Moringa leaves. Saraidasilva / Moment / Getty Images
By Joe Leech
Bitter.
That's the best word I can use to describe moringa, the seeds of which I tried in Uganda.
<p>Despite its strong taste, moringa is quickly becoming a popular nutrition supplement in the U.S.</p><p>All parts of the moringa tree—including the seeds, pods and leaves—have long been used in other parts of the world for their nutritional properties.</p><p>This article looks at what moringa is and some of its most beneficial uses, including disease prevention and even water purification.</p><h2>What is Moringa?</h2><p>Often referred to as the "miracle tree," the fast-growing moringa tree is actually native to northern India.</p><p>The most well-known and widely used part of the tree are its seeds, which have been part of a traditional diet in Asia and Africa for centuries.</p><p>Today, moringa is readily available in various forms, including capsules, extracts, oils, powders and teas. The seeds can also be roasted and eaten like nuts, and the flowers can be used to make tea.</p><p style="">However, the easiest way to consume moringa is in powder form, made from dried leaves. The taste is much milder than the seeds, and dried leaves actually contains higher amounts of nutrients than the fresh versions.</p><p>Overall, moringa is highly valued for its nutritional benefits. It's also been used for non-food purposes like biodiesel production and as an ingredient in beauty products (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187941/" target="_blank">1</a>).</p><p><strong>Summary:</strong> Moringa originates from northern India and has long been used for nutritional, medical and various non-food uses.</p><h2>1. Moringa is Rich in Nutrients</h2><p>Moringa is rich in vitamins, minerals and <a href="https://en.wikipedia.org/wiki/Bioactive_compound" target="_blank">bioactive compounds</a>.</p><p>One cup (140 g) of moringa seeds contains (<a href="https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp" target="_blank">2</a>):</p><ul class="ee-ul"><li>Calories = 37</li><li>Carbohydrates = 8.5 g</li><li>Protein = 2 g</li><li>Fat = <1 g</li><li>Vitamin C = 235% daily value</li><li>Iron = 350% daily value</li><li>Potassium = 13% daily value</li><li><a href="https://www.dietvsdisease.org/magnesium-citrate-oxide-benefits-dosage/" target="_blank">Magnesium</a> = 28% daily value</li><li>Calcium = 3% Daily Value</li></ul><p>Note the exceptional amounts of iron (350% of daily value) and Vitamin C (235%).</p><p>Moringa seeds also contain 19 of 22 amino acids, including all 9 essential amino acids, which your body can't produce itself. This is similar to other well-known "superfoods" seeds like sunflower and chia seeds (<a href="https://www.ncbi.nlm.nih.gov/pubmed/28870337" target="_blank">3</a>).</p><p>Meanwhile, the pods are especially fibrous, which can help with digestive issues.</p><p>Even with this impressive amount of nutrients, moringa is very low in calories.</p><p><strong>Summary: </strong>Moringa seeds are low in calories, but rich in essential vitamins, minerals and amino acids.<br></p><h2>2. The Moringa Plant Combats Malnutrition</h2><p>In developing nations, where malnutrition is more prevalent, moringa can be a lifesaver.</p><p>In fact, many communities and villages are cultivating the moringa plant in order to make it a staple part of their diet.</p><p>Along with its impressive amount of vitamins and minerals, moringa is a good source of protein and essential fats.</p><p>The leaves have even been used as a multivitamin supplement because of their high amounts of minerals like iron, calcium, and zinc, all essential for growth and development.</p><p>The tree is also resistant to drought and can withstand dry and hot climates, making it an excellent, nutrient-dense food source for impoverished communities.</p><p><strong>Summary:</strong> Moringa is a good source of protein, fats, vitamins and minerals necessary for proper growth and development. The plant is easy to grow and resistant to drought, making it an important food source for malnourished communities.<br></p><h2>3. Can Be Used for Water Purification</h2><p>Boasting antimicrobial properties, moringa seeds also play a powerful role in water purification in developing nations.</p><p>When the oil is extracted from the moringa seeds, a protein-rich "cake" is left behind. This can inhibit bacterial growth and be used to purify water for humans and animals (<a href="http://www.sciencedirect.com/science/article/pii/S2213453016300362" target="_blank">3</a>).</p><p style="">Because moringa can be grown in abundance, this is an easy, cost-effective way to prevent waterborne diseases.</p><p style=""><strong>Summary:</strong> Moringa seed extract can inhibit bacterial growth and be used to purify water, making it potable for humans and animals.</p><div id="68c7c" class="rm-shortcode" data-rm-shortcode-id="QBIHHU1576663857"><blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-version="4" style=" background:#FFF; border:0;
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word-wrap:break-word;" target="_top">Moringa What Skin & Self Care on Instagram: “Growing your own M O R I N G A . . Before we close in on the launch of our Moringa powders, I want to give any of you that can, all the…”</a></p>
