Moringa is the superfood everyone seems to be talking about right now. A quick scroll online reveals a list of benefits so impressive; they can seem almost too good to be true. Well honestly, I’m not surprised. I grew up in a country where moringa leaves are everyday food, not a trend. We add them to soups as a spinach substitute, cook the pods in vegetable stews, or simply boil the leaves and drink them as tea. Long before it was labelled a ‘superfood’, it was just… food.

Because of its exceptional nutrient density, moringa has been used by international aid organisations, including UNICEF-supported programs, to help address malnutrition in vulnerable populations around the world ^{(1) (2)}.

Moringa oleifera originates from northern India, where its leaves, seeds and pods have been valued for centuries. Across Asia, Africa and parts of South America, moringa has traditionally been used both as food and as medicine. It earned the nickname “The Miracle Tree” thanks to its wide range of nutritional and therapeutic properties ⁽³⁾.

And yes, there really are a lot of benefits. Almost too many to list without sounding like you’re exaggerating.

Moringa leaves contain over 90 nutrients and more than 40 naturally occurring antioxidants, including flavonoids, phenolic acids and carotenoids ⁽³⁾⁽⁴⁾. Even more impressive, moringa provides all nine essential amino acids, making it a rare plant-based complete protein ⁽⁵⁾.

Some highlights from its nutritional line-up include:

• Vitamins A, C and E, key antioxidants that support immune health
• B-group vitamins (B1, B2, B3, B6, biotin and choline), essential for energy production and nervous system support
• Calcium, potassium, iron, vitamin D and vitamin K, supporting bones, muscles and cardiovascular health
• Lutein, associated with eye health and protection against age-related macular degeneration
• Zeatin, a powerful antioxidant linked to anti-ageing effects
• Tryptophan, involved in serotonin production and sleep regulation
• Selenium, zinc and quercetin, known for immune and anti-inflammatory support ⁽³⁾⁽⁶⁾

When it comes to protein, moringa leaf powder contains around 25 - 40% protein by weight, depending on processing and origin, it is remarkable for a leafy green ⁽⁵⁾.

Gram for gram:

• Moringa contains up to 7 times more vitamin C than oranges ⁽⁷⁾
• 5 times more beta-carotene than carrots ⁽⁸⁾
• 4 times more calcium than milk
• 3 times more iron than spinach
• 3 times more potassium than bananas ⁽³⁾⁽⁷⁾

Beta-carotene is converted by the body into vitamin A, essential for immune function and vision. Research suggests beta-carotene, alongside vitamins C, E and selenium, may contribute to protection against oxidative stress and chronic disease, including cardiovascular disease and some cancers ^(9)(10). Conveniently, moringa contains ALL of these nutrients.

With its extraordinary nutrient density, it’s easy to understand why moringa has been embraced by NGOs tackling malnutrition. While malnutrition isn’t a widespread issue in our local communities, moringa still has enormous relevance.

Years of customer feedback have been convincing. The most common benefit people report is increased energy and overall wellbeing, which makes perfect sense given its broad nutritional profile.

Moringa is suitable for all ages. The powder blends easily into smoothies, juices, soups and meals. Children enjoy it mixed into fruit smoothies, it’s gentle and nourishing for older adults, and it’s a wonderful option when you simply need a natural energy lift.

For more information about moringa or any other health concerns, come and see the team at Go Vita, North St, Batemans Bay, or give us a call on 02 4472 9737. Tune in to our weekly 2EC radio segment, where Marianne and Go Vita’s Nutritionist Sofia chat about health and wellness with Kimmi Saker every Wednesday after 12.30pm.

References

1.          UNICEF & Nutrition Programs – Use of nutrient-dense foods in malnutrition strategies

2.          Fahey, J.W. (2005). Moringa oleifera: A review of the medical evidence for its nutritional, therapeutic, and prophylactic properties. Trees for Life Journal.

3.          Gopalakrishnan, L., Doriya, K., & Kumar, D.S. (2016). Moringa oleifera: A review on nutritive importance and its medicinal application. Food Science and Human Wellness.

4.          Vergara-Jimenez, M. et al. (2017). Bioactive compounds in moringa leaves. Nutrients.

5.          Moyo, B. et al. (2011). Nutritional characterization of Moringa oleifera leaves. African Journal of Biotechnology.

6.          Leone, A. et al. (2015). Moringa oleifera seeds and leaves: Nutritional and functional properties. International Journal of Molecular Sciences.

7.          USDA FoodData Central – Moringa leaf nutritional analysis

8.          Anwar, F. et al. (2007). Moringa oleifera: A food plant with multiple medicinal uses. Phytotherapy Research.

9.          WHO (2004). Vitamin and mineral requirements in human nutrition.

10.      NIH Office of Dietary Supplements – Beta-carotene and antioxidant nutrient