Recently, the moringa tree gained popularity in the Western well-being industry and made it to the trendy superfood list. I wanted to look into studies, nutrition, and all the other information to see if it is worth adding to my daily routine. I have also prepared a list of good-quality products, including moringa tea, powder, capsules, and oils, for you to check out.
What is the Moringa Tree?
The Moringa tree, scientifically known as Moringa oleifera, is a fast-growing, drought-resistant tree widely cultivated in tropical and subtropical regions, including Africa, Asia, and South America. Due to its wide range of nutritional and medicinal properties, it is also called the “miracle tree.”
The moringa tree is known for its medicinal properties and is traditionally used to treat various conditions, such as diabetes, hypertension, inflammation, and infections. It contains bioactive compounds, including antioxidants, flavonoids, and phenolic acids, contributing to its health benefits.
Moringa Tree Uses:
The tree’s various parts can be used in multiple ways:
- Moringa Leaves: Consumed fresh, dried, or powdered; used in soups, salads, supplements and tea.
- Moringa Seeds: Used for oil and water purification.
- Moringa Pods: known as “drumsticks” and are consumed as vegetables
- Moringa Flowers are used in traditional medicine and as food in some cultures.
Moringa tree Nutritional profile
Nutritional Value: The leaves, seeds, flowers, and pods of the Moringa tree are highly nutritious. The leaves, in particular, are rich in proteins, vitamins A, B, C, D, E, and K, as well as essential minerals like calcium, potassium, and iron. Most commonly, moringa leaves are used as supplements.
Moringa leaves have more Vitamin A than carrots, more Vitamin C than oranges, more Potassium than bananas and more Iron than Spinach!
Here’s a table summarizing the nutrients found in moringa, along with their typical amounts per 100 grams of dried moringa leaf powder. I’ve highlighted the nutrients that make moringa especially high in nutrients.
Nutritional Profile (Per 100g)
Calories: 300 kcal
Protein: 27 g ⭐ High
Carbohydrates: 38 g
- Fiber: 24 g ⭐ High
Fat: 6 g
Other Compounds
- Flavonoids: 1,200 mg ⭐ High
- Chlorophyll: 1,575 mg ⭐ High
- Polyphenols: 1,580 mg ⭐ High
Vitamins
- Vitamin A (Beta-Carotene): 16,300 IU ⭐ Very High
- Vitamin B1 (Thiamine): 0.3 mg
- Vitamin B2 (Riboflavin): 2.1 mg ⭐ High
- Vitamin B3 (Niacin): 8.2 mg
- Vitamin B6 (Pyridoxine): 1.2 mg
- Vitamin B9 (Folate): 40 µg
- Vitamin C (Ascorbic Acid): 17.3 mg
- Vitamin E: 76 mg ⭐ Very High
- Vitamin K: 738 µg ⭐ Very High
Minerals
- Calcium: 2,000 mg
- Iron: 28 mg ⭐ Very High
- Magnesium: 368 mg ⭐ High
- Potassium: 1,324 mg ⭐ High
- Phosphorus: 204 mg
- Zinc: 3 mg
- Copper: 0.6 mg
- Manganese: 5.8 mg
- Selenium: 8.5 µg
- Sodium: 70 mg
Amino Acids
- Histidine: 0.9 g
- Isoleucine: 1.2 g
- Leucine: 1.9 g
- Lysine: 1.5 g
- Methionine: 0.5 g
- Phenylalanine: 1.4 g
- Threonine: 1.2 g
- Tryptophan: 0.4 g
- Valine: 1.3 g
To conclude the moringa leaf nutrition:
- Protein: Moringa is a complete plant-based protein source.
- Fiber: High fibre
- Vitamins A, E, and K: Exceptionally high levels, supporting vision, immune function, skin health, and blood clotting.
- Calcium, Iron, and Magnesium: High levels support bone health, oxygen transport, and muscle function.
- Antioxidants: Rich in flavonoids and polyphenols, which help combat oxidative stress.
Please note that these values may vary based on the source and preparation of the moringa.
Proven Benefits of Moringa
Although the Moringa tree has been used in traditional medicine for centuries, most scientific studies have still been performed on animals or. Here are some potential benefits from Research Papers I could find:
- Antioxidant Properties (2)
- Anti-Inflammatory Effects (1)(3)(5)
- Blood Sugar Regulation, prevention of Diabetes(1)(4)
- Cholesterol Reduction(6)
- Anticancer properties(1)(5)
- Kidney protection (2)
- Gut health(3)
- Protection against heart and liver diseases(1)(3)
- Increased Milk Production in Lactating Mothers (8)
Just so you know, this post contains affiliate links, and I may earn a small commission if you buy through them at no extra cost to you. For more details, please check out my Affiliate Disclosure.
