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Sunday, October 31, 2021

Moringa: a tropical plant full of properties


Moringa leaves have an extraordinary concentration of nutrients and antioxidants that promote health and help fight degenerative diseases.

The first time I heard about the moringa it was a few years ago, when a couple of friends of mine sold all their possessions to dedicate themselves to cultivate it…

I thought, “Wow, what is it about this tree to bring about this great change?” They said it was a superfood and, as it turns out, they weren’t wrong.

Properties of moringa

Moringa (Moringa oleifera) is a bountiful tree. All its parts – bark, leaves, root, fruits (pods), flowers, seeds… – are used in India and the tropics to cure or prevent various diseases, such as asthma or joint pains, or to promote the production of breast milk.

In Spain the easiest to obtain are the dried leaves and the excerpt which can be added to salads, soups, herbal teas and smoothies.

Great source of iron

Notable for the high proportion of iron: in just 5 g of leaves (one tablespoonful) there is between 1.6 and 2.5 mg of iron, which means between 10 and 15% of the daily requirement.

To to promote its absorption it is advisable to combine it with fruits rich in vitamin C. Because of its richness in this mineral it is indicated in case of anemia.

Calcium and magnesium to strengthen bones, nervous system and muscle tone.

In the vegan diet, obtaining the calcium and magnesium calcium is distributed among many foods. One spoonful of moringa provides around 10% of the daily requirement.

The wealth of magnesium (24 mg) also contributes to bone strength.

In addition both minerals are necessary for the balance of the nervous system and muscle tone.

A natural vitamin E supplement

Not an easy nutrient to obtain (it’s found mainly in seeds and raw vegetable oils), moringa can work as a natural supplement: 5 g provides the 23% of the amount needed per day.

This vitamin antioxidant is important for the protection of cell membranes. It also benefits the cardiovascular system and stimulates the immune system.

More energy with vitamin B1

Its contribution is essential for extracting energy from food (especially from carbohydrates) and one tablespoon contains 12% of the recommended daily allowance.

Rich in antioxidants

Moringa possesses more than 40 antioxidants. Among which vitamin A and quercetin stand out.

The vitamin A is found in the form of beta-carotene, a powerful antioxidant that protects especially the skin, mucous membranes and organs such as the bladder. 5 g of moringa provide no less than 14 to 20% of the daily requirement of this vitamin.

The quercetin reinforces the anti-cancer and anti-degenerative power of moringa.

Nutritional composition

Below we show the amount of minerals and vitamins provided by one tablespoon of dried moringa leaf (5 g). We also indicate the percentage of RDA or recommended daily allowance.

  • Calcium: 95 mg; 12% RDA
  • Magnesium: 24 mg; 7% RDA
  • Iron: 2 mg; 10% RDA
  • Vitamin A: 3.6 mg; 20% RDA
  • Vitamin B1: 0.13 mg; 12% RDA
  • Vitamin B2: 0.06 mg; 4% RDA
  • Vitamin B6: 1.6 mg; 7% RDA
  • Folic acid: 27 mcg; 14% RDA
  • Vitamin C: 8.6 mg; 14% RDA
  • Vitamin E: 3 mg; 23% RDA


Fede E.
Journalist and copywriter in equal parts. Critic and specialist in information related to gastronomy and food.
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