Superfoods are gaining a lot of popularity all over the world. Did you know one of these can be found in your backyard? Moringa oleifera, also known locally as the drumstick tree or ‘sahjan’, has been a part of Indian diets for a long time. Almost every part of the tree offers valuable benefits. The uniqueness of moringa lies in the fact that it is a drought-resistant source of affordable nutrition. [1] Among its many forms, the easiest way to consume it can be in the form of moringa powder made from dried leaves. The powder not only tastes milder than seeds but may also contain higher levels of nutrients than fresh leaves, as water is evaporated.
With fresh leaves, pods (drumsticks), or moringa powder available, the question appears in mind: what makes moringa a superfood? Let’s dig deeper into what moringa really does inside your body and how you can include it meaningfully in your meals.
How Can You Prepare Moringa Powder At Home
Making moringa powder at home is simple, and it can also ensure you get most of the nutrition. So, how to prepare it? The process involves washing and shade-drying fresh moringa leaves until all the moisture evaporates. Once fully dried, they can be ground into fine powder and stored in an airtight container. This can help preserve its nutrients with flavor intact in a concentrated dose for several months.
If you are busy, prefer convenience, and want to avoid all the fuss, you can also buy ready-to-use organic moringa powder.
Just remember, when it comes to consuming it, less can be more. Start small and gradually increase as your body adjusts. You can add it to warm milk, water, or smoothies, or just sprinkle it over salads like cherries on top of cake. For best results, try to avoid taking it too close to bedtime, and instead take it either in the morning or just after breakfast.
6 Health Benefits Of Moringa Powder and Leaves
1. Naturally Enhances The Immunity
One of the key reasons moringa is called a “miracle tree” is its rich nutrient profile. Moringa leaves contain significantly more vitamin A than carrots, more protein than eggs, better iron than spinach, and more calcium than milk. [2]
2. Helps Control Blood Sugar Levels
The data is still evolving, but the moringa leaf supplements may help lower fasting blood sugar and improve insulin sensitivity, often when combined with lifestyle factors. [3]
3. Works As A Powerful Antioxidant
Inflammation and oxidative stress can cause various chronic diseases. Moringa contains a lot of antioxidants that can help combat oxidative damage and can work as anti-inflammatory support.
4. Aids Digestion and Detoxification
A smooth digestive system supports nutrient absorption, immunity, and breaks down food for energy. Moringa’s high-fibre content can aid in the digestive process and also support gut health by promoting smoother bowel movements.
5. Supports Bone Health
For women, particularly during menopause, moringa can be a valuable addition. Its calcium, iron, and vitamin K content can help support bone density and reduce fatigue. So if you or any woman around you feels low on energy, just try swapping caffeine for a spoon of moringa powder, and this may help feel better.
6. Improves Your Blood Pressure and Cholesterol
Moringa leaf extract can help reduce total cholesterol (reducing bad cholesterol and raising good cholesterol). Moreover, moringa can also support healthy blood pressure and may protect the heart muscles in preclinical models.
Practical Use & Integration Into the Indian Diet
Moringa is versatile and can fit easily into an Indian diet – as fresh green leaves, drumsticks in curries, or powder form in soups or beverages. Tips that can help include them in your diet:
- Use drumsticks in sambhar, dal, or mixed vegetable curry.
- Steam moringa leaves and mix into your favorite sabzi (curry)
- Combine moringa with breakfast oats or a smoothie (for convenience)
- Sprinkle moringa powder over yogurt or a spinach meal.
Who Should Be Cautious In Taking Moringa?
While moringa is natural and generally safe when used as part of food, not everyone can take it freely:
– Pregnant or breastfeeding women should consult a doctor before using moringa supplements. The roots or bark of moringa may not be safe in pregnancy.
– If you are on any medications for blood pressure, thyroid, or diabetes, speak to your healthcare provider – moringa may enhance or modify effects.
Consult A Doctor Now and Remove All The Doubts!
Final Takeaway
Nature often hides its most powerful remedies in plain sight – and moringa is one such gem. Whether you are looking to improve your energy levels, strengthen immunity, or just want to add more nutrients to your diet, moringa can offer various health benefits when taken consistently.
FAQs
Q. Is it good to take moringa powder daily?
Yes, taking moringa daily in moderate amounts can be beneficial. It is rich in vitamins (A, C), iron, calcium, and antioxidants that help support immunity, energy, and overall well-being. Avoid overconsumption, and always consult a doctor before starting any supplement.
Q. Is Moringa good for men?
Absolutely. Moringa may help improve energy levels, stamina, and overall vitality in men, as it has some role in supporting testosterone levels and reproductive health. In addition to that, its nutrients, like zinc and iron, can also promote better metabolism and heart health.
Q. What happens to your body when you start taking moringa powder?
When you start taking moringa powder regularly, you may notice improved digestion, better energy levels, and enhanced immunity over time. Its rich nutrient profile can help reduce inflammation, regulate blood sugar, and support heart health. However, results may vary by diet and how consistent you are.
Q. How much moringa powder should I take daily?
Taking approximately 1 teaspoon of moringa per day can improve general health. As there’s no official daily dosage, consistent intake with not too much dosage can certainly help.
Q. If I heat moringa powder, will it lose its nutrients?
Heating for a long time can reduce some heat-sensitive nutrients like vitamin C. However, gentle cooking or adding it towards the plating part of the meals can help preserve most of its goodness. If you want maximum benefits, just add the powder to smoothies, yogurt, or your favourite salads – without heating it.
References
1. Pareek A, Pant M, Gupta MM, et al. Moringa oleifera: An Updated Comprehensive Review of Its Pharmacological Activities, Ethnomedicinal, Phytopharmaceutical Formulation, Clinical, Phytochemical, and Toxicological Aspects. International Journal of Molecular Sciences. 2023;24(3):2098. doi:10.3390/ijms24032098
2. Islam Z, Islam SMR, Hossen F, Mahtab-Ul-Islam K, Hasan MdR, Karim R. Moringa oleifera is a Prominent Source of Nutrients with Potential Health Benefits. International Journal of Food Science. 2021;2021:1-11. doi:10.1155/2021/6627265
3. Nova E, Redondo-Useros N, Martínez-García RM, Gómez-Martínez S, Díaz-Prieto LE, Marcos A. Potential of Moringa oleifera to Improve Glucose Control for the Prevention of Diabetes and Related Metabolic Alterations: A Systematic Review of Animal and Human Studies. Nutrients. 2020; 12(7):2050. https://doi.org/10.3390/nu12072050
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and is reviewed by Dr.Subita Alagh, Assistant Team Lead, Disease Content.)