Best Moringa capsules:
B’Leaf Nature Organic Moringa 180 Capsules 1000mg
Price:$ 17.95
No filler, organic moringa capsules that come in vegetarian caps.
Mother nature Organics Moringa Capsules 1000mg, Organic Certified Moringa Leaves Powder
Price:$ 18.64
Capsules 1000 mg, 120 Ct is USDA Organic, Raw, and Made from 100% Pure Moringa Leaves from India. Our Moringa leaf powder capsules are 100% Pure, Organic, Vegan, Gluten-Free, and Non-GMO.
Tribe Organics, 1800mg Moringa Organic Vegan Herbal Supplements for Energy Support 120 Capsules
Price:$ 28.77
This product is made in the USA following Green Chemistry principles, which means this product is sustainably and carefully processed without the use of additives or harmful ingredients, ensuring top-quality moringa capsules.
Best Moringa Powders:
Kuli Kuli ORGANIC PURE MORINGA POWDER
Price:$ 29.99
Moringa powder gives kale a run for its money, rivals turmeric’s anti-inflammatory properties, and is packed with antioxidants. Add this daily defender to your diet for a quick, caffeine-free way to give your body the nutrients it needs to power through the day. 50 servings per bag.
Terrasoul Superfoods Organic Moringa Powder
Price:$ 15.82
Terrasoul Superfoods sources the freshest and highest quality superfoods from all over the planet. Our mission is to make these amazing, healthy foods available to you at the lowest prices possible while paying our growers and employees fair wages.
Best Moringa Tea:
If you lack energy and want to reduce caffeine addiction, try Moringa tea instead. Many people love its flavour, and it also has many benefits.
Like all teas, I recommend choosing organic loose leaves, but if you like tea bags, I suggest choosing non-bleached and plastic-free. I like to brew a big pot for a hot summer day and drink it cold or even iced as a great energy booster.
Biokoma Pure and Organic Moringa Dried Leaves 50g
Price:$ 14.99
BIOKOMA is a family company specializing in selling dried herbs and herbal mixtures. Our team consists of people who share trust, passion and the awareness that they strive for one goal together.
Way 4 organic Moringa Tea Cut Leaves 8 oz and Moring Leaf and Seed Powder 16 oz
Price:$ 29.99
No Fillers such as Stems, No Binders, No Added Artificial Ingredients. No Preservatives. Our Moringa Leaves are Premium Quality 100% LEAF ONLY.
The Republic of Tea Organic Moringa SUPERHERB Herbal Tea, Tin of 36 Tea Bags
Price:$ 14.50
Non-bleached tea bags of moringa and green rooibos flavoured with organic mango.
Best Moringa Oils:
Cliganic, 100% Pure & Natural, Moringa Oil
Price:$ 16.99
Cliganic Organic Moringa Oil is 100% pure cold pressed, unrefined and all-natural, making it the ultimate oil for hair, skin and nails. The oil has an abundance of omega fatty acids and antioxidants, which soothe and protect the skin. Moringa oil is rich in oleic acid and is known to deeply penetrate skin for lasting hydration. USDA Certified Organic Moringa Oil.
PRIME NATURAL Organic Moringa Moisturizer Oil, 120 ml
Price:$ 25.99
I like this product because it is an organic, cold-pressed oil. It also comes in much bigger sizes with two different attachments, so it is easier to spray larger areas like legs and hair and more precise with a glass dropper.
How to use Moringa
Recommended Dosage:
Look at the manufacturer’s guidelines, but start small and gradually increase your dose. For example, powdered moringa start with one teaspoon (about 2–3 grams) daily. Gradually increase to 1 tablespoon (about 6–10 grams) over a week or two to allow your body to adjust.
When to Take Moringa:
- Morning:
For Energy and Metabolism: Taking moringa in the morning can boost energy levels, support metabolism, and improve focus throughout the day. Taking it on an empty stomach also benefits digestive health and nutrient absorption.
- Before Meals:
For Blood Sugar Control: Taking moringa 30 minutes before meals may help regulate blood sugar levels and improve digestion.
