Indian cooking often includes moringa in recipes. Moringa is also known as drumstick tree, horseradish tree, or ben oil tree. It’s native to India but also found in Africa, Southeast Asia, and the Philippines. The leaves, flowers, fruits, seeds, and roots are all used in traditional medicine. The leaves are particularly rich in vitamins, minerals, and antioxidants. Some people believe that consuming moringa can help with weight loss. This article explores whether there is any scientific evidence to support this claim.
What Is In Moringa?
Moringa leaves are highly nutritious. According to a study published in the International Journal of Molecular Science, 100 grams of moringa leaves contain approximately (13):
- Protein: 27 grams
- Fat: 6 grams
- Fiber: 34 grams
- Sugar: 3 grams
- Sodium: 300 mg
- Calcium: 173% of the Daily Value (DV)
- Iron: 133% of the DV
- Zinc: 27% of the DV
- Magnesium: 126% of the DV
- Copper: 111% of the DV
- Vitamin A: 176% of the DV
They also have high amounts of phytates, which may reduce the absorption of some minerals, such as iron and zinc.
Can Moringa Burn Belly Fat?
Moringa powder is touted as a natural weight loss supplement. However, there is little scientific evidence to support these claims. No human studies have investigated whether moringa can help with weight loss.
However, a few studies have investigated the use of supplements containing moringa and other herbs for weight loss. One animal study found that taking a supplement containing moringa, along with other herbs, helped obese rats lose weight and body fat (5).
Another study in humans found that a supplement which included moringa and other herbs along with modest calorie restriction not only aided weight loss but also decreased their LDL (bad) cholesterol levels (7).
While these studies are promising, they are small and need to be repeated in larger groups of people to confirm the results. It’s also to determine whether the weight loss benefits are attributed to moringa or the other herbs in the supplements, or the specific combination.
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How Does Moringa Help With Weight Loss?
Due to its nutritional composition, there are several mechanisms by which moringa may promote weight loss, such as:
High Level Of Dietary Fiber
Moringa leaves are a good source of dietary fiber. Many studies have documented the positive effects of fiber-rich diets on weight loss (6).
A high level of dietary fiber is often recommended as part of a weight-loss diet. This is because fiber helps keep you feeling full, so you’re less likely to overeat.
Fiber also slows down the digestion of food, which can help regulate blood sugar levels and prevent spikes in hunger and cravings. In addition, fiber-rich foods tend to be low in calories, so they can help you create a calorie deficit that’s needed for weight loss (9).
Protein-Rich
Moringa leaves are also a good source of protein. Protein is an important nutrient for weight loss. This is because it helps keep you feeling full and satisfied after eating (1).
In addition, protein has a high thermic effect, meaning that your body burns more calories digesting and metabolizing it than it does for other nutrients (1).
A high-protein diet has been shown to boost metabolism and promote weight loss, in both short-term and long-term studies (4).
May Play A Role In Metabolism
The leaves of the moringa plant are rich in chlorogenic acid, a type of polyphenol antioxidant. This compound has been shown in animals to play a role in glucose metabolism, and to reduce blood cholesterol and triglycerides (3).
Another compound in Moringa called quercetin, has also been shown to have anti-diabetic properties and the ability to lower blood lipids and blood pressure in rats (3).
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Reduces Inflammation
Moringa leaves are also a good source of antioxidants. These nutrients help protect your cells from damage and reduce inflammation (14).
Inflammation is a natural response of the immune system. However, chronic inflammation is linked to diabetes, obesity, and other chronic diseases (10).
Moringa’s anti-inflammatory effects may help to prevent chronic disease, and could aid with weight loss if inflammation is keeping you from being as active as you’d like (14).
This plant may also have a diuretic effect, which could potentially help reduce water retention and bloating (2).
How Can You Use Moringa To Lose Weight?
There are several ways to use moringa for weight loss or its other potential benefits, such as:
Powder
Crushed moringa leaves can be added to smoothies, shakes, and juices. They can also be used to make soups, stews, and sauces.
Tea
Moringa tea is made by adding dried or fresh moringa leaves to boiling water. You can also buy moringa tea bags.
Capsule
Moringa supplements are available in capsule form. These are convenient if you don’t like the taste of moringa powder or tea.
Be careful to buy pure moringa supplements as some products may be adulterated with other herbs or fillers.
Oil
Moringa oil can be used in cooking or added to salads and smoothies. It has a nutty flavor and is high in healthy fats.
How Much Weight Can You Lose With Moringa?
Bear in mind that moringa is not a magical weight loss cure. While it may have some possible weight-loss benefits, these effects are likely to be modest.
If you’re looking to lose weight, make sure to combine moringa with other healthy lifestyle changes, such as eating a nutritious diet and getting regular exercise.
The key is to create a sustainable calorie deficit that will allow you to lose weight gradually and safely.
If you want to try moringa for its weight loss benefits, consider buying the powder or supplements from a reputable source. Moringa is also available in other forms, such as capsules, tea, and energy bars.
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Other Benefits Of Moringa
Weight loss is not the only potential health benefit of moringa. This nutrient-rich food has also been linked to properties which might help lower blood sugar levels, improve heart health, and reduce inflammation.
Moringa leaves are also a good source of antioxidants. These nutrients scavenge harmful toxins that can damage cells, leading to inflammation (14).
Inflammation is a key driver of many chronic diseases, such as heart disease, arthritis, and cancer. Therefore, consuming foods that are rich in antioxidants may help protect against these conditions (8).
