Do you enjoy the benefits of super greens like kale, chard, or greens powders?
If so, you need to know about Moringa, the superfood herb of Ayurveda (which is the traditional wellness practice of India) that boasts more nutrients than kale!
In this article, we share the little-known benefits of Moringa leaf for optimizing nutrition while supporting many fuctions of the body.*
What is Moringa Leaf?
Moringa, also known as “the tree of life,” Horseradish tree, Mulangay, Mlonge, Benzolive, Drumstick tree, Sajna, Kelor, Saijihan, Marango, and scientifically known as Moringa oleifera, is a brassica vegetable with a long history of use in traditional Ayurveda and throughout Asia and Africa.REF#3047
Other examples of brassica vegetables include kale, collard greens, Brussel sprouts, broccoli, cauliflower, mustard greens, and Maca root.
With a nickname like “the tree of life,” it is obvious the Moringa tree has been long revered.
Though Moringa leaf is the most common form used today, the plant’s seeds and bark have also been used in traditional Ayurveda for a variety of health purposes, including for supporting:REF#3048
- Skin support
- Energy
- Digestive function
- Heart health support
- Joint function
- Nutrition
Moringa’s impressive nutrient profile and rich history of traditional use has made it the subject of several studies.
Here, we examine what the science says about the benefits of this versatile plant.
9 Benefits of Moringa Leaf, Seeds, Pods, & Bark
As previously mentioned, Moringa leaf is incredibly nutritious, making it a staple in traditional herbalism and developing countries to combat hunger.
Analysis has shown Moringa leaf, pods, seeds, and bark contain over 90 active plant compounds, including:REF#3049
- Antioxidants
- Coumarins
- Flavonoids
- Isothiocyanates (a common chemical compound found in brassica vegetables)
- Minerals
- Phenolic acids
- Terpenes
- Vitamins
These plant compounds are believed to be responsible for Moringa’s health benefits. Let’s explore those now.
1. Moringa is Jam-Packed with Nutrients
As discussed previously—Moringa leaf, flowers, pods, seeds, bark, and roots—is a rich source of over 90 active plant compounds and is incredibly nutritious.
Research has shown Moringa contains:REF#3050 REF#3051
- 25x more iron than spinach
- 15x more potassium than bananas
- 17x more calcium than milk
- 10x more beta carotene/vitamin A than carrots
- 9x more protein than yogurt
- 7x more vitamin C than an orange
- Highly bioavailable folic acid
Various parts of the Moringa plant also contain all nine essential amino acids (the building blocks of protein), omega 3 and 6 fatty acids, soluble, insoluble, and resistant fiber, and various cell-supportive antioxidants such as chlorogenic acid and quercetin.REF#3052 REF#3053
This impressive nutritional profile demonstrates why Moringa has been designated “the tree of life” and is a staple in many developing and food-insecure countries.
2. Moringa May Support Digestive Function
One of Moringa’s most documented traditional uses is for digestive and intestinal function.
Research has begun to validate these traditional uses, showing Moringa may support:REF#3054 REF#3055
- Various aspects of microbiome health
- Normal bile production via its liver-supportive properties
- Colon tissue function
- Digestive inflammatory response
- Regularity, via its soluble, insoluble, and resistant fibers
Although more robust human trials are needed, preliminary research suggests Moringa may be a helpful tonic for overall digestive and microbiome function.
3. Moringa May Be Good for Your Skin and Hair
Moringa has been used extensively in traditional cultures, topically and internally, to support healthy skin and hair.
Although the research on this is limited, it has been shown that moringa seed oil contains natural protective compounds, such as antioxidants and others, that may promote skin health, support the dermal microbiome, and slow the signs of aging.REF#3056
Its high nutrient content may also play a role in its beneficial effects on hair growth and skin health.
For hair growth, many people rely on Moringa oil applied like a hair mask.
You can find Moringa and Moringa oil in many natural and Ayurvedic skin and hair care products, or add Moringa powder or seed oil to your DIY skincare and haircare recipes.
4. Moringa May Support Normal Inflammatory Response
As previously outlined, Moringa is a powerhouse of plant-based antioxidants.
Antioxidants are natural substances that support cell health by fighting the effects of free radicals.
Free radicals are unstable molecules that can cause cell damage, resulting in inflammation, if left unchecked.
Several studies suggest the antioxidants, amino acids, essential fatty acids, isothiocyanates (active plant compounds found in brassicas), gut-friendly fibers, and other nutrients in Moringa—specifically the isothiocyanates— may support a normal inflammatory response throughout the body and help promote normal immune regulation.REF#3057 REF#3058
More research is needed to test the effects of various parts of the Moringa plant on inflammatory response.
5. Moringa May Support Cognitive Function
The role of foods, herbs, supplements, and lifestyle practices in cognitive function has been the topic of much research.
Traditional herbalism has long employed specific herbs, such as Nootropics and Nervines, to support normal brain function, focus, and concentration, as well as other functions related to cognitive health, such as sleep, inflammatory response, and metabolic function.*
In Ayurveda, Moringa has long been touted as a “brain food,” capable of keeping the mind healthy, youthful, and sharp.
Emerging animal research also suggests a possible cognitive benefit, showing the antioxidants in Moringa may offer nutritional protection for the brain while supporting normal memory and neurological function.REF#3059
New research has also shown a connection between gut microbiome health and cognitive function, which may further explain Moringa’s traditional uses, although more research is needed.REF#3060
6. Moringa May Support the Oral Microbiome (your teeth & gums)
Moringa is a popular ingredient in Ayurvedic oral care products.
