Moringa : Overview
Moringa oleifera is also known as ‘superfood’ as it is rich in a variety of vitamins and nutrients. In Nepal, this plant is also known as Sittalchini and Sovanjan. Due to its abundant nutrients and various medicinal properties, it has been used in Ayurvedic science for thousands of years.
In recent years, there has been a growing interest in this plant, and the number of people consuming it regularly has increased. But so far, scientists have only studied some of the many health benefits of this plant. The leaves, fruits and almost all the parts of this tree can be consumed. It is used as a medicine in traditional Ayurvedic treatment. In the West, its dried leaves are sold as supplements, powders and capsules.
Here we present 6 health benefits of Moringa oleifera confirmed by scientific studies. Regular consumption of this plant has such benefits.
Especially the leaves and fruits of Moringa are consumed. The leaves are an excellent source of many vitamins and minerals.
The nutrients found in one cup of fresh leaves (21 grams) are as follows:
- Protein: 2 grams
- Vitamin B6: 19 percent RDA
- Vitamin C: 12 percent RDA
- Iron: 11 percent RDA
- Riboflavin B2: 11 percent RDA
- Vitamin A (beta carotene): 9 percent RDA
- Magnesium: 8 percent RDA
Compared to the leaves, the fruit contains less vitamins and minerals, but it is rich in vitamin C. One low-fresh fruit (100 grams) contains 157 percent of the daily requirement of vitamin C. In developing countries, people’s diets are deficient in vitamins, minerals and proteins. Moringa oleifera can be an important source of many essential nutrients in these countries.
However, Moringa Oleifera also has a disadvantage. The leaves also contain high levels of nutrients that reduce our body’s ability to absorb minerals and proteins from food. Another thing to keep in mind is that the supplements capsules of these do not contain much nutrition.
Moringa is rich in Antioxidants
Antioxidants are substances that work against free radicals in the body. High levels of free radicals cause oxidative stress, which is associated with life-threatening diseases such as heart disease and type 2 diabetes. Various antioxidant plant elements are found in Moringa oleifera. Not only vitamin C and beta carotene but also quercetin and chlorogenic acid are found in it.
According to a study done in women, consuming 1.5 teaspoons of this powder daily for three months increases the antioxidant level in the blood. The leaves are also used as a food preservative. This reduces oxidation and keeps the meat fresh for many days.
Moringa lowers blood sugar levels
Elevated blood sugar levels are considered a serious health problem. This is the leading cause of diabetes. Similarly, high blood sugar levels can lead to heart disease and other serious health problems. So we need to maintain a healthy blood sugar level. According to various studies, Moringa oleifera lowers blood sugar levels. Scientists say that this effect is due to an element called osteocytes found in Moringa.
Moringa reduces swelling
Swelling of our body due to any injury or infection. Swelling is essential for the body’s immune system, but if it persists for a long time, it can become a serious health issue. Swelling of the body for a very long time can lead to various deadly diseases. Various fruits, vegetables and spices have anti-inflammatory properties.
Similarly, the eosinophils found in the leaves and fruits of this plant have more anti-inflammatory properties.
Moringa lowers cholesterol
High cholesterol increases the risk of heart disease. Eating a variety of vegetables lowers cholesterol. Similarly, regular consumption of Moringa oleifera also lowers cholesterol. This protects against arsenic Arsenic contamination of food and water is a major problem in many parts of the world. Different types of rice contain high levels of arsenic.
Prolonged exposure to high levels of arsenic can lead to a variety of health problems. A study in mice found that Moringa nuts reduce the toxic effects of arsenic.