Moringa Oleifera, a plant from the family Moringacea, is a major crop in Asia and Africa. Moringa has been studied for its health properties, numerous bioactive components, including vitamins, phenolic acids, flavonoids, isothiocyanates, tannins and saponins.
Did you know? Every part of the plant is edible — leaves, pods, seeds, flowers, even its root. The feathery leaves alone pack a powerful protein punch — nearly 30 percent by dry weight.
It’s no wonder why we grow it on our organic farm in Alachua County, FL!
The Leaves
The leaves are the most widely studied part of the plant, and they have shown to be beneficial in several chronic conditions: hypercholesterolemia, high blood pressure, diabetes, insulin resistance, non-alcoholic liver disease, cancer and overall inflammation.
They’re also high in vitamins A and C, calcium, zinc, iron, magnesium and potassium. They contain phytochemicals and antioxidants that have studied to show to reduce chronic inflammation.
A University of California study has found that mice fed a high-fat diet along with concentrated moringa lost weight, improved glucose tolerance and failed to develop fatty liver disease compared with those not fed moringa.
Other studies found that moringa delayed type 2 diabetes in rats models, that closely mimics diabetes in human, by approximately five months. This could mean a delay of 10 to 15 years for humans.
The plant is distantly related to cruciferous vegetables like broccoli, kale and cabbage, and shares the same nutritious compounds. Its leaves taste a bit peppery like arugula. Young pods are reminiscent of Chinese long beans, with a hint of spice. Seeds can be eaten or boiled to make salad oil. The fragrant flowers are often used to make tea.
A sustainable strategic crop
The University of California sees moringa as a strategic crop in the face of global warming and rapid population growth.
Organic moringa grown on our farm in Alachua County, FL comes through during the Summer to Fall season.
Moringa oleifera is its scientific name, but this plant native to North India is also ben oil tree, radish tree, or drumstick tree. Moringa has thousands of years’ worth of praise due to its many health benefits.
Almost all parts of the tree are edible or used in herbal medicine, but the leaves and pods are most commonly consumed. Moringa contains a variety of essential nutrients that has helped combat symptoms of malnutrition in developing countries for several decades now.
A noteworthy characteristic of the moringa tree is that it’s capable of growing in depleted or dry soils where many other types of beneficial plants or trees cannot survive. This is precisely why certain undernourished populations living in countries such as Somalia or India, have benefited from moringa during times of famine.
1. High in antioxidants
Antioxidant compounds are responsible for ridding the body of free radicals. High numbers of free radicals can lead to chronic diseases as type 2 diabetes and heart disease. Moringa provides antioxidants like beta-carotene, Vitamin C, Chlorogenic acid, and Quercetin.
2. Improves overall gut health
Ulcers, gastritis, and gastric cancer are all byproducts of H. pylori—a bacteria that can be fought with the anti-bacterial properties of Moringa.
3. Loaded with nutrients
Moringa leaves contain protein, Vitamin B6, Vitamin C, Iron, Magnesium, Vitamin A, and B2 (Riboflavin).
4. May reduce inflammation
The body’s natural response to an injury or infection is inflammation. This is an essential protective mechanism, but when it goes on for long periods of time, it can lead to major health issues like heart disease, cancer, and other chronic illnesses. Thanks to the isothiocyanates, Moringa seeds, pods, and leaves provide anti-inflammatory effects.
5. Helps digestion
The high fiber content of Moringa helps movement in your gut with whatever is left over from a diet that is high or consistent in grease (high temperature fats).
6. Has ability to lower blood sugar levels
High blood sugar levels is a gateway to not only diabetes, but other problems like heart disease. This makes prevention key. Animal studies have shown that Moringa helps lower blood sugar levels, thanks to the compound found in Moringa called isothiocyanates.
7. Helps protect against arsenic toxicity
Many parts of the world deal with contamination of their food and water. In particular, rice is the most common crop to accumulate arsenic. Symptoms of toxicity won’t be shown right away, but long-term exposure will lead to health problems.
8. Can lower your cholesterol
Moringa has been shown to reduce cholesterol in a way that is similar to almonds, oats, and flax seeds.
9. Protects against tumors and cancer
Thanks in part to a compound called niazimicin, studies have shown that Moringa leaves possess properties that can prevent tumor and cancer activity in the body.
10. Can purify water
A protein found in the Moringa plant has the ability to bind with impurities found in water, which causes them to congeal and cluster – separating the impurities from the water. This benefit of Moringa is used to restore fertile soil in forest restoration efforts which need natural water filtration.
With Moringa’s many uses, we love growing it on our organic, regenerative farm in Florida.
How to eat it!
Moringa leaves are used to brew tea by steeping the dried, preserved leaves in hot water, which releases their special chemical compounds — very similarly to how green tea is made. Dried moringa leaves are also ground to create a long-lasting powder. At Frog Song, we dry the whole leaves and have them available as loose-leaf tea or in teabags.
Malunggay tea is about 1 cup leaves boiled in about 12 ounces of water. Drink this daily. You can improve the taste by adding lemon.
The fresh leaves have a pecany-spinach taste, they have a slight “bite” to them. When they are cooked or tossed with dressing, they lose the bite. Moringa leaves cook very quickly! Add them towards the end of cooking – you want to sauté them until they are wilted but still bright green. Try sprinkling them into your soup after cooking is complete.
Moringa leaves are a welcome addition to many dishes. We suggest adding fresh moringa leaves to soups, omelettes, quiches, mix into salad greens, add to pizzas or grilled cheese sandwiches.
To use the fresh moringa, strip the leaves off the stems. The stems are tough and not good to eat.
You can also preserve your fresh moringa by freezing the leaves, or drying them in a dehydrator.