</div></blockquote></div><h2>4. Acts as an Anti-inflammatory and Antioxidant<br></h2><p>Research shows that moringa seeds contain a powerful mix of health-promoting antioxidants (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25605589" target="_blank">4</a>).</p><p>In mouse studies, moringa seed extract functioned as an anti-inflammatory and antioxidant, improving symptoms of ulcerative colitis (UC). This data suggests a similar effect could be seen in humans (<a href="https://www.ncbi.nlm.nih.gov/pubmed/28922365" target="_blank">5</a>).</p><p>Another study found that boiling the seeds increased the availability of both antioxidants and iron (<a href="https://www.researchgate.net/profile/Ray_Yu_Yang/publication/242174126_Nutritional_and_Functional_Properties_of_Moringa_Leaves_-_From_Germplasm_to_Plant_to_Food_to_Health/links/02e7e52fb2d03a3029000000/Nutritional-and-Functional-Properties-of-Moringa-Leaves-From-Germplasm-to-Plant-to-Food-to-Health.pdf" target="_blank">6</a>).</p><p><strong>Summary:</strong> Moringa seeds offer anti-inflammatory and antioxidant effects, which may help symptoms of ulcerative colitis.<br></p><h2>5. Boosts Heart Health</h2><p>Various studies have found that moringa seeds may be beneficial to heart health.</p><p>They contain high levels of <a href="https://healthyforgood.heart.org/eat-smart/articles/monounsaturated-fats" target="_blank">monounsaturated fats</a>, which can help lower <a href="https://www.dietvsdisease.org/what-causes-high-cholesterol-heart-disease/" target="_blank">LDL (bad) cholesterol</a> and may decrease your risk of heart disease and stroke if replacing saturated fat.</p><p>In one lab study done on rats, the consumption of moringa seeds decreased oxidative stress and protected heart cells while reducing inflammation (<a href="https://www.ncbi.nlm.nih.gov/pubmed/28713487" target="_blank">7</a>).</p><p>Another study on rats found that moringa seed powder reduced cardiac fibrosis, triglycerides and heart rate, and improved overall cardiac function (<a href="https://www.ncbi.nlm.nih.gov/pubmed/26864583)." target="_blank">8</a>).</p><p><strong>Summary:</strong> Studies have found that moringa seeds may improve heart health by reducing triglycerides, oxidative stress and inflammation.<br></p><h2>6. Moringa Supports Digestion</h2><p>Due to its high fiber content, moringa pods may be beneficial for your digestion.</p><p>Each pod contains around 47% fiber and can help you digest regularly and easily (<a href="http://www.sciencedirect.com/science/article/pii/S2213453016300362" target="_blank">9</a>).</p><p>In saying that, whether you'll benefit from an increase or decrease in fiber depends on <a href="https://www.dietvsdisease.org/high-fiber-foods/" target="_blank">your situation</a>.</p><p>It's also unclear if this would be considered <a href="https://www.dietvsdisease.org/diy-low-fodmap-diet/" target="_blank">low FODMAP</a> and suitable for <a href="https://www.dietvsdisease.org/ibs-treatment-diet/" target="_blank">IBS</a> as it has not been tested.</p><p><strong>Summary:</strong> Moringa pods are high in fiber, which can aid digestion in many instances.<br></p><h2>7. May Help Fight Cancer</h2><p>Moringa seeds are known for their potential cancer-fighting abilities.</p><p>A protein extracted from moringa seeds has been shown to slow the growth of liver cancer in both human and animal cells by up to 71% (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29037871" target="_blank">10</a>).</p><p>In another lab study, moringa seed extract kept breast cancer cells from significantly growing and spreading (<a href="https://www.ncbi.nlm.nih.gov/pubmed/28573245" target="_blank">11</a>).</p><p>Liver and colon cancer cells have also been shown to decrease significantly when treated with moringa seeds (<a href="https://www.ncbi.nlm.nih.gov/pubmed/26428271" target="_blank">12</a>).</p><p>Although this research only reflects lab studies and cannot be applied to humans, the results are promising.</p><p><strong>Summary:</strong> Moringa seeds have been shown to slow the growth of cancer cells in various lab studies.<br></p><h2>Why You Should Try Moringa Leaves and Seeds</h2><p>The seeds, pods and leaves of the moringa tree are rich in nutrients and contain very few calories.</p><p>Studies have also shown that moringa has anti-inflammatory and antioxidant properties, and may even help <a href="https://www.dietvsdisease.org/chronic-stomach-pain-diarrhea/" target="_blank">improve digestion</a> and heart health too.</p><p>In fact, it's so nutritious that the moringa tree is cultivated in developing countries as it helps combat malnutrition and can even purify water. It's literally a lifesaver.</p><p>Moringa can now be found all over the world in various forms, including capsules, extracts, oils, powders and teas. This is one of the most popular <a href="http://amzn.to/2oOl7IU" target="_blank">moringa supplements available on Amazon</a>, the reviews are surprising.</p><p>Just be prepared for a rather potent flavor.</p><p> <em>Reposted with permission from our media associate <a href="https://www.dietvsdisease.org/benefits-of-moringa/" target="_blank">Diet vs Disease</a>.</em><em></em></p>
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By Joe Leech
Echinacea is a popular herbal supplement.
