Moringa has been hailed as a miracle plant. Indigenous to India and cultivated in several tropical and sub-tropical countries, Moringa oleifera is a powerhouse of nutrients.
Moringa leaves possess
- 7x the Vitamin C contained in oranges
- 25x the iron contained in spinach
- 10x the Vitamin A contained in carrots
- 17x the Calcium contained in milk
- 15x the Potassium contained in bananas
- 9x the protein contained in yoghurt
This makes it highly desirable to include moringa in your daily diet.
Moringa does have a cholesterol-lowering effect and is prescribed for heart diseases and hypertension as well.
Mechanism of Action
Moringa contains several antioxidants, all of which work in concert to prevent adipogenesis. Research demonstrates that moringa extracts significantly reduces the expression of adipogenesis-associated proteins (PPARγ and FAS) and increases the expression of a lipolysis-associated protein [adipose triglyceride lipase] in mice hepatic and epididymal fat tissue.
Three phyto-compounds present in moringa - isoquercitrin, chrysin-7-glucoside, and quercitrin - have been identified as compounds working towards reducing fat accumulation.
Of the above three, quercitrin demonstrates excellent fat accumulation inhibitory activity, and the three compounds had synergistic effects in inhibiting adipogenesis. These compounds work by inhibiting adipogenesis and promoting lipolysis.
Research demonstrates impressive weight loss benefits in people taking multi-ingredient supplements containing moringa. However, the benefits cannot be attributed to moringa alone. Similar studies show that they significantly decreased their LDL (bad) cholesterol and increased their HDL (good) cholesterol.
Moringa leaves score high on the fibre content. The addition of fresh moringa leaves to your daily diet leaves you feeling full and satiated for a longer time. Additionally, this also promotes good bowel movements.
With a vast variety of phytochemicals, vitamins, and minerals, moringa works towards improving the metabolic rate and promoting holistic health.
How to consume moringa?
If fresh moringa is available, the leaves can be added to a number of simple dishes. Indian cuisine makes use of them in simple stir-fries, lentil-based gravies, pancakes, and so on. They also make an excellent addition to salads.
If fresh leaves are unavailable, the powder form can be added to lattes, smoothies, teas, salads, yoghurt, and more.
Supplements can also be consumed in the form of capsules. It is best to consume supplements that contain powdered moringa leaves as it improves the bioavailability of the various beneficial components.
Most people prefer consuming moringa on an empty stomach in the morning. It can be taken along with some warm water, honey, and lemon.
Safety and Side Effects
Moringa powder is generally well tolerated with a low risk of side effects. Studies report no adverse effects in humans who consumed 50 grams of moringa powder as a single dose or 8 grams per day for 28 days.
It is highly recommended to consult your healthcare provider before trying moringa supplements, mainly if you are on medications to treat or control other conditions such as high blood pressure or diabetes.