Have you tried Moringa? Yes, the superfood that has been taking the health world by storm!
This leafy green isn’t just your typical veggie. It is sourced from a miracle tree that has numerous health benefits — especially for women in menopause!
Why don’t you try adding this superfood to your diet and experience its wonders? Keep reading to learn more about the marvelous Moringa!
7 HEALTH BENEFITS OF MORINGA FOR WOMEN
Moringa, also known as Moringa oleifera, has been used for centuries in traditional medicine and cooking. It is rich in vitamins, minerals, antioxidants and anti-inflammatory properties!
Moringa’s high nutrient content can effectively enhance detoxification, improve digestion, boost energy levels, fight inflammation, promote hormonal balance and give you healthy skin and hair! Moringa may also help regulate cholesterol and blood sugar levels.
Without a doubt, incorporating Moringa into your diet can be a great way to improve your overall health in midlife!
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1. Packed with Nutrients
Moringa is an all-in-one source of various nutrients we need while aging! Nutrient amounts may vary depending on which form and specific part of Moringa you use.
Generally, you can get the following nutrients per 100 grams of Moringa leaves:
- Protein: 9.4 grams
- Vitamin A: 378 micrograms
- Vitamin C: 51.7 milligrams
- Calcium: 185 milligrams
- Potassium: 337 milligrams
- Iron: 4.0 milligrams
Moringa is also a good source of B vitamins, magnesium and other vitamins and minerals!
Besides its fresh, raw leaves, you can also use Moringa in other forms — including dried fresh leaves (packaged), dried Moringa leaf powder and supplements (in capsules)!
Different brands have different nutrient amounts as well, so always check the label.
There is also Moringa oil and Moringa seeds (which can both be used for cooking), and Moringa essential oil — used topically for moisturizing and cleansing the skin. (MORE info about the other uses of Moringa further down)!
2. Organic Detoxifier
Moringa leaves are rich in antioxidants such as Vitamin C, beta-carotene, quercetin and chlorogenic acid. In fact, studies showed that Moringa leaves contain higher levels of antioxidants than other commonly consumed fruits and vegetables.
For instance, gram for gram, Moringa leaves contain seven times the amount of Vitamin C in oranges, two to four times the amount of beta-carotene in carrots and three times the amount of potassium in bananas.
But the good things don’t stop there. Due to its detoxifying benefits, Moringa can be your helpful buddy to protect against toxin overload, inflammation, lymph blockage and liver damage.
3. Good for the Stomach
If you are frequently having constipation, eating Moringa can help you loosen up your stomach! This is because of its high fiber content — which also helps boost your gut health and metabolism.
In addition, Moringa has been repeatedly proven as a good source of natural antacids in animal studies [An evaluation of some antacid and antipeptic agents in the prevention of gastric ulceration in the rat | The American Journal of Digestive Diseases (springer.com)]. This could be a promising implication that Moringa can help prevent stomach ulcers and acidity problems!
Moringa also contains antibacterial properties that could prevent digestive issues caused by harmful gut bacteria.
4. Energy Booster and Pain Reliever
I have been mentioning that Moringa helps fight inflammation in the body, but what exactly does that mean?
Well, reduced inflammation means lesser body aches and joint pain. If you have bruises, burns, wounds or small cuts, Moringa’s anti-inflammatory and antiseptic properties may help facilitate better healing!
You also know by now that Moringa bursts with nutrients — from vitamins to minerals and antioxidants. Name it, and Moringa has it!
This superfood can, therefore, help you prevent fatigue and have more stable energy levels!
5. Prevents Common Health Issues in Menopause
As we age, we become more prone to health issues, especially bone-related problems. That’s why it’s essential to maintain an active lifestyle and eat a balanced diet with vitamin D, vitamin K2, magnesium and the recommended amount of calcium. You can get these nutrients from natural food sources or supplements! And yes, Moringa could also be a great addition to your bone-friendly diet!
The plant extracts in Moringa also hold potential benefits in fighting against environmental toxins and health issues related to oxidative stress.
Who would think that these tiny green leaves can make menopause so much better?
Additionally, Moringa contains:
• Tryptophan – an essential amino acid that helps increase serotonin levels in the brain. Serotonin is your “feel-good” neurotransmitter responsible for regulating mood, appetite and sleep!
• Phenylalanine – another amino acid that helps produce dopamine, norepinephrine and epinephrine. These neurotransmitters also help regulate mood, stress and energy levels!
• Flavonoids – a group of antioxidants that bring positive effects on mood — by reducing inflammation and oxidative stress in the brain!
• Vitamins B1, B2 and B3 – these vitamins are essential for the healthy functioning of the nervous system, which can affect your mood!
According to studies, these plant extracts in Moringa can also potentially keep the thyroid healthy! If you did not know already, we become increasingly vulnerable to thyroid issues in menopause because of fluctuating hormone levels.
6. Balanced Blood Sugar Levels
Moringa has “chlorogenic acid”, which slows down the absorption of sugar in the bloodstream. This can help prevent spikes in blood sugar levels, which can be very dangerous!
Moringa leaves also contain “isothiocyanates”, which are found to improve insulin sensitivity and reduce inflammation in the body. These compounds are truly beneficial because the more we age, the more crucial it is for us to keep our blood sugar levels healthy. This way, we can prevent health issues like insulin resistance, obesity and diabetes!
7. Natural Skin and Hair Care Secret!
Moringa’s vitamin A and zinc contents help protect and improve the health of the skin and hair. Both nutrients promote hair growth! They also nourish the scalp, keep it from drying and strengthen the hair.
