Moringa is a nutritional powerhouse, but won't fix a poor diet

Experts say moringa is a nutrient-dense plant whose leaves, powder and stems have dietary uses. They also stress that it works best within a varied, balanced diet rather than as a cure-all.

In Short

• Moringa leaves and powders are widely sold as nutrient-rich health foods
• Dried leaf powder packs more calcium and nutrients than fresh leaves
• Iron from moringa may absorb poorly because tannins limit bioavailability

Walk into any health food store and one can easily spot moringa powders on the shopping aisles and health food sections of supermarkets and grocery stores.

Experts are calling ‘moringa’ one of the most nutrient-dense plants on earth.

It is often known as the 'superfood', and some research even highlights that it can help improve malnutrition in kids and pregnant mothers. It is even considered a functional food that can contribute to food security in regions facing nutrient deficiencies.

Interestingly, every part of the tree is usable. But leaves are the most popular part of the plant and are considered a nutritional powerhouse; stems are edible too and are a rich source of fibre, but what do experts say about it?

It is indeed nutrient-dense, and its nutrient profile has been widely studied, but moringa works best as part of a balanced diet. Experts highlighted that no single food, no matter how powerful it is, is not a fix for a poor and unbalanced diet. Let's find out more.

MORINGA IS NUTRIENT-DENSE

This tree is consumed as a vegetable, snack, and leaves are often consumed in powdered form. In fact, every part of the tree can be consumed, but leaves are considered highly nutritious.

Moringa is a very good source of calcium. Fresh leaves contain approximately 440 mg/100 g, while dried leaf powder concentrates this to 2,000 mg/100 g or more, roughly 15–17 times the calcium found in milk by weight.

According to the U.S. Department of Agriculture (USDA), one cup of chopped moringa leaves contains about 39 milligrams of calcium, 9 milligrams of magnesium, 71 milligrams of potassium, 79 micrograms of vitamin A, 11 milligrams of vitamin C and 1 milligram of iron.

But “processed dried leaf powder offers a superior nutrient density compared to fresh leaves," according to Dr Shweta Khandelwal, public health nutrition researcher and visiting scientist at the Tata Institute of Fundamental Research.

She noted that moringa is a very good source of calcium. Fresh leaves contain approximately 440 mg/100 g, while dried leaf powder concentrates this to 2,000 mg/100 g or more, roughly 15–17 times the calcium found in milk by weight.

When asked if it's a rich source of iron, Dr. Khandelwal explained it's rich in iron but has a low bioavailability [how much active substance enters the blood and how quickly] and thus absorption can be challenging due to tannins.

Well, tannins are actually antioxidants, but too many tannins can block your body from absorbing plant-based iron. While they're helpful, they're not something you want in excess.

Krish Ashok, food blogger and author, also explained that plant-based food has poor bioavailability. So, "moringa is okay to consume, but you won’t absorb much iron from it." To enhance iron absorption, vegetarians can incorporate a healthy combination of greens, whole dals (lentils), and citrus, he explained.

Moringa stems, often called 'drumsticks', serve as an excellent source of dietary fibre and specific amino acids. “They also contain high levels of phenolic compounds, which contribute to antioxidant activity," explained Dr Khandelwal.

RESEARCH ON MORINGA IS PROMISING

Trials and pilot studies in Ghana and India found that including Moringa leaf powder in the diet increased women's haemoglobin levels and improved breast milk quality.

When it comes to cholesterol management or diabetes management, there is no conclusive evidence, but there is some early research.

Additionally, there are no known adverse consequences connected to consuming moringa. However, a doctor should be consulted before beginning to take a dietary supplement, just like with medication.

While benefits of moringa are not limited to nutrition, new research has highlighted that moringa seeds can help pull microplastics out of water. It’s being referred to as a game-changer for clean drinking water.

Moringa is getting some attention for being associated with health benefits, but it’s important to understand that one nutrient-dense food can not be the “be all and end all” solution, according to Dr Khandelwal.

She explained that “there is enough evidence to show that diet diversity is as important, if not more than, having healthy food. The gut microbiome needs that variety; our body needs different nutrients for holistic health.”

She noted that while choosing healthy is great, do focus on diet diversity and choose different foods; one fruit cannot provide every nutrient. We change as per season, geography, etc.

- Ends