Moringa oleifera, also known as the drumstick tree or horseradish tree, is a fast-growing tree native to parts of Africa and Asia. The leaves, fruit, and seeds of the moringa tree have been consumed for centuries in these regions due to their potential health benefits. Today, moringa continues to grow in popularity as a superfood and nutritional supplement thanks to its dense nutrient profile.
Moringa leaves are an excellent source of vitamins, minerals, and antioxidants. They contain high amounts of vitamin A, vitamin B6, vitamin C, riboflavin, and minerals like calcium, potassium, iron, and magnesium. The leaves also contain various phenolic compounds and antioxidants such as quercetin, zeatin, kaempferol, rhamnetin, and chlorogenic acid.
Due to its stellar nutritional profile, moringa has been used to combat malnutrition in developing countries. The World Health Organization supports the use of moringa as a nutritional supplement. But what are the effects of consuming moringa leaves or powder on a daily basis? Here is an overview of what happens when you drink moringa every day.
Nutritional Benefits
Drinking moringa powder or leaf tea on a regular basis can provide a concentrated dose of nutrition due to the following vitamins, minerals, and antioxidants:
Vitamin A
Moringa leaves are an excellent source of vitamin A. One cup of fresh leaves provides approximately 15% of your daily vitamin A needs. Vitamin A plays a critical role in immune function, vision, reproduction, and cellular communication. Consuming plant-based vitamin A on a daily basis can help fight inflammation, promote healthy skin and mucus membranes, and protect eyesight.
Vitamin C
Moringa leaves provide approximately 125 mg of vitamin C per cup. That’s more than an orange! Vitamin C acts as a powerful antioxidant that reduces free radical damage. It’s also vital for immune function, collagen production, iron absorption, and brain health. Getting your daily dose of vitamin C from moringa can boost immunity and help defend your cells from oxidative stress.
Vitamin B6
With 0.6 mg of vitamin B6 per cup, moringa leaves are an excellent source of this essential nutrient. Vitamin B6 plays important roles in metabolism, brain development, immune function, and over 100 other enzyme reactions in the body. Consistent vitamin B6 intake from moringa can help maintain healthy blood sugar levels, reduce inflammation, and promote brain health.
Riboflavin
Almost half of your daily riboflavin (vitamin B2) needs can be met by drinking one cup of moringa leaves. Riboflavin helps convert food into energy, allows cells to grow and function properly, and keeps the skin, hair, eyes, and liver healthy. Getting more riboflavin from moringa supplies the body with this critical nutrient.
Calcium
With 125 mg of calcium per cup, moringa leaves supply a significant amount of this essential mineral. Calcium plays a role in muscle, heart, and digestive functions. It’s also necessary for bone density and tooth health. Consistent calcium intake from plant sources like moringa helps prevent osteoporosis and tooth decay.
Potassium
Moringa leaves offer 9% of your daily potassium needs, providing 258 mg per cup. Potassium acts an electrolyte that counterbalances sodium and helps control heart rate and blood pressure. Getting sufficient potassium from fruits, vegetables, and moringa may reduce the risk of high blood pressure and cardiovascular problems.
Iron
The iron content of moringa leaves is exceptionally high. One cup provides 6.7 mg, satisfying 37% of the daily iron requirement for men and over 15% for women. Iron carries oxygen to the blood, supports energy levels and brain function, and strengthens the immune system. The iron supplied by moringa is easily absorbed and particularly beneficial for those at risk of deficiency.
Magnesium
With approximately 127 mg of magnesium per cup of moringa leaves, you can meet 30% of your daily magnesium needs through moringa consumption. Magnesium is needed for energy, muscle and nerve function, protein synthesis, blood glucose control, and more. Maintaining optimal magnesium intake from moringa can help prevent headaches, fatigue, muscle cramps, and insomnia.
Chlorogenic Acid
The major polyphenol found in moringa leaves is chlorogenic acid. This powerful antioxidant boasts anti-obesity, anti-diabetic, anti-inflammatory, anti-cancer, neuroprotective, and chemopreventive effects. Thanks to its high chlorogenic acid content, moringa can help protect cells from free radical damage, combat inflammation, and support various aspects of health.
Quercetin
Moringa leaves also contain high levels of quercetin, a natural plant flavonol with potent antioxidant and anti-inflammatory activity. Quercetin protects against heart disease, viral infections, allergies, ulcers, and more. Getting a daily dose of quercetin from moringa can boost your antioxidant status and help fight inflammation.
Health Benefits
Drinking moringa powder or tea made from the leaves on a regular basis provides the following science-backed health benefits:
Reduces Inflammation
The vitamins, minerals, and antioxidants in moringa all help fight inflammation. Compounds like chlorogenic acid, isothiocyanates, and glycoside compounds present in moringa reduce inflammation by inhibiting inflammatory enzymes and proteins in the body. Less inflammation means better health and disease prevention.
Balances Hormones and Slows Aging
The antioxidants and phytochemicals in moringa balance hormones naturally. They can help regulate thyroid and sex hormones, as well as stress hormones like cortisol. Balanced hormones prevent mood swings, fatigue, weight gain, and slow the aging process.
Protects Heart Health
Thanks to its anti-inflammatory and antioxidant properties, moringa supports heart health in various ways. The plant compounds reduce oxidative stress, cholesterol, and lipid peroxidation. Moringa also relaxes arteries and prevents plaque formation, lowering blood pressure.
