Moringa: 13 Health Benefits & How to Take It

Clinical review: Manuel Reis
Registered Nurse

Moringa is a medicinal plant that contains a high quantity of vitamins and minerals, like iron, carotenoids, quercetin, and Vitamin C. It has many antioxidant and anti-inflammatory properties. 

This plan can be used to complement the treatment of some respiratory diseases, decrease anxiety, help with weight loss and manage glucose levels in diabetics. There are little studies that prove all of these benefits, however, or that support adequate therapeutic dosing for safe use in humans. 

This plant is scientifically known as Moringa oleifera, and when used in its natural form, the leaves are often the main ingredient. However, this can be purchased as a supplement, in capsule or powder form. 

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Possible health benefits

According to some scientific studies, moringa may be beneficial for: 

1. Increasing respiratory capacity

Some studies show that this plant is able to relieve symptoms associated with chronic respiratory diseases, like asthma. It helps to increase hemoglobin levels and, consequently, the amount of oxygen circulating in the blood.

2. Preventing diabetes

Moringa contains antioxidant properties that can help to regulate oxidative stress in the body. This reduces blood sugar levels and protects tissue from damage on a cellular level.

3. Protecting the heart

Because it is rich in fiber, this plant can help to decrease the absorption of cholesterol in the intestines, as well as the formation of fatty plaques in the arteries. These actions can help reduce overall risk for cardiovascular disease. 

In addition, due to its antioxidant effects, moringa can also prevent or decrease system inflammation, which will contribute to overall heart health. 

4. Managing blood pressure 

Moringa contains tocopherols, polyphenols and flavonoids, which all help to regulate blood pressure. These substances are natural vasodilators, which help to relax blood vessels and improve blood circulation. 

5. Helping with weight loss

Moringa is a plan that is rich in fiber and protein. It helps to keep you full, which may reduce the amount of high-calorie foods eaten. Therefore, it is a great complement to a weight loss plan. 

In addition, some studies in animals have shown that moringa can help to burn accumulated fat. 

6. Preventing and treating anemia

Moringa leaves contain a high quantity of iron (105 mg for each 100 g of leaves), which can help to increase red blood cell production and increase levels in the blood. This can help to treat anemia, especially anemia that is caused by iron deficiency. 

7. Increasing immunity 

Moringa contains vitamin C, polyphenols, and betacarotenes, which are substances that help to strengthen the immune system and increase the body’s natural defense capabilities. 

8. Analgesic and anti-inflammatory effects 

This plant contains isothyocyanates, quercetin and chlorogenic acid, which are substances that reduce the inflammatory process. Therefore, moringa can be used to treat symptoms associated with inflammatory diseases, like rheumatism and prostate swelling, for example.

9. Protecting and hydrating the skin

Due to its high levels of B-complex vitamins and vitamins C, E and A, moringa can stimulate the formation of collagen, and promote healing and skin hydration.  

10. Improving digestion 

Consuming moringa may help to complement the treatment of stomach ulcers. It may also help with constipation, due to its high fiber content. 

Because of its vasodilator action, moringa can also be used to complement the treatment of hemorrhoids, as it helps to promote circulation. 

11. Preventing cancer

Some studies appear to indicate that moringa contains an anti-carcinogenic effect. It seems to stimulate the destruction of malignant cells, mainly in the breasts and intestines. 

12. Improving vision

Moringa is rich in beta-carotenes, which a precursor to vitamin A production. Beta-carotenes are also important for the production of pigmentation in the eyes that help to maintain eye health and function.

13. Decreasing menopause symptoms 

Inflammation and oxidative stress levels tend to be high during menopause, which makes moringa a great supplement to use during this time. It additionally helps to manage hormone levels during menopause, leading to decreased intensity of symptoms experienced. 

Moringa properties

Moringa may contain antioxidant, anti-inflammatory, analgesic, anti-diabetic, vasodilator, anticholinergic, anti-rheumatic, antihypertensive, antimicrobial, hepatoprotective and healing properties. 

However, it is important to keep in mind that formal studies completed on this plant remain inconclusive. 

Ways to consume it

Medicinal plant specialists state that moringa tea should not be consumed in high amounts. You should limit your intake to two cups per day (or 500 ml total), as these quantities do not appear to have any negative health effects.  

In addition to tea, moringa can also be found in capsule, seed and powder form. 

Side effects and contraindications

Some common side effects of morinha are nausea, vomiting and diarrhea. You should avoid consuming moringa root or its extracts without guidance from a health care professional, as it may contain toxic substances that can cause paralysis or death if consumed in high doses.

The ingestion of moringa is not recommended for pregnant or breastfeeding women. In addition, people with thyroid disease should also avoid consuming this plant.

Nutritional information 

The following table indicates the nutritional information of 100 g of powdered moringa 

Components100 g of moringa
Energy500 cals
Protein33.33 g
Carbohydates66.67 g
Fiber33.3 g
Sodium233 mg
Calcium2667 mg
Iron6 mg
Vitamin C40 mg
Vitamin A2 mg

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Edited by Tua Saude editing team in March 2022. Clinical review completed by Manuel Reis - Registered Nurse in March 2022.


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Clinical review:
Manuel Reis
Registered Nurse
Manuel graduated in 2013 and is licensed to practice under the Ordem dos Enfermeiros de Portugal, with license #79026. He specializes in Advanced Clinical Phytotherapy.