<img src="https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=45&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=45&resize=2400,1598 2400w, https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=45&resize=1920,1278 1920w, https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=45&resize=1440,959 1440w, https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=45&resize=1200,799 1200w, https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=90&resize=960,639 960w, https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=90&resize=720,479 720w, https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=90&resize=576,383 576w, https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Hero-image-moringa-259c523.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-729786 alignnone size-landscape_thumbnail" alt="Moringa powder in a wooden bowl with fresh moringa leaves on the side" title="Top 5 health benefits of moringa" /> <p>With acclaim dating back centuries, <a href="/glossary/moringa-glossary">moringa</a> appears to offer impressive health benefits, but does the science stack up? Registered nutritionist Kerry Torrens explores what we know about this interesting plant.</p>
<h2>What is moringa oleifera?</h2>
<p>A tree native to South Asia and Africa, <em>moringa oleifera</em> has a number of colloquial names, including the ‘miracle tree’ because of its alleged healing abilities, and the ‘horseradish tree’ thanks to its botanical family, the brassicas. Almost all parts of the tree can be eaten, including the leaves, bark, roots, sap and flowers, although it’s leaf extracts that appear to offer the greatest antioxidant properties.</p>
<p>The tree is an important source of nourishment in developing countries where poor nutrition is a major concern. In the Western world, the dried leaves are more likely to be sold as a food supplement in either a powder or capsule form.</p>
<p><strong>Discover our full range of <a href="/howto/guide/collection/ingredient-focus">health benefit guides</a> and find out the top 5 benefits of <a href="/howto/guide/health-benefits-turmeric">turmeric</a>, <a href="/howto/guide/health-benefits-manuka-honey">manuka honey</a> and <a href="/howto/guide/health-benefits-cinnamon">cinnamon</a>. </strong></p>
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<img class="wp-image-729783 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2021/10/Image-moringa-3-stages-c3758e7.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="moringa plant in three forms" title="High Angle View Of Moringa On Table">
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<h2 class="p1">The benefits of moringa may include:</h2>
<ol>
<li class="p1">A rich source of protective antioxidants</li>
<li class="p1">May help to stimulate the cells of the pancreas to support blood sugar control</li>
<li class="p1">May have anti-inflammatory benefits to protect against chronic disease</li>
<li class="p1">High levels of protective polyphenols may have anti-inflammatory benefits</li>
<li class="p1">Rich antioxidant properties may support cognitive function</li>
</ol>
<h2 id="nutritional-benefits-39f12861"><strong>Nutritional benefits</strong></h2>
<p>A 10g serving of moringa powder provides:</p>
<ul>
<li>31 kcals/128kJ</li>
<li>2.5g protein</li>
<li>0.6g fat</li>
<li>2.6g carbohydrates</li>
<li>2.4g fibre</li>
<li>198mg calcium</li>
<li>49.5mg magnesium</li>
<li>4.5mg iron</li>
<li>2.3g vitamin C</li>
</ul>
<h2>Top 5 health benefits of moringa</h2>
<h3>1. Rich source of protective antioxidants</h3>
<p>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 <a href="https://pubmed.ncbi.nlm.nih.gov/25808883/" target="_blank" rel="noopener">rich in a number of beneficial compounds</a> which provide <a href="https://journal.waocp.org/article_29959_144683da90d0087df5c7b5ec76da5b57.pdf" target="_blank" rel="noopener">antioxidant protection</a>. These include vitamin C and beta-carotene as well as polyphenols, such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872761/" target="_blank" rel="noopener">quercetin, rutin and chlorogenic acid</a>.</p>
<h3>2. May support blood sugar control</h3>
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<p>Most of the evidence supporting the use of moringa for balancing blood sugar has been based on animal studies – these suggest that <a href="https://www.researchgate.net/publication/278572145_Effect_of_Ethanolic_Leaves_Extract_of_Moringa_oleifera_on_Blood_Glucose_Levels_of_Streptozocin-Induced_Diabetics_and_Normoglycemic_Wistar_Rats" target="_blank" rel="noopener">compounds in the leaves</a> may stimulate the cells of the pancreas, which are responsible for the secretion of the blood-sugar balancing hormone, insulin.</p>
<p>An interesting <a href="https://link.springer.com/article/10.1007/s13197-012-0859-9" target="_blank" rel="noopener">study</a> 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.</p>
<h3>3. May have anti-inflammatory benefits</h3>
<p>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 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103706/" target="_blank" rel="noopener">animal</a> and test tube studies support the use of moringa, although there are still relatively few <a href="https://www.mdpi.com/2223-7747/10/7/1336" target="_blank" rel="noopener">studies</a> confirming these effects in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872761/" target="_blank" rel="noopener">humans</a>.</p>
<h3>4. May protect the liver</h3>
<p>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 <a href="https://pubmed.ncbi.nlm.nih.gov/19854235/" target="_blank" rel="noopener">protect the liver</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/12495589/" target="_blank" rel="noopener">promote recovery</a> of damaged tissue.</p>
<p>Very recent <a href="https://pubmed.ncbi.nlm.nih.gov/33856706/" target="_blank" rel="noopener">human trials</a> suggest a possible role for moringa as an anti-cancer drug for liver cancer.</p>
<h3>5. May support cognitive function</h3>
<p>The rich antioxidant properties of moringa may support <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872761/" target="_blank" rel="noopener">cognitive function</a> and be useful in the fight against cognitive decline, as well as conditions like <a href="https://pubmed.ncbi.nlm.nih.gov/24454988/" target="_blank" rel="noopener">dementia</a> and Alzheimer’s. In addition to this, it would appear that the plant may be useful in supporting mood, memory and neurotransmitter balance, with <a href="https://pubmed.ncbi.nlm.nih.gov/26834427/" target="_blank" rel="noopener">animal studies</a> suggesting the leaf extract may be helpful for depression.</p>
<p>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.</p>
<h2>Is moringa safe for everyone?</h2>
<p>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.</p>
<p>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.</p>
<h2 class="p1">Overall, is moringa good for you?</h2>
<p class="p1">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.</p>
<p><strong>If you’re on prescription medication, have a relevant medical condition or have concerns, speak to your GP for guidance.</strong></p>
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<p><em>This article was published on 29 September 2021.</em></p>
<p><em>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.</em></p>
<p><em>All health content on <span class="skimlinks-unlinked">goodfood.com</span> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="https://www.bbcworldwide.com/home/terms-and-conditions/">terms and conditions</a> for more information.</em></p>
Top 5 health benefits of moringa
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