Stabilizes Blood Sugar Levels
By improving insulin sensitivity and enzyme activity, moringa helps stabilize blood sugar spikes after meals. Compounds like chlorogenic acid regulate glucose absorption and use by muscle, liver, and fat cells. This helps manage diabetes and prevents complications.
Boosts Mood and Energy
Nutrients like vitamin B6 and magnesium support neurotransmitter function and energy production. The antioxidants in moringa also help combat oxidative damage related to depression and fatigue. Drinking moringa consistently can naturally boost mood and energy levels.
Supports Brain Health
The high concentration of vitamin C and antioxidants in moringa fight oxidative stress that can impair memory and brain function. Moringa also improves serotonin, dopamine, and noradrenaline levels in the brain, boosting mood, focus, and memory retention.
Detoxifies the Body
The chlorogenic acid and isothiocyanates in moringa promote detoxification by stimulating liver and kidney function. These plant compounds help remove toxins, cell wastes, and heavy metals from the body more efficiently. Daily moringa consumption helps cleanse and refresh both the liver and kidneys.
Protects the Liver
Moringa contains high levels of polyphenols and sulfur compounds that shield the liver from toxicity, oxidation, damage, and disease. The bioactive components also increase protein content and reduce oxidative stress in liver cells. Through these mechanisms, moringa improves overall liver function.
Supports Digestive Health
With antibiotic and anti-inflammatory properties, moringa fights bacterial infection and reduces gut inflammation to relieve diarrhea, constipation, stomach ulcers, and other digestive issues. The plant compounds also promote gut bacteria and enhance enzymatic activity, aiding digestion.
Helps Sustain Energy and Combat Fatigue
The nutrients in moringa leaves provide a natural energy boost. Iron fights fatigue and anemia, vitamin B complexes convert nutrients to energy, while minerals like magnesium support muscle and nerve function. As an adaptogen, moringa also helps combat the effects of stress and fatigue.
May Have Anti-Cancer Benefits
Test tube and animal research show extracts of moringa leaves, bark, and seeds can inhibit tumor growth and delay carcinogenesis. This is attributed to moringa’s antioxidant and anti-inflammatory compounds. More human research is needed, but daily moringa intake may help prevent certain cancers.
Supports Immune Health
Through multiple mechanisms, moringa strengthens immune function. Its vitamins A, C, B6, and macro/micro minerals optimize immune cell activity. Moringa also has antibacterial and antiviral properties that fight infections. Consuming moringa regularly protects the immune system.
| Nutrient | Per 1 Cup (21g) of Fresh Leaves | Percent Daily Value |
|---|---|---|
| Vitamin A | 15% | 15% |
| Vitamin C | 125 mg | 100% |
| Vitamin B6 | 0.6 mg | 30% |
| Riboflavin | 0.4 mg | 46% |
| Calcium | 125 mg | 12% |
| Potassium | 258 mg | 9% |
| Iron | 6.7 mg | 37% for men, 15% for women |
| Magnesium | 127 mg | 30% |
Potential Side Effects
Moringa is generally very safe and well-tolerated when consumed in moderation. However, taking high doses of moringa powder or supplements long-term may cause the following side effects in sensitive individuals:
– Diarrhea, flatulence, and upset stomach – due to the laxative effects at high doses
– Lower blood pressure – moringa acts as a vasodilator, which can lower BP
– Hormonal fluctuations – the plant hormones may alter thyroid, estrogen, or testosterone levels if over-consumed
– Uterine contractions – large doses may stimulate extra uterine activity during pregnancy
– Allergic reactions – moringa may trigger allergies, rashes, hives, or breathing problems in those with sensitivities
To avoid adverse effects, stick to the recommended dosage of moringa powder or supplements. Start with half a teaspoon daily and gradually increase to 1-2 tsp per day, split into multiple doses. Stay well hydrated while consuming moringa to prevent digestive upset. Those on medication should consult a doctor before taking moringa.
Recommended Dosage
The optimal dosing for moringa depends on the form you’re using and the specific effects you’re seeking. Here are general dosage guidelines:
– Moringa leaf powder – 1⁄2 to 1 teaspoon per day
– Moringa leaf capsules/extract – 500 to 600 mg once or twice daily
– Moringa seeds – 1⁄2 to 1 tablespoon freshly ground powder per day
– Moringa Leaf Tea – 1 cup prepared with 1⁄2 to 1 teaspoon dried leaves
It’s best to start with lower doses of moringa powder or supplements (at least until you assess your tolerance), splitting the daily quantity into smaller portions throughout the day. Moringa taken before meals may help better absorb and utilize the nutrients. Those seeking to lose weight, control diabetes, or boost energy may benefit from higher dosages within the recommended intake. Moringa can be consumed long-term without adverse effects for most healthy individuals.
Conclusion
Thanks to its dense nutrition profile, moringa oleifera provides a wide range of health benefits when consumed regularly. Drinking moringa powder or leaf tea on a daily basis helps reduce inflammation; balance hormones; protect the heart, liver, and brain; stabilize blood sugar; boost energy and mood; and support immune function. Moringa also has antioxidant, antibacterial, and chemopreventive properties.
While generally safe when used appropriately, high doses of moringa may cause mild side effects or interactions in some individuals. By staying within the recommended dosage of 1-2 teaspoons per day, you can safely take advantage of moringa’s nutritional benefits. Consume dried leaf powder, fresh leaves, or moringa supplements regularly to take your health and nutrition to new heights.
