Moringa

Moringa leaves are a “super food”. They come from the moringa oleifera tree or “the miracle tree.” Their roots can grow in a variety of soils, including depleted soils. Because they are drought-resistant and can grow without rain water, moringa trees do particularly well in harsh and dry climates like India and Africa.

Like most superfoods, moringa leaves are packed with antioxidants. Moringa has an ORAC value of 157,000. That’s 6 times the antioxidants of goji berries!  Wild blueberries have an ORAC value of 9,621.

(ORAC stands for Oxygen Radical Absorbance Capacity. It’s a lab test that attempts to quantify the “total antioxidant capacity” of a food by placing a sample of the food in a test tube, along with certain molecules that generate free radical activity and certain other molecules that are vulnerable to oxidation. After a while, they measure how well the sample protected the vulnerable molecules from oxidation by the free radicals. The less free radical damage there is, the higher the antioxidant capacity of the test substance.)

Moringa Oleifera, also known as the Drumstick Tree, is a subtropical tree native to southern Asia and parts of Africa. It is cultivated for its seed pods, which are used in traditional herbal medicine.

Interestingly, while the tree is cultivated in some areas, others consider it a particularly aggressive invasive species. It grows quickly, can reach 30-40 feet in height, and produces thousands of flowers. The fruit of the tree, long, thin pods that resemble overly large green beans, are frequently used in India as a vegetable prepared in curries. The leaves of the tree are used in cooking in broth-based soups, as garnishes, or in salads. The seeds, harvested from inside the pods, are a bitter snack commonly found in Nigeria.

The moringa leaves can also be harvested in just 6-8 weeks after planting and it only takes 6-8 weeks for the leaves to grow back. Moringa is a distant relative to cruciferous vegetables like broccoli, kale and cabbage.

Moringa leaves are an excellent source of many vitamins and minerals. One cup of fresh, chopped leaves contains:

• 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

In Western countries, the dried leaves are sold as dietary supplements, either in powder or capsule form.

Several antioxidant plant compounds have been found in the leaves of Moringa oleifera. A 2014 study published in “Journal of Food Science and Technology” found that consuming 1½ teaspoons of moringa powder every day for 3 months significantly increased antioxidant levels in the blood.

The antioxidants in moringa leaves have been shown to prevent oxidative damage and protect against oxidative damage as well as free radicals. In addition to vitamin C and beta-carotene, these include:

• Quercetin: This powerful antioxidant may help lower blood pressure.
• Chlorogenic acid: Also found in high amounts in coffee, chlorogenic acid may help moderate blood sugar levels by slowing down the release of glucose (sugar) into the bloodstream after a meal.

One study in women found that taking 1.5 teaspoons of moringa leaf powder every day for three months significantly increased blood antioxidant levels. Another study in 30 women showed that taking 1.5 teaspoons of moringa leaf powder every day for three months reduced fasting blood sugar levels by 13.5%, on average. Another small study in six people with diabetes found that adding 50 grams of moringa leaves to a meal reduced the rise in blood sugar by 212%. Scientists believe these effects are caused by plant compounds such as isothiocyanates.

Inflammation is the body’s natural response to infection or injury. It’s an essential protective mechanism but may become a major health issue if it continues over a long period of time. Sustained inflammation is linked to many chronic health problems, including heart disease and cancer. Scientists believe that isothiocyanates are the main anti-inflammatory compounds in moringa leaves, pods and seeds.

Peter Havel, a professor of nutrition and molecular biosciences at the UC Davis School of Veterinary Medicine, has tested moringa on rats. His studies saw a 5 month delay in developing diabetes. For humans, that could mean a delay of 10-15 years.

Moringa may have some benefits for diabetes, but it can also interfere with diabetes medications. In particular, if you’re on sitagliptin as a prescription, consult your doctor before taking Moringa Juice.

Moringa is also not recommended for pregnant mothers. The bark of Moringa in particular can cause contractions of the uterus, which has been used to induce abortion. While Moringa juice typically does not include the bark of the tree as an ingredient, it’s better to be on the safe side.

How to Buy

High quality moringa has an earthy taste that’s slightly spicy and sharp. It’s also bitter.

The majority of what we get in the West is moringa leaves. You can sometimes find these available as fresh leaves in specialty stores. Occasionally, you may also be able to find other parts of the tree available for sale. Most of the time, however, what you find in stores is preserved or dried preparations of moringa.

The first requirement is that the moringa has to be organic. Then, evaluate the color (moringa oxidizes easily).To tell if you have a high quality moringa powder it will be a light green in color; lower quality moringa will have a color similar to pea soup.

Most moringa levels and powders you can find in stores are tested for pesticide residue, bacteria and mold (this is usually where a lot of moringa will fail and not make it to your co-op’s shelves) and heavy metals.

How to Store

Moringa powder should be stored in a cool, dry space away from humidity and light. Light can destroy nutrients in the powder, and humidity can make it mildew or mold. When stored properly, the powder can last for two or more years

Moringa leaves are often dried and ground up into a powder, and that powder is what you often find in packets on store shelves in the west. While you can get juice, the powder is often just as beneficial. It is more versatile to use in recipes or as a supplement.

How to Cook

Every part of the moringa tree is edible – leaves, pods, seeds, flowers, even its root. However, it’s most commonly found in powdered form.

Moringa tastes somewhat like matcha or another very green product. That is, it’s very grassy and earthy in its natural form. When mixed with juices like acai and goji, it takes on a sweeter flavor with some tartness.

Moringa powder is more often mixed into smoothies.  Try flax seed, maca and tahini with in a cup of your favorite non-dairy milk with a heaping tablespoon of moringa powder.

If you find fresh leaves, chop and mix into guacamole.