Since Moringa is packed with antioxidants, it can help your skin have a radiant glow! Its antioxidants maintain the natural elasticity of the skin — preventing wrinkles and lines from forming. So, here’s to another secret revealed: Moringa is the powerhouse of youth!
Other Beneficial Uses of Moringa
Besides being a great addition to your diet and healthy recipes, Moringa is widely used for medicinal and self-care purposes.
Due to its anti-inflammatory and antimicrobial properties, Moringa has been traditionally used to treat skin conditions — such as eczema, psoriasis and acne. Moringa leaves are ground using a mortar and pestle, then applied topically to the affected skin area. It soothes the irritation and helps wounds heal faster!
The seeds from the Moringa fruit are used to produce Ben Oil — commonly used in perfumes, shampoos, soaps and many more! They are also used as ingredients in aromatherapy oils. If you want to relax with aromatherapy, you would not want to miss organic oils with Moringa!
Moringa seeds are known as well to be active cleaning agents. This is one of the reasons why they are used in lotions and cleansing creams! They help protect the skin from environmental toxins. Interestingly, studies are also being conducted to see if Moringa seeds can be used as an effective agent for water treatment!
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How to Consume Moringa and Where to Get It
In tropical regions where Moringa is dominantly grown, the leaves can be freshly picked and added to different dishes. Pretty convenient, right?
But for other places where fresh Moringa leaves might be a little hard to find, you can opt for dried Moringa leaves (packaged and usually imported), dried Moringa leaf powder or supplements (in capsules)!
Again, always be mindful of the label and nutrient content. As I mentioned at the start, nutrient amounts may vary depending on which form, brand and specific part of Moringa you use.
Also, always remember that herbs are potent. While they are natural and generally safe, it’s best to be careful with how much you use. Too much Moringa can interact with the effects of certain medicines, so try to talk to your healthcare provider — to find the best amount you can consume!
Make Your Own Moringa Powder!
If you have access to the miracle tree, it is easy-peasy, fresher and more nutritious to make your own powder! All you need is green, fresh and tender Moringa.
Steps:
- Harvest: Choose fresh, dark green-colored Moringa leaves. Avoid the yellow or damaged ones.
- Rinse: Wash the leaves in clean water to remove any dirt or dust. You can use a strainer or salad spinner to make this easier.
- Pat Dry: Gently pat the leaves dry with a clean cloth or paper towel to remove excess moisture. This helps speed up the drying process.
- Remove Stems: Gently pluck the leaves and discard the stems.
- Air Dry: Spread the clean leaves on a large tray or sheet in a single layer. Place the tray in a well-ventilated, dry area (out of direct sunlight). A shady, airy spot is ideal.
Note: It may take a few days for the leaves to completely dry, depending on the humidity and temperature. The leaves should be crisp and brittle so that they easily crumble when they are fully dry.
→ Alternative Method: If you prefer, you can also dry the leaves in an oven. Preheat your oven to the lowest setting (ideally below 50°C or 122°F). Spread the leaves on a baking sheet in a thin layer. Place the baking sheet in the oven, leaving the door slightly open to allow moisture to escape. Check frequently and turn off the oven when the leaves are fully dried or dehydrated (usually within a few hours).
→ Alternative Method: In this video, she sauteed the leaves in a large pan for 2-3 minutes — to make the leaves dry and ready for grinding: How to Make Moringa Powder At Home Very Easy!
- Grind: Use a high-speed blender, coffee grinder or food processor to grind the leaves. Pulse in short bursts until you achieve a fine, powdery consistency.
- Sift (Optional): For an even finer consistency, sift the powder to remove any larger particles.
- Store: Transfer the moringa powder to an airtight container. Store in a cool, dark place. It can also be refrigerated to extend its shelf life.
TIP: You can follow this same process to prepare dried basil, dried oregano, dried coriander, dried thyme or any healthy herbs. It is a great hack to preserve large packets of fresh herbs in season!
And what can you do now with the Moringa powder you expertly made?
Just take a teaspoon of the powder and add it to water or your favorite smoothies!
Now that you know all the fantastic benefits of Moringa, it’s time to get creative and start incorporating it into your daily routine!
But again, bear in mind that it’s called a superfood for a reason:
Moringa can be very potent, so try experimenting or finding the best amount and form that works for you!
References:
draxe.com/nutrition/moringa-benefits/ webmd.com/vitamins/ai/ingredientmono-1242/moringa
ncbi.nlm.nih.gov/pmc/articles/PMC7561653/
journals.sagepub.com/doi/full/10.1177/0379572117749814
ncbi.nlm.nih.gov/pmc/articles/PMC9916933/
sciencedirect.com/science/article/pii/S1995764516307143
mdpi.com/2076-3921/11/2/402
Moringa (Moringa oleifera) Seed Extract and the Prevention of Oxidative Stress – ScienceDirect
Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease – PMC (nih.gov)
Foods | Free Full-Text | A Comprehensive Review of Moringa oleifera Bioactive Compounds—Cytotoxicity Evaluation and Their Encapsulation (mdpi.com)
(PDF) Comparison of antioxidant activity of Moringa oleifera and selected vegetables in South Africa (researchgate.net)
Moringa oleifera: A review on nutritive importance and its medicinal application – ScienceDirect
Moringa Benefits, Powder, Tea, Dosage, Risks and Side Effects – Dr. Axe (draxe.com)
View of ANTIBACTERIAL ACTIVITY OF MORINGA OLEIFERA (LAM) LEAVES EXTRACTS AGAINST SOME SELECTED BACTERIA | International Journal of Pharmacy and Pharmaceutical Sciences (innovareacademics.in)
An evaluation of some antacid and antipeptic agents in the prevention of gastric ulceration in the rat | The American Journal of Digestive Diseases (springer.com)
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.