<p>It's used as a natural remedy for preventing and treating the common cold … but does it work?</p><p>This article reviews the known benefits of echinacea.</p><p><strong>What Is Echinacea?</strong></p><p><span></span>Echinacea, also called purple coneflower, is a flowering plant from the <em>Asteraceae</em> family.</p><p>It's native to North America and was first used as a traditional medicine by the American Indians.</p><p>There are nine species, but only three are used as medicine (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24554461" target="_blank">1</a>):</p><p style="margin-left: 20px;"><em>• <a href="https://en.wikipedia.org/wiki/Echinacea_purpurea" target="_blank">Echinacea purpurea</a></em><span></span></p><p style="margin-left: 20px;"><span></span><em>• <a href="https://en.wikipedia.org/wiki/Echinacea_angustifolia" target="_blank">Echinacea angustifolia</a></em></p><p style="margin-left: 20px;"><em><a href="https://en.wikipedia.org/wiki/Echinacea_angustifolia" target="_blank"></a></em><em>• <a href="https://en.wikipedia.org/wiki/Echinacea_pallida" target="_blank">Echinacea pallida</a></em></p><p>The plant is dried to make capsules or prepared as a liquid for supplementation. The products are often very different from each other because they:</p><p style="margin-left: 20px;">• Contain different parts of the plant—roots, flowers, extracts.</p><p style="margin-left: 20px;"><span></span>• Are made differently—dehydrated, extracts, expressed juice.</p><p style="margin-left: 20px;"><span></span>• Have different chemicals—the proposed active ingredients.</p><p style="margin-left: 20px;"><span></span>• Are of different strengths.</p><p style="margin-left: 20px;">• May have various other ingredients added.</p><p><strong>Active Ingredients</strong></p><p>Echinacea is thought to have immune boosting, anti-inflammatory and anti-viral effects.</p><p>However, how it works is not fully understood by researchers.</p><p>It seems like the active ingredients are one or a combination of different chemicals such as alkamides, caffeic acid derivatives, polysaccharides and glycoproteins (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4441164/" target="_blank">2</a>).</p><p><strong>Summary: </strong>Echinacea is plant from North America. It's often formed into capsules or a liquid and used as medicine for issues related to immunity.<br></p><p><strong>Can Echinacea Prevent or Cure the Common Cold?</strong></p><p>The <a href="https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072727/" target="_blank">common cold</a> is a viral condition that adults get on average 2 to 4 times a year.</p><p>Many claim echinacea can:</p><p style="margin-left: 20px;">• Prevent a cold or <a href="https://en.wikipedia.org/wiki/Upper_respiratory_tract_infection" target="_blank">upper respiratory tract infection</a>.</p><p style="margin-left: 20px;">• Reduce the length of sickness.</p><p style="margin-left: 20px;"><span></span>• Improve symptoms.</p><p style="margin-left: 20px;">• Reduce repeat infection.</p><p>Research on the topic is mixed as many studies use various types of echinacea products. Some also looked at clinical <a href="https://en.wikipedia.org/wiki/Inoculation" target="_blank">inoculation</a> of colds (giving people a cold), while others looked at naturally developed colds.</p><p>Here is a look at the evidence for each claim:</p><p><strong>Prevention</strong></p><p>Several studies have investigated whether echinacea can prevent a cold.</p><p>Taken as a daily supplement it may help to prevent sickness, however, it's not entirely clear.</p><p>One meta-analysis of 14 studies found a 58 percent reduction in cold occurrence from a daily supplement. However, that review has been criticized as it compares all types of echinacea products and this may not be scientifically correct (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24554461" target="_blank">1</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/17597571" target="_blank">3</a>).</p><p>A more recent review concluded that echinacea may have a "weak positive" effect. Whether or not it is clinically relevant—meaning whether it will actually prevent a cold—is not known (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24554461" target="_blank">1</a>).</p><p><strong>Reduces Length of Sickness</strong></p><p>Taking echinacea at the first signs of a cold may reduce the length of sickness, although again these claims are highly variable.