Moringa, also called Moringa Oleifera or drumstick, is a tree species from the horseradish family, which is particularly native to subtropical and tropical areas such as Africa, Asia, and South America.
This plant is currently experiencing increasing popularity and is often called “miracle tree” or superfood. This is partly due to the richness of antioxidants and vitamins, but also to the different ways you can consume it, as well as its promised (positive) effects on the human body.
Yet Moringa Oleifera has long been known to mankind. As early as 2000 BC, the plant was mentioned in ancient Indian writings as a healing remedy. In many African languages, Moringa is also called “nebeday”, which can be derived from the English “never die”. The plant probably got this name because it’s incredibly robust and grows well in the most difficult conditions.
At Mindmonia, we are committed to bringing the concept of mindfulness to all aspects of your life. This also includes nutrition and awareness of your body. Therefore we would like to provide you with an honest and authentic guide about Moringa.
In this article, we explain what Moringa is, why it’s healthy and what the benefits are. We’ll then discuss it’s nutritional information and the different uses and give you a few tips on how to take Moringa.
Here is a clickable table of contents to navigate through this article:
- What Is Moringa?
- Moringa Nutrition Facts
- How to Use Moringa and Dosage: What Are the Strings Attached?
- 9 Benefits of Moringa
What Is Moringa?
The Moringa tree is a tree from the subtropical regions of the planet and a versatile booster for your body. Once planted it can grow to over eight meters in a year.
Moringa is incredibly healthy, and the plant itself can be used universally too. The leaves and seeds can be used for many health purposes and have a scientifically proven (positive) effect on human health.
In many African countries, where a clean groundwater supply is still not self-evident and omnipresent, ground seeds of the Moringa plant are used to filter and treat contaminated water.
Here is a definition of Moringa:
“Moringa, also called horseradish or miracle tree, is a tree species with edible leaves. It can grow easily in the most difficult conditions and has a wide range of uses”.
The Moringa Oleifera plant is quite undemanding and can grow pretty much anywhere, regardless of how rough, cold or humid the area is. Even in Western Europe, a climate that is far from subtropical, it’s possible for you to plant a Moringa tree.
Remember that this tree species grows very fast and needs to be pruned often. You should also make sure that there is no waterlogging around the tree.
Moringa Nutrition Facts
Many foods have either a high number of antioxidants or a high number and concentration of vitamins. Moringa has both. Antioxidants need certain vitamins in order to have a better impact on the human body. With Moringa, this synergy is given and the substances can have a better effect and achieve better results.
Selenium, for example, is an antioxidant that improves the human body’s natural resistance to stress, and harmonizes with vitamin E. Moringa contains both selenium and vitamin E.
In addition, Moringa contains 18 of 20 amino acids and thus also covers the 9 essential amino acids. These essential amino acids need to be supplemented because the body is unable to produce them itself.
This table states the most important vitamins and minerals (and other nutritional values) and their quantity in 100 grams (3.5 ounces) of fresh (pure and raw) Moringa leaves at a glance.
|Vitamin / Nutrient||In 100 grams Moringa leaves||Recommended daily dosage/intake||Use / Effect|
|Vitamin A||18.9 mg||3 mg||Sight|
|Vitamin B1||2.6 mg||0.9 – 1.3 mg||Metabolism|
|Vitamin B2||20.5 mg||1.1 – 1.4 mg||Metabolism|
|Vitamin B3 (Niacin)||8.2 mg||12 – 15 mg||Digestion|
|Vitamin C||17.3 mg||95 – 110 mg||Immune system|
|Calcium||2000 mg||1000 mg||Muscles|
|Iron||28.2 mg||10 – 15 mg||Oxygen transport|
|Magnesium||368 mg||300 – 350 mg||Nerve cells|
|Potassium||1324 mg||4000 mg||Cells|
|Protein||27.1 g||48 – 57 g||Metabolism|
|Carbohydrates||38.2 g||292.3 g||Energy|
|Fiber||19.2 g||30 g||Digestion|
How to Use Moringa and Dosage: What Are the Strings Attached?
Before you make any conclusions about whether Moringa is good for your body or not: read this intake and dosage chapter first.
The ingredients of a food or supplement are usually listed in 100-gram portions (as we did above in the nutrition facts), but this can quickly lead to false impressions.
The question you should ask yourself is not how many vitamins and nutrients do 100 grams of fresh Moringa leaves contain, but how many grams you can realistically consume on a daily basis. You can then use this daily dose as a basis in order to determine the real effect of Moringa on your body and health.