- Evening:
If you’re taking moringa primarily for its anti-inflammatory or sleep-enhancing properties, you can take it in the evening. However, some people may find it energizing, so monitor how it affects your sleep.
How to Take Moringa:
- Mix with Water or Juice: Moringa powder can be mixed with water, juice, or smoothies.
- Add to Food: Sprinkle on salads, and soups, or stir it into yoghurt or oatmeal.
- Tea: Moringa can be brewed as a moringa tea by steeping one teaspoon of powder or a few leaves in hot, but not boiling, water.
Tips for Best Benefits:
- Start Small: Begin with a smaller dose and gradually increase to avoid digestive issues.
- Consistency: Daily intake is key to reaping moringa’s long-term benefits.
- Hydration: When consuming moringa, ensure you drink plenty of water throughout the day to help with digestion and nutrient absorption.
Precautions:
- Pregnancy and Breastfeeding: Consult a healthcare provider before use, as moringa may have effects on uterine contractions.
- Medication Interactions: Moringa may interact with medications for blood pressure, blood sugar, or thyroid function, so consult with a healthcare professional if you’re taking any of these medications.
These guidelines can be adjusted based on your health goals and how your body responds to moringa.
Beauty Routine
Moringa oil can also be part of your beauty routine. It is a versatile oil that enhances skin hydration and reduces erythema(7).
It can be used as a facial moisturizer, body oil, hair conditioner, massage oil, and natural makeup remover.
The Moringa tree is a versatile and valuable plant, both nutritionally and medicinally, and plays a significant role in sustainable agriculture and health promotion in many parts of the world.
If you love natural ways of enhancing your health, try incorporating moringa oil as a supplement, tea, or beauty oil.
Have you tried any moringa products? Comment below your experience.
Please Note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns. Enjoy reading!
- Pareek, A., Pant, M., Gupta, M., Kashania, P., Ratan, Y., Jain, V., Pareek, A., & Chuturgoon, A. (2023). Moringa oleifera: An Updated Comprehensive Review of Its Pharmacological Activities, Ethnomedicinal, Phytopharmaceutical Formulation, Clinical, Phytochemical, and Toxicological Aspects. International Journal of Molecular Sciences, 24. https://doi.org/10.3390/ijms24032098.
- Akter, T., Rahman, M., Moni, A., Apu, M., Fariha, A., Hannan, M., & Uddin, M. (2021). Prospects for Protective Potential of Moringa oleifera against Kidney Diseases. Plants, 10. https://doi.org/10.3390/plants10122818.
- Louisa, M., Patintingan, C., & Wardhani, B. (2022). Moringa Oleifera Lam. in Cardiometabolic Disorders: A Systematic Review of Recent Studies and Possible Mechanism of Actions. Frontiers in Pharmacology, 13. https://doi.org/10.3389/fphar.2022.792794.
- Nova, E., Redondo-Useros, N., Martínez-García, R., Gómez-Martínez, S., Díaz-Prieto, L., & Marcos, A. (2020). 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, 12. https://doi.org/10.3390/nu12072050.
- Kou, X., Li, B., Olayanju, J., Drake, J., & Chen, N. (2018). Nutraceutical or Pharmacological Potential of Moringa oleifera Lam.. Nutrients, 10. https://doi.org/10.3390/nu10030343.
- Mehta, K., Balaraman, R., Amin, A., Bafna, P., & Gulati, O. (2003). Effect of fruits of Moringa oleifera on the lipid profile of normal and hypercholesterolaemic rabbits.. Journal of ethnopharmacology, 86 2-3, 191-5 . https://doi.org/10.1016/S0378-8741(03)00075-8.
- Athikomkulchai, S., Tunit, P., Tadtong, S., Jantrawut, P., Sommano, S., & Chittasupho, C. (2020). Moringa oleifera Seed Oil Formulation Physical Stability and Chemical Constituents for Enhancing Skin Hydration and Antioxidant Activity. Cosmetics. https://doi.org/10.3390/cosmetics8010002.
- Rotella, R., Soriano, J., Llopis-González, A., & Morales-Suárez-Varela, M. (2023). The Impact of Moringa oleifera Supplementation on Anemia and other Variables during Pregnancy and Breastfeeding: A Narrative Review. Nutrients, 15. https://doi.org/10.3390/nu15122674.
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
What an amazing article, Thank you so much! I love using Moringa and was great to learn about it’s benefits!
I found this article about moringa tree very useful, thank you for sharing!
Thank you so much !