk of heart disease. Fortunately, many plant foods can effectively reduce cholesterol. These include flaxseeds, oats and almonds.

Both animal- and human-based studies have shown that Moringa oleifera may have similar cholesterol-lowering effects.

Moringa oleifera may protect against arsenic toxicity

Arsenic contamination of food and water is a problem in many parts of the world. Certain types of rice may contain particularly high levels.

Long-term exposure to high levels of arsenic may lead to health problems over time. For instance, studies have linked long-term exposure to an increased risk of cancer and heart disease.

Interestingly, several studies in mice and rats have shown that the leaves and seeds of Moringa oleifera may protect against some of the effects of arsenic toxicity.

Conclusion

Moringa oleifera is an Indian tree that has been used in traditional medicine for thousands of years. However, only a few of its many reputed health benefits have been studied scientifically.

To date, studies show that Moringa oleifera may lead to modest reductions in blood sugar and cholesterol. It may also have antioxidant and anti-inflammatory effects and protect against arsenic toxicity.

Moringa leaves are also highly nutritious and should be beneficial for people who are lacking in essential nutrients.

FAQs

Q: What are the potential health benefits of Moringa oleifera?
A: Moringa oleifera may lead to modest reductions in blood sugar and cholesterol, have antioxidant and anti-inflammatory effects, and protect against arsenic toxicity.

Q: Is Moringa oleifera safe to consume?
A: While Moringa oleifera is generally considered safe, it may interact with certain medications or have adverse effects in large doses. Consult with a healthcare professional before using Moringa oleifera supplements.

Q: How can I incorporate Moringa oleifera into my diet?
A: Moringa leaves can be eaten raw or cooked, and the pods can be used in soups and stews. Moringa leaf powder or capsules are also available as dietary supplements.

Q: Can I grow my own Moringa oleifera tree?
A: Yes, Moringa oleifera is a relatively easy tree to grow, and it can thrive in warm and tropical climates. However, it may require specific care and attention to produce high-quality leaves and pods.