The various manufacturers of Moringa powder and capsules have indicated the following daily doses:
- Powder: approximately 1 gram (data varies)
- Capsules: approximately 1.2 gram (data varies)
For the raw moringa leaves, there is no recommended daily dosage, but in order to keep this paragraph consistent, we assume a daily dosage of one gram at most.
The fresh leaves, fruits, and seeds are usually not eaten raw, but added as one ingredient in a meal or consumed as tea, smoothie or drink.
The bottom line is: with regular intake, you wouldn’t even come close to 100 grams a day.
To find out how much you would really benefit from Moringa, all you have to do is analyze the table above and break it down to one gram.
The result: with the usual intake of one gram, the effect of Moringa is minimal.
Moringa Side Effects
A study states that Moringa has no toxic effects when taken up to 1 gram per kilogram of body weight. According to this source, it doesn’t seem to be a problem to go far beyond the 1 gram reported by the supplement manufacturers.
No matter how healthy Moringa is, if you add too much of something to your system, you are harming it. It’s not without any reason that the supplement manufacturers have set the daily dose to about 1 gram.
If you really take so much Moringa a day that you exceed the recommended daily intake for the individual vitamins and nutrients, and you do it regularly, you should reduce your Moringa intake. For example, 100 grams of Moringa already supply you with around 200% of the recommended daily iron intake.
You should also keep in mind that you’re not only consuming vitamins from Moringa but also from other foods in your daily nutrition. A surplus could, therefore, also be caused by all the food you eat.
9 Benefits of Moringa
Now that we explained to you in detail what Moringa is and how you need to set the nutritional values in contrast to the intake, we will go deeper into the benefits of Moringa for your body.
As we noted in the previous chapter, Moringa has a positive effect on the human body, but the realistic daily intake is simply too low to make a visible difference.
That’s why we would like to ask you to stay critical when it comes to the benefits. Among other things, because most of the advantages have not yet been scientifically proven.
It’s also unclear how much Moringa is needed per day to make each of the following benefits work.
Moringa Benefit 1: Good for the Skin
Moringa has antibacterial properties that prevent and fight infections on the skin. Among others, Moringa Oleifera is effective against some fungal species that cause skin and bacterial strain infections and are responsible for blood and urinary tract infections, as well as digestive problems.
Moringa Benefit 2: Boosts Digestion
If taken regularly, Moringa supports fat burning and boosts your body’s metabolism. This is due to the fact that the leaves contain certain substances that stimulate digestion over a longer period of time and thus improve the metabolism.
Moringa Benefit 3: Supports Your Brain
Moringa enhances the natural function of the brain through its antioxidant and neuro-energetic ingredients. It was also tested for the treatment of Alzheimer’s disease with good (temporary) results.
Due to the high amount of vitamin C and vitamin E, Moringa fights the degeneration of neurons and consequently improves the general brain function.
Moringa also normalizes the neurotransmitters in your mind such as serotonin, dopamine, and norepinephrine. These neurotransmitters play a key role in various brain functions such as memory, well-being, organ function, and stimulus processing.
Moringa Benefit 4: Fights Free Radicals
Free radicals are metabolic by-products. When your body decomposes food or drugs, depending on what is being decomposed, free radicals can be released. Free radicals are (in most cases) harmful to the body and can’t always be fought by it.
Free radicals damage a variety of cell structures in the body and can play a crucial role in the development of cancer and arthritis.
Antioxidants fight free radicals and molecules that cause precisely this kind of cell damage and inflammation. Moringa is so healthy for the body because it contains a variety of these antioxidants. Among others, flavonoids, polyphenols, and ascorbic acid are found in leaves, flowers, and seeds.
Moringa Benefit 5: Moringa Is Anti-Inflammatory
Inflammation is a natural reaction of the body to infections or injuries. Inflammation is a protective mechanism and completely normal, but if it lasts too long it might also be a sign of a more serious health problem.
In fact, prolonged inflammation is associated with many chronic health problems.
Moringa reduces inflammation by suppressing inflammatory enzymes and proteins in the body. In addition, the concentrate obtained from Moringa leaves significantly reduces inflammation at the cellular level.
Moringa Benefit 6: Protects the Liver
The liver is responsible for blood detoxification, fat metabolism, and nutrient utilization. However, the liver can only fulfill its tasks with the help of liver enzymes.
Moringa’s leaves and flowers contain high concentrations of polyphenols, which protect the liver from oxidation, toxicity, and other damage.
Regular use of Moringa thus reduces liver damage and fibrosis. In addition, Moringa Oil brings the liver enzymes to a normal level by reducing the oxidative stress and increases the protein content in the liver.
