Moringa oleifera may have anti-inflammatory and antioxidant benefits like boosting liver, heart, and skin health and managing blood pressure, cholesterol, and glucose levels.
Moringa oleifera is a fairly large tree native to North India that has been used in traditional herbal remedies for thousands of years. It goes by various names, such as drumstick tree, horseradish tree, or ben oil tree.
Almost all parts of the tree, including the bark, pods, and leaves, are eaten or used as ingredients in traditional herbal medicines.
In fact, researchers have found over 90 bioactive plant compounds that may help protect against oxidative stress, inflammation, fungi, and cancer, among other benefits.
Here are 6 health benefits of Moringa oleifera that are supported by scientific research.
A note on herbs and supplements
The
As a result, many nutritional supplements have not been tested for safety.
Consider speaking with a healthcare professional before buying and using any supplement. They can recommend the best dosage for you or suggest alternative remedies.
When buying supplements, look for third-party verification from companies like NSF International or USP to ensure they’re from a reputable source.
Moringa leaves are an excellent source of many vitamins and minerals. One cup of fresh, chopped leaves (21 grams [g])
- Calories: 13
- Protein: 2 g
- 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 g) contains
The diet of people in developing nations sometimes lacks vitamins, minerals, and protein. In these countries, Moringa oleifera can be an important source of many essential nutrients.
However, Moringa leaves may also contain high levels of antinutrients, such as oxalate and phytate, which can reduce the absorption of minerals and protein.
Another thing to keep in mind is that taking Moringa oleifera supplements in capsules won’t supply a large number of nutrients.
The amounts are negligible compared to what you consume if you eat a balanced diet based on whole foods.
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, diabetes, and cancer.
Many antioxidant plant compounds, such as flavonoids, phenolics, carotenoids, and ascorbic acid, have been found in the leaves of Moringa oleifera.
Researchers note that the antioxidant compounds found in Moringa oleifera may be particularly beneficial against oxidative stress caused by UV exposure, which may lead to skin cancer.
Some flavonoid compounds like quercetin and myricetin may also help manage blood pressure, while oleic acid may help lower blood pressure.
High blood sugar levels raise the risk of many serious health problems, such as diabetes and heart disease. For this reason, it’s important to manage your blood sugar levels.
The authors of a 2020 review of 7 human studies and 23 animal studies found that Moringa oleifera helped lower blood sugar levels, a key aspect of managing diabetes. In human studies, powdered leaf supplements were mostly used.
These effects may be due to several plant compounds, such as quercetin, kaempferol, glucomoringin, chlorogenic acid, and isothiocyanate.
Despite these positive benefits, however, it’s important to note that most of the evidence is based on animal studies. As such, more research is needed to fully support the role of Moringa oleifera in diabetes management.
Inflammation is the body’s natural response to infection or injury.
It’s an essential protective mechanism, but if it continues over a long period, it
Most whole fruits, vegetables, herbs, and spices have anti-inflammatory properties. However, the degree to which they can help depends on the types and amounts of anti-inflammatory compounds they contain.
Several compounds in Moringa oleifera may have anti-inflammatory properties, including:
- phenols
- alkaloids
- flavanoids
- carotenoids β-sitosterol
- vanillin
- moringin
A 2019 study found that the Moringa oleifera leaves had the highest amount of anti-inflammatory and antioxidant compounds compared to the seeds and pods.
So far, however, research has been limited to test-tube and animal studies. More research in humans is needed to fully understand the possible anti-inflammatory benefits of Moringa oleifera.
Having high cholesterol may increase your risk of heart disease and stroke, according to the British Heart Foundation.
Research suggests that Moringa oleifera may have antihyperlipidemic properties, which means it might help lower cholesterol and triglycerides.
Some studies found that it could increase HDL (good) cholesterol while lowering LDL (bad) cholesterol.
That said, more research in humans is needed to understand the possible antihyperlipidemic benefits of Moringa oleifera.
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,
Some animal studies in fish and mice have shown that the leaves of Moringa oleifera may protect against some of the effects of arsenic toxicity.
These results are promising, but it’s not yet known whether this also applies to humans.
Moringa has been used for thousands of years to help treat a wide range of conditions.
Although limited side effects have been reported, the authors of a 2021 review note that it may not be safe to take if you are pregnant. They also note that it could interact with medications used to treat diabetes, blood pressure, and thyroid disorders.
If you have an underlying health condition, speak with a healthcare professional before taking Moringa oleifera. It’s also important to follow the dosage guidelines on the label of any supplements.
Is it safe to take moringa daily?
Limited human studies have examined the long-term effects of Moringa. A 2022 review reported that no adverse side effects in humans have been detected yet. However, another review recommends not taking more than 70 mg per day to prevent a buildup of toxins.
How long does it take for moringa to start working?
Moringa may start to work after 24 hours, but more research is needed to understand the possible benefits and long-term effects.
Can moringa reduce belly fat?
Some animal studies found that moringa helped reduce visceral and subcutaneous fat and body weight. However, no studies have examined the effects of moringa on weight loss and belly fat in humans.
Who cannot take moringa?
People who are pregnant or are taking medications to treat diabetes, high blood pressure, and thyroid disorders should speak with a doctor before taking moringa.
Moringa oleifera is a tree native to Asia that has been used in traditional medicine for thousands of years.
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.