Superfoods: Moringa

Moringa oleifera, commonly known as the drumstick tree or the miracle tree, has gained

significant attention in recent years for its purported health benefits and nutritional value. Originating from the Himalayan foothills, moringa is cultivated and utilised in various parts of the world for its leaves, pods, seeds, and flowers, each offering a plethora of nutrients and bioactive compounds. Moringa leaves are a rich source of essential nutrients, including vitamins, minerals, antioxidants, and amino acids. They are particularly abundant in vitamin C, vitamin A, vitamin E, vitamin K, calcium, potassium, iron, and protein. Moringa leaves also contain significant amounts of bioactive compounds such as flavonoids, polyphenols, and glucosinolates, which contribute to their therapeutic effects. This article provides a comprehensive overview of the scientific research supporting the health-promoting properties of moringa.

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Antioxidant and anti-inflammatory:

Numerous studies have demonstrated the potent antioxidant and anti-inflammatory properties of moringa; particularly its leaves (Xu et al., 2019). The high levels of antioxidants found in moringa leaves help inhibit oxidative and inflammatory injury in the body which are associated with various chronic diseases and aging processes (Manjunath et al., 2023). Additionally, moringa's anti-inflammatory properties may help alleviate inflammation and reduce the risk of inflammatory conditions such as arthritis, cardiovascular disease, and cancer (Abd-Elnaby et al., 2022; Karthivashan et al., 2013).

Immune function and antimicrobial properties:

Moringa has been shown to modulate the immune system and enhance immune function. Studies indicate that moringa extracts may enhance immune cell stimulation in humans, which plays a crucial role in defending the body against infections and diseases (Jaya et al., 2023). Moringa can also attenuate physical and chemical irritation-induced immune disorders, such as metal intoxication, drug side effects, or even the adverse effects of food additives (Xiao et al., 2020). All parts of the plant can be made into various formulations with the potential to eliminate bacteria, fungi, viruses, and parasites (Xiao et al., 2020).

Anti-diabetic:

Research suggests that moringa may have potential benefits for metabolic health, particularly in improving blood glucose levels, lipid profiles, and insulin sensitivity in individuals with Type I and Type II diabetes (Mthiyane et al., 2022). Studies have also reported that moringa supplementation can help protect against organ damage often resulting from chronic hyperglycemia (Mthiyane et al., 2022). While many of these findings were discovered using animal models and human studies are somewhat limited, the findings still indicate there is strong potential for moringa as a natural complementary therapy for managing diabetes.

Anti-cancer:

Preliminary studies suggest that moringa leaf and bark extracts may possess anticancer properties by inhibiting the growth of cancer cells (without negatively affecting normal cells) and increasing programmed cell death (apoptosis) (Al-Asmari et al., 2015). More research is needed to draw any strong conclusions however, these findings hold promise for the development of moringa-based therapies for cancer prevention and treatment.

Incorporating moringa into your diet:

Moringa can be consumed in various forms, including powders, capsules, teas, and extracts. Adding moringa leaf powder to smoothies is a convenient way to incorporate this nutritious superfood into your diet alternatively, there are a variety of moringa capsules on the market. When purchasing moringa products, opt for organic and sustainably sourced options to ensure purity and quality. Good quality moringa powder should be a vibrant green colour and have an earthy aroma. Avoid products that have a dull appearance or strange odours, as these may indicate quality issues.

Here are some recommendations for reputable moringa powders:

Kuli Kuli organic pure moringa powder: https://amzn.to/3HRkrdT

Organic India moringa powder: https://amzn.to/3Ow2q8Q

Terrasoul superfoods organic moringa powder: https://amzn.to/3OyecPK

PURA VIDA MORINGA moringa powder organic single origin: https://amzn.to/42yxmLk

Moringa oleifera stands out as a nutritional powerhouse with a wide range of potential health benefits supported by scientific research. Its rich nutritional composition, antioxidant and anti-inflammatory properties, immune-modulating effects, and therapeutic potential for metabolic disorders, antimicrobial activity, and cancer prevention make it a valuable addition to a healthy diet and lifestyle. By harnessing the power of moringa, individuals can nourish their bodies and promote optimal health and well-being.

*Disclaimer*

The information provided in this article is for educational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making any changes to your diet or supplementation regimen, especially if you have underlying health conditions or are pregnant or breastfeeding.

References:

Abd-Elnaby, Y. A., El Sayed, I. E., Abd Eldaim, M.A. et al. (2022). Anti-inflammatory and antioxidant effect of Moringa oleifera against bisphenol-A-induced hepatotoxicity. Egypt Liver Journal 12, 57. https://doi.org/10.1186/s43066-022-00219-7

Al-Asmari, A. K., Albalawi, S. M., Athar, M. T., Khan, A. Q., Al-Shahrani, H., & Islam, M. (2015). Moringa oleifera as an anti-cancer agent against breast and colorectal cancer cell lines. PloS One, 10(8), e0135814. https://doi.org/10.1371/journal.pone.0135814

Jaya, P. K. D.,  Apsari, p. I. B., Putri, M. A. C., Dewi, P. M. A. C. P. N., Laksemi, D. A. A. S., & Sutarta, K. C. A. W. (2023). Effects of Moringa oleifera extract as an immunomodulator of lymphocyte cells and macrophages in BALB/c mice infected with plasmodium berghei. Folia Medica Indonesiana, 59(3), 214–221. https://doi.org/10.20473/fmi.v59i3.45237

Karthivashan, G., Tangestani Fard, M., Arulselvan, P., Abas, F., & Fakurazi, S. (2013) Identification of bioactive candidate compounds responsible for oxidative challenge from hydro-ethanolic extract of Moringa oleifera leaves. Journal of Food Science, 78(9):C1368–C1375

Manjunath, S. H., Nataraj, P., Swamy, V. H., Sugur, K., Dey, S. K., Ranganathan, V., Daniel, S., Leihang, Z., Sharon, V., Chandrashekharappa, S., Sajeev, N., Venkatareddy, V. G., Chuturgoon, A., Kuppusamy, G., Madhunapantula, S. V., & Thimmulappa, R. K. (2023). Development of Moringa oleifera as functional food targeting NRF2 signaling: Antioxidant and anti-inflammatory activity in experimental model systems. Food & Function, 14(10), 4734–4751. https://doi.org/10.1039/d3fo00572k

Mthiyane, F. T., Dludla, P. V., Ziqubu, K., Mthembu, S. X. H., Muvhulawa, N., Hlengwa, N., Nkambule, B. B., & Mazibuko-Mbeje, S. E. (2022). A review on the antidiabetic properties of Moringa oleifera extracts: Focusing on oxidative stress and inflammation as main therapeutic targets. Frontiers in Pharmacology, 13, 940572. https://doi.org/10.3389/fphar.2022.940572

Xiao, X., Wang, J., Meng, C., Liang, W., Wang, T., Zhou, B., Wang, Y., Luo, X., Gao, L., & Zhang, L. (2020). Moringa oleifera Lam and its therapeutic effects in immune disorders. Frontiers in Pharmacology, 11, 566783. https://doi.org/10.3389/fphar.2020.566783

Xu, Y. B., Chen, G. L., & Guo, M. Q. (2019). Antioxidant and anti-inflammatory activities of the crude extracts of Moringa oleifera from Kenya and their correlations with flavonoids. Antioxidants (Basel, Switzerland), 8(8), 296. https://doi.org/10.3390/antiox8080296