Moringa Benefit 7: Regulates Blood Sugar
High blood sugar is a serious health problem. A high blood sugar level is often the first sign of diabetes. If it persists for a long time, there is an increased risk of a serious cardiac disease. This makes it all the more important to keep blood sugar levels in a healthy range.
Studies have already shown that Moringa has been able to support the body in lowering blood sugar levels.
Moringa Benefit 8: Reduces Cholesterol
Cholesterol is an important component of the cell walls and is therefore stored there. If the cholesterol level is too high, the cell walls can lead to narrowing of the arteries and significantly increase the risk of a heart attack or stroke.
Fortunately, many plant foods can effectively lower cholesterol levels. These include lentils, oats, and almonds. Moringa Oleifera also has important ingredients that help the body lower cholesterol levels.
Moringa Benefit 9: Packed with Vitamins, Nutrients, and Antioxidants
As mentioned above, Moringa is packed with vitamins, nutrients, antioxidants, and minerals – based on 100 grams. A real superfood for biohacking.
In the last chapter of our article, we have compiled and answered a list of the most frequently asked questions and misunderstandings. If you have a question, but can’t find it in the FAQs, please feel free to ask your questions in the comments. We will answer as soon as possible.
Does Moringa Oil Help Against Wrinkles?
Moringa Oil is ideal for use on the skin. The oil is full of active ingredients that prevent the development of wrinkles and accelerate cell repair, thereby promoting overall skin regeneration.
Therefore, the answer is a clear yes.
Here is a quick overview of the active ingredients that are interesting for skin regeneration:
- The consistency of the oil is very similar to the body’s own skin fat. Therefore it’s very well absorbed by the skin.
- The oil binds moisture, nourishes the skin through the minerals it contains and at the same time has an anti-inflammatory and antibacterial effect.
- The oil supports the healing process and neutralizes the body’s own odor.
- The oil works against both oily and dry skin
- Due to its high antioxidant content, Moringa Oil slows down skin aging by eliminating free radicals that damage cell structure.
What Is Moringa Seed Used For?
Moringa seed can be eaten raw, cooked or prepared in any other way. Moringa seeds have a very similar taste to horseradish and are very spicy.
Can You Drink Moringa During Pregnancy?
Pregnant women and children can easily drink Moringa powder from dried leaves. However, not all powders are the same. Make sure you buy Moringa Powder from dried leaves. The Moringa root powder is not suitable for pregnant women and children.
You should also give a smaller dose to children.
How to Use Moringa Leaves?
You can either add moringa leaves to your food or leave them to dry and drink them later as tea.
Where to Buy Moringa Leaves?
In many countries, it’s very difficult to buy fresh Moringa leaves. Even on Amazon. You can find suppliers and manufacturers, but only a few of them deliver worldwide. Just check online, or plant a Moringa tree at home.
What Does Moringa Taste like?
Spicy, a little like horseradish. Usually, it also has an earthy taste. The taste itself is very dominant and strong.
Is Moringa Good for You?
It always depends on what you want to do with Moringa and how your intake looks like.
Does Moringa Have Caffeine?
No. Moringa doesn’t contain caffeine.
The Moringa tree has been known to mankind for decades but has gained popularity in Western cultures only in recent years. The tree is advertised as a “miracle tree”, packed full of vitamins and ingredients – a natural superfood.
There is nothing wrong with that, but we find the way this superfood is advertised a bit misleading. Since the daily dosage is just one gram, you are unlikely to feel any real effects of Moringa.
However, it has been reported, at least in one source, that 1 gram per kilogram of body weight is considered safe. If you would therefore not follow the recommended daily dosage of the supplement manufacturers and take more, Moringa really has the potential of a superfood. (At this point, we’re not recommending any dose or intake, as we simply don’t want to endanger ourselves legally and only report what’s theoretically possible).
Ultimately, you should think about costs, too. At Amazon, for example, Bio Moringa powder costs between 15 and 30 Euros per kilogram. That being said, there are much cheaper alternatives to getting your vitamin intake up to speed.
At this point in the article, you looked at Moringa from a mindfulness perspective. The decision is up to you: Moringa may be expensive, but it is naturally and theoretically packed to 100 grams with vitamins and nutrients, with different efficacy and benefits, partly confirmed by studies.
We at Mindmonia don’t take Moringa because we think there are better superfoods or supplements that you can add to a balanced and natural diet.
Ultimately, it’s all about what you want to achieve. Moringa can be useful in some scenarios, but not in others.
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