Moringa: The New Superfood?
As greater attention is being drawn towards traditional medicinal plants and their use in the management and cure of many ailments, more information is coming to light about how these plants work and whether they have a true benefit for the treatment of different health conditions. Moringa is one of those plants that, as of late, has gathered quite a bit of interest for its different qualities, and it is entering the North American market fast and strong.
I have to be honest, I did not know of the existence of Moringa until a few months ago when a friend of mine asked whether this plant was really worth the hype. My curiosity was further piqued coming across several vendors offering Moringa products during a natural health products trade show I attended recently. People were really interested in finding out whether Moringa should be included in the “Superfoods” list, so I decided to do a little bit of reading.
Here’s what I found.
Moringa leaves, the most widely utilized part of the plant, have been traditionally used for different purposes, from the treatment of malaria, typhoid fever, parasites, skin conditions, hypertension and diabetes. The seeds have also been used to treat stomach issues, poor vision, joint pain, anemia, hemorrhoids and other ailments. Due to its medicinal properties, it is sometimes referred to as the “Miracle Tree” by the locals who grow it and use it. Most of the international production of Moringa comes from Northern India, but it also grows in several African countries and in South America.
Although Moringa’s health claims have not been investigated in human studies, its incredible chemical composition is definitely worth highlighting. Fresh Moringa leaves contain 11, 300 - 23, 00 IU of Vitamin A, more B-carotene than carrots, pumpkins and apricots. It is also a great source of Vitamin C, with around 200 mg/100 gr of leaves, or greater than the Vitamin C content of an orange, but since Vitamin C is heat and oxygen-sensitive, this amount may be lost when the leaf is processed.
Moringa leaves are also a good source of Vitamin E - particularly alpha tocopherol- approximately 9.0mg/ 100g of leaf, in similar amounts that those of nuts and seeds. Vitamin E is one key fat-soluble antioxidant that stops the production of free radicals that are created during fat metabolism, and which may lead to cardiovascular disease and cancer.
Vitamins B1, B2 and B3 (Thiamine, riboflavin, and niacin respectively) are also found in Moringa leaves, in similar amounts to other fruits and vegetables. These B vitamins are important agents for many reactions that process nutrients and produce energy in the body. Wikipedia reports Moringa leaves as being really high in Vitamin B6 content, which is needed in amino acid, glucose and fat metabolism.
In addition to being a good source of the vitamins already mentioned, the study of m leaves has found that this plant also contains significant amounts of flavonoids, phenolic acids, tannins which may have a role in the prevention of degenerative diseases like cancer and cardiovascular disease. It also provides important amounts of glucosinolates and isothiocyanates, sulfur-containing compounds that have important anti-cancer qualities which may increase your body’s ability to eliminate potential carcinogens.
Moringa’s protein content is up to par with that of 1 cup of edamame soy beans, or around 9 gr per 100 gr of Moringa leaf, and it has a decent amount of iron and magnesium, both very key minerals for energy and stress management.
While Moringa’s disease preventing and treating properties have not been corroborated in clinical studies, laboratory and animal research has started to shed light as to what we could expect Moringa to do for human health. Its anti-inflammatory effects have been studied, showing that Moringa can be effective in treating inflammation, elevated cholesterol levels and elevated glucose levels. Some animal studies have also shown that it may have a positive impact on immunity.
There is also evidence that Moringa may help in the treatment of diabetes, since it may lead to an increased sensitivity to the action of insulin and decrease the production of glucose by the liver. Similarly Moringa may have a positive impact on cholesterol levels given its amount of flavonoids that may act to regulate fats in the blood. Moringa extract has also been found to reduce the amount of cholesterol being absorbed, and leading to increased fat excretion.
Due to its strong antioxidant properties, Moringa has also been investigated for its potential anticancer properties, and in fact, laboratory studies suggest that Moringa leaf extract does indeed have cancer-fighting characteristics, perhaps due to the high content of glucosinolates. Animal studies suggest that Moringa leaves may play a role in decreasing kidney and liver damage caused by certain medications.
NPR recently reported that the North American market is rapidly seeing an introduction of Moringa-based products, from energy drinks, to protein bars, teas and powders. The flavour has been described as that of green tea, and some other describe Moringa as having a “bite” similar to that of radish or watercress.
So, do all these potential benefits make it worthy of the “Superfood" title? It seems so! One Planet Nutrition has compared Moringa to Spirulina, Chlorella and Wheatgrass, and it seems like Moringa is the most nutrient-dense of the bunch, proving to be a richer source of Vitamin A, Vitamin K, Magnesium, Iron and Calcium.
Based on all this information, would I recommend including Moringa as part of a healthy diet? Absolutely! Similarly priced to spirulina and chlorella, this could become your favourite green powder yet!
