Moringa is an Indian herb used in Ayurvedic medicine for centuries that has recently gained attention for its potential weight loss benefits.
What is Moringa?
Moringa is a nutrient-dense herb derived from the Moringa oleifera tree. It is native to parts of India, Africa, and Asia.
The Moringa oleifera tree is referred to as the "drumstick tree" or "miracle tree," and has been used for centuries in traditional medicine for its therapeutic properties. Every part of the Moringa tree, from its leaves and seeds to its roots and flowers, is packed with essential vitamins, minerals, and antioxidants.
What are the Health Benefits of Moringa?
Moringa leaves are a good source of vitamins A, C, and E, calcium, potassium, and protein.
- One cup (21 grams) of fresh, chopped leaves contains about:
- Protein: 2 grams
- Vitamin B6: 19% of the RDA
- Vitamin C: 12% of the RDA
- Iron: 11% of the RDA
- Riboflavin (B2): 11% of the RDA
- Vitamin A (from beta-carotene): 9% of the RDA
- Magnesium: 8% of the RDA
Antioxidants play an important role in fighting oxidative stress and inflammation in the body. The Moringa tree leaves are rich in antioxidants, including quercetin, chlorogenic acid, and beta-carotene.
Inflammation is a natural and necessary response to infection or injury. Chronic inflammation, however, is linked to many health problems, including heart disease, diabetes, and cancer.
Most fruits, vegetables, and herbs have some anti-inflammatory effects. Moringa has been recognized for its anti-inflammatory properties from compounds like isothiocyanates. Isothiocyanates may reduce inflammation, but current research is limited to animal and test-tube studies.
Blood Sugar Control
Preliminary research suggests that Moringa may help regulate blood sugar levels. Compounds in Moringa, such as chlorogenic acid, may contribute to improved insulin sensitivity, which may help people with diabetes control their blood sugar.
Can Moringa Help Boost Metabolism?
Some animal studies suggest that Moringa may increase fat metabolism, but it’s unknown whether or not these results translate to humans.
The high nutrient content of Moringa might contribute to increased energy levels, allowing one to have a more active lifestyle. The plant's metabolism-boosting potential may also be linked to its ability to enhance cellular function and reduce oxidative stress, resulting in a healthier and more efficient metabolism.
Can Moringa Help You Manage a Healthy Weight?
Moringa is believed to be effective for weight loss.
There are no studies in humans that have examined the effects of Moringa itself on weight loss. However, some studies have tested the effects of supplements containing moringa combined with other ingredients.
One study gave participants a placebo or supplement containing moringa, turmeric, and curry while they followed an identical diet and exercise plan. The participants who took the supplement lost 10.6 pounds compared to the 4 pounds lost by the placebo group.
Another study showed an 11.9-pound weight loss over 16 weeks in the group that received the supplement, while the placebo group only lost 2 pounds. The supplement also significantly decreased participants' LDL cholesterol and increased their HDL cholesterol.
Because the studies did not test a supplement that contained only Moringa, it remains to be seen whether these benefits are from the moringa, one of the other two herbs, or a combination.
Are There Moringa Side Effects?
Moringa has a low risk for side effects and is generally safe and tolerated by most people. Some people might experience digestive issues such as nausea or diarrhea if they take too much.
As with any supplement or dietary change, you should talk with a healthcare professional before adding Moringa into your routine, especially if you are pregnant or breastfeeding or have an underlying health condition.
What are the Best Dietary Sources of Moringa?
You can consume Moringa leaves, pods, powders, or capsules.
Moringa leaves can be consumed fresh, cooked, or dried and powdered for easy incorporation into smoothies, salads, or as a seasoning. Moringa pods can be boiled or steamed, and prepared in any way you would green beans or asparagus. The pods are best for eating when they are young and tender. When they are too old, they become woody and fibrous.
Moringa leaves and pods may be difficult to find in many areas. Some specialty stores may carry them, or you may be able to order online.
Powders and capsules are a convenient way to consume Moringa. Our fat burner supplement Naked Burn provides a convenient and potent source of Moringa in capsule form for those looking for help with weight management. It also contains turmeric and curry, both of which were included in the supplement in studies that showed Moringa to be effective for weight loss.
Moringa is a nutrient-dense plant with antioxidant and anti-inflammatory properties. It may also be helpful for those who want a holistic and natural approach to weight management. In combination with a healthy diet, regular exercise, and enough quality sleep, adding Moringa to your routine can support your weight loss goals.