Moringa powder, made from the leaves of the moringa tree1, has a number of science-backed benefits and medicinal uses. This superfood has been used as a traditional remedy in phytomedicine and ayurvedic healing for thousands of years. Here are the 10 best health benefits of moringa oleifera, plus our favorite ways to add this super green to your diet: Moringa leaves stick out as a superfood because one cup of chopped leaves is considered a good source of iron, calcium, vitamin C, vitamin B6, and riboflavin and has notable amounts2 of potassium, vitamin A, vitamin E, and magnesium. In fact, the leaves are more concentrated in vitamin C3 than oranges. That means moringa can contribute to everything from better vision and immunity to bone health and skin radiance. Sure, there are lentils and tempeh, but sometimes you just want a quick, no-cook add-in to sprinkle on smoothie bowls or add to soup. That’s where moringa comes in. Powders made from its crushed leaves are packed with protein—3 grams of protein per tablespoon, in fact—and have a leg up on legumes because they contain all the essential amino acids4, necessary for muscle repair, energy production, and mood regulation. In animal studies, moringa has not only been shown to bring down cortisol levels5, but it may also naturally boost testosterone levels, a known sex drive6 supporter. In one study, moringa extract worked to enhance sexual performance7 in stressed rats by suppressing cortisol and increasing testosterone. A study published in the Journal of Food and Science Technology found that postmenopausal women who took a combination of moringa leaf powder and amaranth leaf powder8 for three months not only had decreased markers of oxidative stress, but they also had better fasting blood glucose and increased hemoglobin levels, which could mean more balanced hormones. Moringa has also been linked to improved thyroid health, which controls hormones related to energy, sleep, and digestion. First off, moringa contains high concentrations of polyphenols to reverse oxidation9 in the liver, and preliminary research in animals has shown moringa consumption to reduce symptoms of liver fibrosis10 and protect against liver damage11. The antidote: antioxidants, like the flavonoids, polyphenols, and ascorbic acid found in moringa3. A diet rich in antioxidants has been shown to prevent premature wrinkles and possibly make you live longer13. In addition to containing inflammation-lowering polyphenols14 and isothiocyanates15, moringa reduces inflammation by suppressing inflammatory enzymes and proteins in the body. The leaf powder has been effective at reducing lipid and glucose levels and regulating oxidative stress in lab studies. One clinical study16 also showed therapeutic antioxidant properties as well as lower fasting glucose levels in postmenopausal women who took a supplement with moringa, and amaranth, leaves for three months. One animal study even showed that moringa in the diet could help reduce weight gain and insulin resistance17. Moringa is a natural antibiotic and antibacterial and may help inhibit the growth of various pathogens19 that can cause digestive upset. Moringa’s anti-inflammatory properties have been shown to help with digestive disorders, like colitis19; plus, a recent study in mice found that it may improve gut bacteria20. Animal studies of both Alzheimer’s22 and dementia23 are showing promising results. More good news: Moringa has also been linked to increased dopamine23 and serotonin24 (“happy hormones”), and with more research, it could possibly be used to help treat depression25 in the future. You’ll also want to stay clear of moringa seeds and moringa seed extract consumption, as they have shown a level of toxicity in immune cells. Moringa can also have a laxative side effect when consumed in large quantities or lead to stomach upset, so we suggest starting with a small dose—½ to 1 teaspoon per day. Moringa powder is easy to find online and in healthy grocery store chains. Try Kuli Kuli Pure Organic Moringa Vegetable Powder or Kiva Organic Moringa Leaf Powder. And while there is plenty of recent research1 to back the benefits above, like all supplements, moringa isn’t regulated by the FDA27 and more research is needed to determine whether it is safe to consume regularly. We always recommend considering a doctor’s guidance before making any health-related decisions. Editor’s Note: This article was originally published on December 7, 2015. A previous version of this article indicated that moringa leaf powder can reduce liver fibrosis. We have since clarified that statement to indicate that preliminary research in animal studies has shown that consuming moringa reduced symptoms of liver fibrosis.
