14 Potenti Modi In Cui La Moringa è Benefica Per La Tua Salute

2024 Autore: Cecilia Ryder | [email protected]. Ultima modifica: 2023-12-17 14:21

La Moringa è spesso chiamata l'albero della coscia. È stato utilizzato per millenni per i suoi potenti composti antiossidanti e bioattivi.

La Moringa oleifera, come viene scientificamente chiamata, contiene aminoacidi essenziali, vitamine e minerali e offre grandi benefici medicinali (1).

La scienza ha scoperto la bontà della moringa in grande dettaglio. In questo post, esploreremo come può giovare alla tua salute.

Sommario

• Quali sono i benefici per la salute della Moringa?
• Qual è il profilo nutrizionale della Moringa?
• Come includere la Moringa nella tua dieta
• Quali sono gli effetti collaterali della Moringa?

Quali sono i benefici per la salute della Moringa?

La Moringa è ricca di importanti antiossidanti che combattono lo stress ossidativo e le malattie correlate. La pianta può combattere l'infiammazione e può aiutare il trattamento del cancro e del diabete. Può anche rafforzare le ossa e migliorare la salute del cervello.

1. Può aiutare a prevenire il cancro

È stato scoperto che la radice di Moringa induce la morte delle cellule tumorali. Sebbene tutte le parti della pianta di moringa possano aiutare a uccidere le cellule tumorali, la radice è risultata la più potente (2).

La Moringa può anche svolgere un ruolo notevole nella prevenzione e nel trattamento dei tumori della mammella e del colon. È stato scoperto che composti specifici nella pianta, noti come nanocompositi, distruggono le cellule cancerose risparmiando quelle sane (2).

L'eugenolo (un altro composto della moringa) è stato trovato per prevenire i tumori della pelle, del colon e della prostata (3). La pianta impedisce alle cellule tumorali di formare colonie nel corpo. In altre parole, inibisce la diffusione del cancro all'interno del corpo.

Gli estratti di moringa possono anche inibire i tumori del fegato e del polmone (4).

2. Può combattere l'infiammazione

I flavonoidi della moringa possono aiutare a combattere l'infiammazione (5). In questo modo, la pianta ha anche un ruolo da svolgere nel trattamento delle malattie infiammatorie intestinali (tra cui la colite ulcerosa e il morbo di Crohn).

La moringa è stata anche efficace nel bloccare alcune citochine che promuovono l'infiammazione nel corpo umano. Gli estratti di semi di moringa hanno anche proprietà antinfiammatorie (5).

Le proprietà antinfiammatorie della moringa possono anche aiutare ad alleviare il dolore reumatico (6).

I più potenti fitochimici contenuti nella moringa che combattono l'infiammazione includono flavonoidi e isotiocianati. Il loro potenziale antinfiammatorio è così intenso che gli studi sottolineano la loro capacità di prevenire o trattare condizioni infiammatorie come diabete, cancro e artrite (7).

3. Può aiutare il trattamento del diabete

In alcuni studi sui ratti, è stato riscontrato che la polvere di semi di moringa mostra proprietà antidiabetiche. La moringa contiene fibre, che possono aiutare a ridurre i livelli di glucosio nel sangue. Si è scoperto che il rafforzamento di una dieta per il diabete con moringa riduce i livelli di glucosio nel sangue a digiuno (8).

In un altro studio, le donne che hanno assunto 7 grammi di polvere di foglie di moringa ogni giorno per tre mesi hanno osservato una riduzione dei livelli di glucosio nel sangue a digiuno (9).

Un altro piccolo studio ha dimostrato che includere le foglie di moringa nella dieta può abbassare i livelli di zucchero nel sangue. I partecipanti allo studio hanno visto una diminuzione del 21% dei livelli di zucchero nel sangue (10).

Il trattamento di ratti diabetici con polvere di semi di moringa ha ripristinato l'istologia sia dei reni che del pancreas, migliorando così i sintomi. È possibile che questi effetti possano essere osservati anche negli esseri umani (11).

4. Può promuovere la salute del cuore

Moringa ha migliorato la funzione diastolica cardiaca nei ratti ipertesi. Ha anche ridotto la fibrosi (la cicatrizzazione del tessuto connettivo) in uno dei ventricoli (12).

La moringa aiuta anche a ridurre i livelli di colesterolo, che può aiutare a migliorare la salute del cuore. In uno studio, si è scoperto che la pianta aumenta l'escrezione di colesterolo fecale (13).

I baccelli di Moringa sono pieni di acidi grassi polinsaturi, inclusi gli acidi linoleico, linolenico e oleico. Questi hanno la capacità di abbassare il colesterolo. L'olio di semi di Moringa contiene il 76% di PUFA e può essere un sostituto ideale per l'olio d'oliva (14).