Possible Side Effects Of Moringa
You should always talk to your doctor before adding Moringa or any other supplement to your diet. Moringa is generally considered safe when consumed in moderate amounts (15). However, it can cause some side effects, such as:
Stomach Upset
Consuming large amounts of moringa leaves may cause stomach upset, including nausea, vomiting, diarrhea, and bloating.
Kidney Damage
Some compounds in moringa leaves may increase the risk of kidney damage when taken in large amounts. These compounds include quercetin and kaempferol. If you have kidney disease, you should avoid consuming large amounts of moringa.
Low Blood Pressure
Moringa may lower blood pressure. If you take blood pressure-lowering medication, you should consult your doctor before taking moringa.
Pregnancy And Breastfeeding
Moringa is not recommended for pregnant or breastfeeding women (12). This is because there is not enough reliable evidence on its safety.
Allergic Reactions
Some people may be allergic to moringa. Allergic reactions may include itching, swelling, and difficulty breathing (11).
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Moringa Weight Loss Smoothies
If you’re looking for a delicious way to incorporate moringa into your diet, try adding it to a smoothie.
Clean Green Moringa Detox Smoothie
Green, frothy, and nutritious, this detoxifying moringa smoothie is the perfect way to start your day.
Ingredients:
- 1 cup spinach
- 1 whole cucumber
- 1 squeezed lime
- 1 whole green apple
- 1 whole kiwi
- 1 tbsp moringa powder
Instructions:
- Add all ingredients to a blender and blend.
Moringa Banana Strawberry Smoothie
If you have a sweet tooth, you’ll love this moringa-infused smoothie. Packed with antioxidants and vitamins, it’s the perfect way to satisfy your cravings.
Ingredients:
- 1 cup raw spinach or kale
- 1 cup unsweetened almond milk (or soy or coconut milk)
- ½ banana
- 1 handful of strawberries or sweet berry equivalent
- 2 tablespoons vanilla Greek yogurt
- 2 to 3 dried dates (or ½ teaspoon honey or maple syrup)
- ½ or 1 tablespoon moringa leaf powder
Instructions:
- Add all ingredients to a blender and blend.
Berry Moringa Smoothie
Packed with antioxidants and vitamins, this berry-infused smoothie is perfect for a quick breakfast or snack.
Ingredients:
- ½ cup raw kale
- ½ cup raw spinach
- ½ cup strawberries (or raspberry)
- ½ cup blueberries
- 1 banana
- 1 teaspoon moringa powder
- 1 cup water
Instructions:
- Add all ingredients to a blender and blend.
Mango Moringa Smoothie
This tropical smoothie is perfect for a summer day. The combination of mango, pineapple, and orange makes it both refreshing and delicious.
Ingredients:
- 1 cup chopped mango
- 1 cup chopped pineapple
- 1 peeled and segmented orange
- 1 tablespoon moringa powder
- 2 cups water or coconut water
Instructions:
Add all ingredients to a blender and blend.
Moringa Tea
Moringa tea is a delicious way to enjoy the benefits of this nutrient-rich plant. It can be enjoyed hot or cold and is a great alternative to sugary drinks.
Ingredients:
- 1 teaspoon moringa powder
- 1 cup water
Instructions:
- Bring water to a boil. Remove from heat and add moringa powder.
- Steep for 5 to 10 minutes, and enjoy either hot or cold serving.
Final Thoughts
Moringa leaves are a good source of dietary fiber and protein, both of which are important nutrients for weight loss. Moringa also contains antioxidants and anti-inflammatory compounds that may offer other health benefits.
While preliminary research suggests that taking moringa supplements may help with weight loss, more studies are needed to confirm these results. Be sure to speak to a doctor before adding moringa to your diet.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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SOURCES:
- A high-protein diet for reducing body fat: mechanisms and possible caveats (2014, biomedcentral.com)
- A review of properties, nutritional and pharmaceutical applications of Moringa oleifera: integrative approach on conventional and traditional Asian medicine (2020, link.springer.com)
- Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease (2017, mdpi.com)
- Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss (2020, ncbi.nlm.nih.gov)
- Combined extracts of Moringa oleifera, Murraya koeingii leaves, and Curcuma longa rhizome increases energy expenditure and controls obesity in high-fat diet-fed rats (2020, biomedcentral.com)
- Effects of Dietary Fiber and Its Components on Metabolic Health (2010, mdpi.com)
- Efficacy of a novel herbal formulation for weight loss demonstrated in a 16-week randomized, double-blind, placebo-controlled clinical trial with healthy overweight adults (2018, pubmed.ncbi.nlm.nih.gov)
- Free radicals, antioxidants and functional foods: Impact on human health (2010, ncbi.nlm.nih.gov)
- Health benefits of dietary fiber (2010, academic.oup.com)
- Inflammatory responses and inflammation-associated diseases in organs (2018, ncbi.nlm.nih.gov)
- In vitro anti-allergic activity of Moringa oleifera Lam. extracts and their isolated compounds (2019, biomedcentral.com)
- Moringa: Health Benefits, Side Effects, Uses, Dose & Precautions (2021, rxlist.com)
- Nutritional Characterization and Phenolic Profiling of Moringa oleifera Leaves Grown in Chad, Sahrawi Refugee Camps, and Haiti (2015, mdpi.com)
- Recent Advances in Drumstick (Moringa oleifera) Leaves Bioactive Compounds: Composition, Health Benefits, Bioaccessibility, and Dietary Applications (2022, mdpi.com)
- Review of the Safety and Efficacy of Moringa oleifera – Stohs – 2015 – Phytotherapy Research (2015, onlinelibrary.wiley.com)