Emerging research suggests Moringa leaves may benefit the oral microbiome (your mouth’s microbiome) and support gum health.REF#3061
This is likely due to the wide-ranging effects of the multiple nutritive compounds in Moringa, including antioxidants and plant compounds that support normal bacterial and fungal balance.
More research is needed. However, based on traditional use and emerging evidence, Moringa may be an excellent ingredient to look for in natural oral care products.
7. Moringa May Support Liver Function
Most of us think of the liver in terms of its role in detoxification.
However, the liver is also essential to digestive function by producing enzymes and bile, which break down fats and other food components.
Moringa may support liver function in various ways.
For example, Brassica vegetables have been shown to support liver detoxification.REF#3062
Moringa has been shown to provide liver protection in animal models.REF#3063 REF#3064 This may be due to supportive nutrients, such as quercetin.
Although more research is needed, it is broadly accepted across traditional and modern integrative nutrition models that eating Brassica vegetables—or green vegetables in general—is beneficial for liver function and overall health.
8. Moringa May Promote Metabolic Function
Emerging research suggests Moringa leaves, seeds, and seed-oil-extracts may promote normal metabolic function via its potentially beneficial effects on the pancreas, liver, digestive system, glycemic control, and glycogen storage.REF#3065
Many components in Moringa may be responsible for these actions, including but not limited to polyphenol antioxidants, fiber, insulin-like proteins, and isothiocyanates, all of which support various aspects of metabolic function and sugar metabolism.
Most studies on Moringa and metabolic function have been done on animals, so more robust human trials are needed.
9. Moringa May Support Cardiovascular Function
Moringa, like many other Brassicas, has been shown to be potentially helpful in supporting cardiovascular function.
Research suggests the antioxidants, fibers, carotenoids, tocopherols, ascorbates, natural phenolics, antioxidants, and other plant compounds in Moringa may have a protective effect on the heart.REF#3066
Plant compounds such as alkaloids, antioxidants, tannins, flavonoids, polyphenols, and terpenoids, and steroids in Moringa have also been shown to possibly support normal cholesterol levels, metabolic function, and inflammatory response—all of which play a role in cardiovascular function.
Additional research suggests the seeds may have a particular benefit for cardiovascular function.REF#3067
Brassicas, in general, are also known to promote normal cardiovascular function and are considered heart-healthy foods.REF#3068
Due to the prevalence of animal research on this topic, more robust human trials are needed to evaluate the effects of Moringa on cardiovascular function.
Side Effects & Contraindications of Moringa
Moringa Leaf, seeds, and bark have been used in tonics, extracts, teas, as a culinary ingredient, and topical application for centuries and is considered safe in normal doses.
However, most studies have been conducted on animals, so it’s difficult to know the maximum safe dose.
One study on “Acceptability and safety of short-term daily supplementation in a group of malnourished girls” assessed the use, acceptability, and safety of M. oleifera on children (girls) in Zambia, and found supplementation of 14 g per day of M. oleifera powder was deemed safe for children and adolescents both in the short and long term.REF#3069
Mild nausea was reported in 20% of the children at various age groups when meals were supplemented with 20 g of M. oleifera daily, showing to be still an inadequate and symptomatic dose in children.
However, most human studies have used 500 mg of Moringa leaf or 3 grams of Moringa seed.
Based on its long history of traditional use, Moringa is likely safe to consume in normal doses or portions.
However, Moringa may not be appropriate for those taking certain medications, such as those for blood sugar, thyroid, or certain heart medications.REF#3070
Always talk to your doctor or healthcare practitioner before taking Moringa.
Moringa may also not be appropriate for pregnant or nursing women, although more research is needed.
How To Source High-Quality Moringa
Moringa is widely available as a powder, tea, supplement, cooking oil (found in international stores), and in various skin, beauty, and hair care products.
Unfortunately, some Moringa is grown in sub-optimal climates and soils and has tested positive for high arsenic, nickel, and cadmium levels.
You can avoid contaminated Moringa by purchasing yours from a company that tests for these contaminants within tight parameters. If unsure, contact the company and ask about their heavy metal testing policies and parameters.
How to Cook with Moringa
Moringa is a popular leafy green in Asia, India, and many developing countries.
If you can find Moringa leaves in Asian or specialty markets, prepare them like any leafy green by adding them to salads, sautees, stir-fries, soups, or stews.
Moringa pods are typically cooked like green beans.
Moringa cooking oil is monounsaturated and can be used in sauteing, stir-frying, and baking.
To Recap: Moringa the Superfood
Moringa is an under-appreciated superfood in the West and considered one of the healthiest foods on earth.
Like its brassica cousins, it is a rich source of nutrients and protective plant compounds that can benefit anyone.
It has been shown potentially beneficial for:*
- Nutritional optimization
- Digestion
- Skin
- Hair growth
- Cognitive function
- The oral microbiome and gum health
- Liver function
- Metabolic function
- Cardiovascular function
- And other aspects of well-being
Although fresh Moringa leaves, seeds, and pods and Moringa cooking oil aren’t widely available in the United States, you can find Moringa as a supplement, tea, or powder and in various Ayurvedic skin, hair, beauty, and oral care products.
Moringa is generally very safe, but check with your doctor or healthcare practitioner if you’re taking medications, have pre-existing conditions, are pregnant, or are nursing.