Moringa, the Tree of Life

VALIDATION SCIENTIFIQUE
Laure Fourchaud – {{{TEMP_MARK_246}}}4.{{{TEMP_MARK_249}}}{{{TEMP_MARK_249}}}.{{{TEMP_MARK_{{{TEMP_MARK_246}}}{{{TEMP_MARK_246}}}{{{TEMP_MARK_246}}}}}}{{{TEMP_MARK_246}}}{{{TEMP_MARK_249}}}
Dr en physiologie de la nutrition

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What is moringa?

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Also read Thibaud’s moringa: a virtuous circle between Burma and Thailand

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Nutritional composition of moringa leaves

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• Minerals and trace elements: calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, zinc

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Buy organic moringa: my selection

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I recommend the organic moringa powder from the French brand amOseeds. It comes from a small cooperative located at 2000 meters altitude in the Himalayas, in India.

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Organic moringa leaves (infusion)

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SEE PRICE >

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Moringa leaves are an excellent source of vitamins, minerals, and proteins. In particular, they are noteworthy for their vitamins B6, C, and iron content – and because they contain many amino acids, including the 8 essential ones.

They contain more calcium than milk, more vitamin C than oranges, more iron than spinach, and more potassium than bananas.

Moreover, their high protein content helps to boost our energy, making them a recommended food during athletic practice.

100g of moringa leaves provide 31% of RDA in iron, but its bioavailability is still under study.

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Moringa has excellent antioxidant activity, contributing to the fight against free radicals and cellular aging.

Among its antioxidant compounds are: vitamin C, chlorophyll (antioxidant pigment), beta-carotene (provitamin A), quercetin (a flavonoid that could reduce blood pressure), and chlorogenic acid (a polyphenol).

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🌵 Anti-inflammatory

The inflammatory reactions developed by our body are a protection mechanism, aimed at eliminating cellular lesions and preparing the repair of damaged tissues.

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🍭 Contributes to regulating blood sugar

Moringa has a hypoglycemic activity, it may help lower blood sugar levels, making it a valuable food to help manage diabetes.

The isothiocyanates it contains also play a role, by reducing insulin resistance – the hormone that balances blood sugar levels.

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Finally, moringa helps to lower bad cholesterol levels.

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Rich in proteins, vitamins, and minerals, moringa gives a boost to an already well-balanced diet. Its antioxidant wealth is a valuable ally in countering the stress of modern life.

However, whether consumed as dried leaves or powder (the most common forms in France), the quantities remain limited (a few dozen grams at most), and therefore will not fully compensate for the deficiencies of an unbalanced diet.

💡Recommended dose: at the beginning of a “cure,” I recommend starting with a few days of consuming small quantities (for example: half the usual dose). Indeed, the fiber richness of moringa can cause digestive discomfort if the body is not used to it. Afterwards, one can gradually increase to reach the recommended dose.

💡Iron & Vitamin C: associated with a source of vitamin C (acai, goji, or more locally a fresh seasonal fruit), the iron in moringa will be better assimilated. Since digestion and nutrient absorption are complex processes, it is always interesting to integrate superfoods into complete meals to optimize their effects.

💡Scientific studies: while the initial research results on the numerous effects of moringa are very promising, they will still need to be applied to humans and our specific consumption modes of this plant to formulate more precise recommendations.

Perrine Bellanger – dietitian nutritionist

How to consume moringa?

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On one hand, because moringa powder is highly concentrated in nutrients: during drying, the leaves lose water, and while vitamins C and E are slightly reduced, the other components are multiplied.

On the other hand, because its use is quite practical: it can be mixed with juices (notably apple juice), smoothies, coconut milk yogurt. It can be used in baking (similar to matcha), and even sprinkled on savory dishes, which its vegetal and spicy taste will enhance. Its taste is often compared to that of arugula and radish.

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Often called tea, it is actually infusions. Dehydrated moringa leaves can be easily found in organic stores, dietary shops, or e-commerce. Sometimes even in directly infusible sachet form. After a few moments in hot water, moringa releases its nutrients. Its taste is slightly acidic, which can be softened with honey, a bit like green tea.

