Top 5 health benefits of moringa

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The benefits of moringa may include:

1. A rich source of protective antioxidants
2. May help to stimulate the cells of the pancreas to support blood sugar control
3. May have anti-inflammatory benefits to protect against chronic disease
4. High levels of protective polyphenols may have anti-inflammatory benefits
5. Rich antioxidant properties may support cognitive function

Nutritional benefits

A 10g serving of moringa powder provides:

• 31 kcals/128kJ
• 2.5g protein
• 0.6g fat
• 2.6g carbohydrates
• 2.4g fibre
• 198mg calcium
• 49.5mg magnesium
• 4.5mg iron
• 2.3g vitamin C

Top 5 health benefits of moringa

1. Rich source of protective antioxidants

Antioxidant compounds, including nutrients and phytochemicals, help protect cells from the damage incurred by molecules called free radicals; these are produced by the body when exposed to environmental toxins like pesticides and cigarette smoke. Moringa, especially its leaves, is rich in a number of beneficial compounds which provide antioxidant protection. These include vitamin C and beta-carotene as well as polyphenols, such as quercetin, rutin and chlorogenic acid.

2. May support blood sugar control

Most of the evidence supporting the use of moringa for balancing blood sugar has been based on animal studies – these suggest that compounds in the leaves may stimulate the cells of the pancreas, which are responsible for the secretion of the blood-sugar balancing hormone, insulin.

An interesting study looking at the effects of the leaf powder on postmenopausal woman showed that taking 1½ teaspoons of moringa leaf powder every day for three months reduced fasting blood glucose levels by an average of 13.5%. This suggests that moringa may be helpful in addressing some of the physiological changes experienced by women in midlife.

3. May have anti-inflammatory benefits

Inflammation plays a pivotal role in the development of many chronic illnesses, from obesity and diabetes to arthritis. The root, fruit and leaves of moringa contain substances which inhibit this inflammatory process. Both animal and test tube studies support the use of moringa, although there are still relatively few studies confirming these effects in humans.

4. May protect the liver

The liver is essential for maintaining our health and processing nutrients from our diet. In animal studies, moringa’s high levels of protective compounds called polyphenols helped protect the liver and promote recovery of damaged tissue.

Very recent human trials suggest a possible role for moringa as an anti-cancer drug for liver cancer.

5. May support cognitive function

The rich antioxidant properties of moringa may support cognitive function and be useful in the fight against cognitive decline, as well as conditions like dementia and Alzheimer’s. In addition to this, it would appear that the plant may be useful in supporting mood, memory and neurotransmitter balance, with animal studies suggesting the leaf extract may be helpful for depression.

Studies to date in all of these areas look promising, but there’s still much for us to learn about this plant and its many reputed benefits.

Is moringa safe for everyone?

It is generally considered safe to eat the leaves and seed pods, however caution should be exercised over the bark and pulp. This is especially relevant during pregnancy because the bark contains chemicals which may promote uterine contractions and may increase the risk of miscarriage.

Those on prescribed medication including blood pressure tablets, diabetes medication and levothyroxine should check with their GP or pharmacist to ensure moringa is appropriate for their use.

Overall, is moringa good for you?

Typically a food supplement in either powder or capsule form, moringa has numerous health benefits, including antioxidant and anti-inflammatory properties to protect against chronic disease. It could also play an interesting role in helping to balance blood sugar levels by stimulating the cells of the pancreas, which may be useful for type 2 diabetics, and possibly also postmenopausal women in helping to reduce physiological changes. Caution should be taken in pregnancy, and anyone on prescribed medication should seek advice before taking.

If you’re on prescription medication, have a relevant medical condition or have concerns, speak to your GP for guidance.

This article was published on 29 September 2021.

Kerry Torrens is a Registered Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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