What are the nutritional benefits of consuming moringa?
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Moringa is a plant of the Moringaceae family which includes 13 species.
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Text by: Caroline Paré Follow
11 min
Find the nutrition column of Stéphane Besançon, nutritionist and director of the NGO Santé Diabète in Bamako, Mali.
This week, he explains the benefits of moringa.
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Can you tell us what moringa is?
Moringa is a plant of the Moringaceae family which includes 13 species.
The best known and most consumed shrub of this family is the Moringa Oleifera which is native to India and can grow up to 12 meters.
It has been used in food but also in Ayurvedic medicine for hundreds of years.
Ayurvedic medicine uses different parts of the plant: the roots, seeds, bark, fruits, pods and leaves.
For food, it is the leaves and fruits which are used as the basis for different types of preparation such as for example sauces, broths or even herbal teas.
Its use varies depending on the continent.
In India, it is the fruit that is consumed a lot while in Africa it is rather the leaf.
It is also important to know that Moringa seeds make it possible to produce a very good quality oil which is used in food but also to produce soaps or even creams.
What are the nutritional characteristics of moringa?
The leaf, which is the part of the plant that is consumed the most, has a very interesting nutritional value.
It contains a very interesting quantity of proteins which are proteins of very good quality which make it possible to provide the 9 essential amino acids.
It is also a source of vitamins and minerals.
It provides B vitamins, in particular vitamins B1, B2, B3, B5, B6, B8 and B9, but also vitamin A, vitamin C and vitamin E. It also provides minerals such as iron , calcium, magnesium and potassium.
Finally, it provides several powerful antioxidants such as quercetins, zeatins or even kaempferol.
The dehydrated powder, which is prepared from the leaves, has a higher macro and micronutrient concentration than the fresh leaves.
However, you should know that the drying process that produces this dehydrated powder will destroy some of the vitamins such as vitamin A and vitamin C.
What are the health benefits and risks of consuming moringa?
First of all, the rich and varied nutritional intake of proteins, essential amino acids, vitamins and minerals of Moringa make it a food with a very high added value to ensure a balanced and diversified diet which is central for a good functioning. of our body and our health.
Then, it provides vitamin E and other powerful antioxidants which will help protect our cells against the effect of free radicals and thus prevent many diseases such as certain forms of cancer, cardiovascular disorders or even certain infections.
At the same time, there are no real known risks to consuming Moringa.
You just have to know that the iron that is contained in Moringa is an iron that is not very available to the body and therefore that Moringa is not an important source of iron as we can sometimes read.
Finally, it should be consumed in moderate quantities to avoid digestive disorders such as nausea, vomiting or diarrhea.
Based on all this data, how do you advise us to consume moringa?
The fresh leaves and fruits are used as a base to prepare sauces and broths that can be consumed during the main meals.
The fruits are eaten cooked and can be eaten between meals.
Dehydrated Moringa powder can be sprinkled on dishes, added to yogurt or even drinks.
To avoid digestive problems, do not exceed a consumption of 2 teaspoons per day.
Moringa can also be a drink, in the form of herbal tea, which can be consumed throughout the day provided, of course, not to add sugar and thus to avoid excessive consumption of sugar.
This herbal tea can be prepared from the fresh leaves infused in water but it is also possible to buy sachets of moringa herbal tea which are ready to be infused like tea bags.
Finally, we must not forget that it is possible to use for our food the oil which is produced from the seeds of Moringa which has a composition very similar to olive oil.
I would also give a final recommendation which will be very important for pregnant women and children.
If you live in a geographical area with low dietary diversity and risk of protein, vitamin and mineral deficiencies, promoting moderate consumption of Moringa provides a very good complementary source to ensure an adequate intake of these different nutrients.
To continue discussions on this column, go to:
Stéphane Besançon's Twitter account
The Facebook page of the NGO Santé Diabète
See this post on Instagram
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