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Moringa oil is a vegetable oil obtained by pressing the seeds. It is used both in cosmetics, particularly for hair beauty, and in cooking. Rich in oleic acid, a monounsaturated fatty acid consisting of omega-9 and omega-6, it helps prevent type 2 diabetes and cardiovascular diseases. Its composition is quite similar to that of olive oil.

Sustainable consumption: Opting for organic and fair-trade moringa

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⏳It is better to consume it in the morning and at noon, just before or during meals. Recommended three-month courses to better appreciate the benefits.

⚡️ To boost our energy: 1 to 2 teaspoons of powder per day.

🌵 Anti-inflammatory: 2 to 4 teaspoons of powder per day.

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Contraindications and Side Effects

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History, Culture, and Market of Moringa

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It grows very quickly: it can reach 2 meters in height in just a few months! Eventually reaching 10 to 12 meters. It is also recommended to plant it to combat soil erosion.

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Firstly, therapeutic, as it is used in Ayurvedic medicine to treat various ailments, including those previously mentioned. Its ancestral use has led many researchers since the 1990s to investigate its benefits. In 2001, the first International Conference on Moringa was held in Tanzania, revealing the remarkable benefits of moringa to the world.

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Moringa production now extends to almost all tropical regions, but the largest global producer remains India with 380 km2 of planted area.

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Detailed Nutritional Values

This data has been synthesized and verified for Darwin Nutrition by Laure Fourchaud, PhD in Nutrition Physiology.

*%NRV: % Nutrient Reference Value for an adult

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Shalini Kushwaha, Paramjit Chawla, Anita Kochhar, {{{TEMP_MARK_{{{TEMP_MARK_246}}}{{{TEMP_MARK_246}}}{{{TEMP_MARK_246}}}}}}{{{TEMP_MARK_249}}}{{{TEMP_MARK_246}}}. Effect of supplementation of drumstick (Moringa oleifera) and amaranth (Amaranthus tricolor) leaves powder on antioxidant profile and oxidative status among postmenopausal women.

M.R. Sulaiman, Z.A. Zakaria, A.S. Bujarimin, M.N. Somchit, D.A. Israf, S. Moin, {{{TEMP_MARK_{{{TEMP_MARK_249}}}8{{{TEMP_MARK_247}}}}}}8. Evaluation of Moringa oleifera Aqueous Extract for Antinociceptive and Anti-Inflammatory Activities in Animal Models.

Mehta K, Balaraman R, Amin AH, Bafna PA, Gulati OD, {{{TEMP_MARK_{{{TEMP_MARK_249}}}8{{{TEMP_MARK_247}}}}}}3. Effect of fruits of Moringa oleifera on the lipid profile of normal and hypercholesterolaemic rabbits.

USDA Database entry

Le Moringa Oleifera, Un arbre qui fait tout

Irénée Modeste Bidima, Production et transformation du Moringa, Wageningen, Proagro, CTA et ISF, {{{TEMP_MARK_{{{TEMP_MARK_246}}}{{{TEMP_MARK_246}}}{{{TEMP_MARK_246}}}}}}{{{TEMP_MARK_{{{TEMP_MARK_246}}}35}}}, {{{TEMP_MARK_{{{TEMP_MARK_246}}}{{{TEMP_MARK_249}}}{{{TEMP_MARK_246}}}}}} p., p. 4

Parotta, John A., « Moringa oleifera Lam. Reseda, horseradish tree. Moringaceae. Horseradish tree family. », USDA Forest Service, International Institute of Tropical Forestry, {{{TEMP_MARK_{{{TEMP_MARK_246}}}{{{TEMP_MARK_246}}}7}}}{{{TEMP_MARK_247}}}3).

C. Gopalan, B. V. Rama Sastri et S. C. Balasubramanian, Nutritive Value of Indian Foods, National Institute of Nutrition, Indian Council of Medical Research, {{{TEMP_MARK_{{{TEMP_MARK_246}}}{{{TEMP_MARK_246}}}7}}}8{{{TEMP_MARK_247}}}

Oduro I, Ellis WO, Owusu D, « Nutritional potential of two leafy vegetables: Moringa oleifera and Ipomoea batatas leaves », Scientific Research and Essay, vol. 3, n^o{{{TEMP_MARK_{{{TEMP_MARK_249}}}8}}}