L'estratto di foglie di Moringa può anche abbassare i livelli di pressione sanguigna. Questo estratto ha ridotto lo stress ossidativo e alleviato la disfunzione vascolare nei ratti ipertesi (15). Questo effetto può potenzialmente scongiurare malattie cardiache.

5. Migliora la salute dell'apparato digerente

Si è scoperto che la Moringa modula la composizione dei batteri intestinali e offre benefici associati. Ha un ruolo da svolgere nel trattamento dell'infiammazione digestiva e nella prevenzione dell'obesità indotta da alto contenuto di grassi (16).

La moringa aumenta le concentrazioni di bifidobatteri nell'intestino, che sono la principale classe di batteri che compongono il microbiota gastrointestinale (16).

La Moringa può anche contenere agenti attivi con proprietà gastroprotettive che promuovono la salute dell'apparato digerente e migliorano il rivestimento del muco dell'intestino (17).

La pianta può anche trattare e prevenire le ulcere (17).

6. Può rafforzare le ossa

La moringa è una buona fonte di calcio, magnesio e fosforo, nutrienti essenziali per la salute delle ossa (18). Contiene anche lisina, un amminoacido che promuove l'assorbimento del calcio (19).

Si è scoperto che la Moringa ha un effetto miracoloso sull'integrità ossea e può prevenire l'osteoporosi (20). I flavonoidi specifici nella moringa possono anche stimolare le cellule osteoblastiche, che sono cellule che sintetizzano le ossa.

Tuttavia, ci sono pochissimi studi che sottolineano le proprietà protettive per le ossa della moringa. Alcuni altri studi devono ancora concludere se l'assunzione di moringa influisce effettivamente sulla salute delle ossa in modo positivo (19).

7. Può promuovere la salute del cervello

Negli studi sugli animali, la moringa ha mitigato la neurodegenerazione e il deterioramento della memoria (21). La moringa sembrava funzionare prevenendo la riduzione della densità neuronale, un fenomeno che accade per accelerare con l'età.

La pianta combatte anche lo stress ossidativo, che è una delle principali cause del declino cognitivo (21). Gli studi concludono che la moringa potrebbe essere utilizzata come alimento medicinale per il trattamento della demenza.

The ability of moringa to fight oxidative stress can also protect the brain during a stroke (22).

Moringa extracts, when taken along with certain antidepressants, were also found to aid depression treatment (23).

8. May Help Treat Anemia

Though more research is needed, one study states that moringa can increase blood iron levels, thereby treating anemia (24). This is especially true with moringa leaves, which are iron-rich. The vitamin C in moringa also increases iron absorption in the body.

9. May Improve Liver Health

Moringa has been found to protect the liver against various toxins. It achieves this by lowering excess cholesterol in the liver. In studies, rats with fatty liver were fed with a diet fortified with moringa. They showed decreased levels of triglycerides. This is an indication of a healthy liver (25).

Moringa (and its leaves) may also prevent hepatic steatosis (infiltration of liver cells by fat). It also helps fights liver inflammation (26).

Moringa may also enhance the recovery of the liver from hepatic damage induced by antitubercular drugs (27).

10. May Help Fight Bacterial Infections

Aqueous extracts of moringa had shown to fight bacteria and fungus, thereby inhibiting certain infections (28).

In another study, moringa exhibited antimicrobial activity against Staphylococcus aureus, Vibrio cholerae, and Escherichia coli (29).

11. Can Prevent Arsenic Toxicity

Arsenic toxicity is a serious concern. It is more prevalent in areas where water contaminated with arsenic is used for irrigation and cooking (30).

Mice studies show that moringa can offer protective effects against arsenic toxicity (31).

Moringa also displays hepatoprotective properties against arsenic toxicity. The plant achieves this by combating the generation of reactive oxygen species and free radicals (32).

12. May Have Anti-Aging Benefits

This is especially true with moringa leaves. They are also replete with antioxidants like vitamins A, B, and C, which can contribute to skin health (33).

In studies, the use of a facial cream with moringa as the primary ingredient significantly improved the skin elasticity and hydration in the participants (33). The plant also enhanced the division of fibroblasts (cells in the connective tissue that produce collagen and other fibers), thereby promoting skin appearance and texture.

The antioxidants in moringa can also offer anti-aging benefits. They work to protect the skin cells from environmental stressors, including UV radiation. These properties make moringa an ingredient of promise in upcoming anti-aging skin care products (34).

13. May Treat Acne And Other Skin Issues

Thanks to its antifungal properties, moringa may also help treat certain skin diseases (35). Its antimicrobial activity against Staphylococcus aureus may help treat pimples, boils, carbuncles, and abscesses.

14. May Aid Weight Loss

The weight loss effects of moringa are not well studied. A small study emphasizes the ability of moringa to prevent weight gain. This effect can be attributed to isothiocyanates, a class of compounds in moringa (36).

More research is warranted pertaining to the ability of moringa to induce weight loss. Hence, consult your doctor before you consume moringa for this purpose.

These are the various benefits of moringa. You can have the drumsticks (pods) along with the leaves as well. In the following section, we will look at the nutritional profile of the pods.

What Is The Nutritional Profile Of Moringa?

Nutrient Data For: Drumstick pods, raw
Nutrient	Unit	Value per 100 g
Proximates
Water	g	88.2
Energy	kcal	37
Protein	g	2.1
Total lipid (fat)	g	0.2
Carbohydrate, by difference	g	8.53
Fiber, total dietary	g	3.2
			mg	30
Iron, Fe	mg	0.36
Magnesium, Mg	mg	45
Phosphorus, P	mg	50
Potassium, K	mg	461
Sodium, Na	mg	42
Zinc, Zn	mg	0.45
			mg	141
Thiamin	mg	0.053
Riboflavin	mg	0.074
Niacin	mg	0.62
Vitamin B-6	mg	0.12
Folate, DFE	µg	44
Vitamin A, RAE	µg	4
Vitamin A, IU	IU	74
			g	0.033
Fatty acids, total monounsaturated	g	0.102
Fatty acids, total polyunsaturated	g	0.003
Fatty acids, total trans	g	0
Cholesterol	mg	0

Source: USDA, drumstick pods, raw

Moringa is a humble plant with several vital nutrients. It is easily available and inexpensive, and including it in your diet shouldn’t be a problem at all.

How To Include Moringa In Your Diet

Here are a few simple ways:

• Add chopped and cooked moringa drumsticks to your soup/curry.
• Add moringa powder to your salad.
• Mix moringa powder with your morning smoothie for a quick boost of taste and nutrition.
• Add the powder to your brownie or cracker mixture.

You can also make moringa tea, which would be a tasteful way to add the goodness of the plant to your diet. The tea can be prepared using moringa leaves, which can be procured here. These leaves are already air-dried.

You can grind them in a blender until you achieve a powdery consistency. Add this ground moringa to tea bags and store them in a cool and dry place. Add this powder to hot water, along with some lemon and sugar.

But before you go ahead with moringa, you need to be aware of its side effects.

What Are The Side Effects Of Moringa?

May Hinder Nutrient Absorption

Moringa leaves may contain antinutrients that can hinder the absorption of certain nutrients (including protein) (37). These antinutrients include tannins, trypsin inhibitors, nitrates, and oxalic acid (38). Hence, if you are taking medications/supplements for nutrient deficiency, please check with your doctor before consuming moringa.

May Interact With Thyroid Medication

Moringa can have thyroid-like properties (39). Though its interaction with thyroid medication (with hypothyroidism) hasn’t been documented, it is better to check with your doctor.

May Lower Blood Sugar Levels Way Too Much

We have seen that moringa can help lower blood sugar levels (8). If you are already on medications for treating high blood sugar, moringa might lead to hypoglycemia. Hence, please check with your doctor.

May Lower Blood Pressure Levels Way Too Much

Moringa can also help lower blood pressure levels (15). If you are already on medications for treating high blood pressure, consuming moringa might lead to hypotension. Hence, it is important to talk to your doctor.

Can Be Harmful During Pregnancy

A study states that moringa may cause violent uterine contractions, possibly leading to abortion (40). However, another report documents the use of moringa leaves to curb malnutrition in pregnant and breastfeeding women (41).

These studies are conflicting. Hence, please be on the safe side and do not consume moringa without consulting your doctor.

Conclusion

Moringa is replete with essential nutrients. It is easily available and easy to add to your diet. However, it is important to remember that most studies are done in vitro or on small number of humans, so they cannot be declared conclusive. There is a need for larger evidence-based research for advocating the incorporation of moringa into therapeutic practice. Be cautious about moringa’s ability to hinder nutrient absorption. More importantly, pregnant and breastfeeding women must consult with their doctor before taking moringa.

Do you include moringa in your diet? How often? Do let us know by leaving a comment in the box below.

Expert’s Answers For Readers’ Questions

How to eat dry moringa seeds?

You can add moringa seeds to soups, stews, and sauces. You can also air-dry them add them to muffin mixes and bread mixes.

Puoi prendere la moringa a stomaco vuoto?

Sì, puoi prendere la moringa a stomaco vuoto.

Qual è il dosaggio ideale per la moringa?

Ci sono meno informazioni sul dosaggio ideale per la moringa. In caso di condizioni di salute specifiche, consultare il proprio medico sul dosaggio.

41 fonti

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