</p><p>The same meta-analysis comparing various types of echinacea found a 1.4 day reduction in sickness duration when compared to placebo.</p><p>However, a 2014 review found that of seven studies only one had a significant impact on the duration of colds (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24554461" target="_blank">1</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/17597571" target="_blank">3</a>).</p><p><strong>Improves Symptoms</strong></p><p>There is no evidence that echinacea improves cold symptom severity.</p><p>A review of three studies looked at whether echinacea decreased the severity of symptoms such as sneezing, sore throat, cough and headache. Researchers found no significant effects (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16678640" target="_blank">4</a>).</p><p><strong>Reduces Repeat Sickness</strong></p><p>A recent review of six studies, including almost 2,500 patients, looked at whether echinacea supplementation can reduce repeat sickness.</p><p>Researchers found that in those with sub-optimal immune systems, echinacea use halved their risk of recurrent respiratory infections</p><p>Illnesses such as pneumonia and tonsillitis were also less frequent with echinacea use (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25784510" target="_blank">5</a>).</p><p>But again, this review compared all types of echinacea products so it's hard to pinpoint which is best.</p><p><strong>Summary:</strong> It remains unclear if echinacea has benefits for the common cold. There is some (weak) evidence that it may help prevent colds, reduce the duration slightly and reduce the risk of repeat infections.<br></p><p><strong>Are There Any Other Benefits?</strong></p><p>Aside from colds, there are claims that echinacea can have many other benefits.</p><p>These <a href="http://www.mayoclinic.org/drugs-supplements/echinacea/evidence/hrb-20059246" target="_blank">include</a>:</p><p style="margin-left: 20px;">• Fighting cancer</p><p style="margin-left: 20px;"><span></span>• Healing skin wounds</p><p style="margin-left: 20px;"><span></span>• Reducing anxiety</p><p style="margin-left: 20px;"><span></span>• Controlling <a href="https://www.dietvsdisease.org/18-foods-to-lower-blood-pressure/" target="_blank">blood pressure</a></p><p style="margin-left: 20px;"><a href="https://www.dietvsdisease.org/18-foods-to-lower-blood-pressure/" target="_blank"></a>• Increase exercise performance</p><p style="margin-left: 20px;"><span></span>• Treat inflammation</p><p style="margin-left: 20px;"><span></span>• Treat herpes</p><p style="margin-left: 20px;"><span></span>• Stimulate the immune system</p><p style="margin-left: 20px;">• Reduce vaginal yeast infections</p><p>It sounds promising but the reality is that much less research has been done on these possible benefits.</p><p>The current scientific evidence is either very weak or non-existent.</p><p><strong>Summary: </strong>Not enough research has been done to support the use of echinacea for other benefits including cancer, anxiety and exercise performance.<br></p><p><strong>How to Take It</strong></p><p>Echinacea is typically <a href="https://examine.com/supplements/echinacea/" target="_blank">taken</a> orally as a capsule or as a liquid.</p><p>Most take it when they feel a cold coming on but others use it as a daily supplement.</p><p>Capsules are often taken 3 times a day (900mg-1500mg) and a <a href="https://en.wikipedia.org/wiki/Tincture" target="_blank">tincture</a> of echinacea (alcohol extract) is usually taken as 2.5ml 3 times a day or up to 10ml daily.</p><p>But note there are no standard recommendations for how to take it or what is an optimal dose.</p><p>You can also find echinacea as a herbal tea and a cream for wound healing.</p><p><strong>Summary:</strong> Echinacea is commonly taken orally as a capsule or liquid. There is no known optimal dose.<br></p><p><strong>Are There Any Side Effects?</strong></p><p>Echinacea is generally regarded as safe.</p><p>However, there are some <a href="http://www.mayoclinic.org/drugs-supplements/echinacea/safety/hrb-20059246" target="_blank">special considerations</a> to think about:</p><p style="margin-left: 20px;">• Some people may be allergic, particularly those allergic to chrysanthemums, daisies, marigolds and ragweed.</p><p style="margin-left: 20px;"><span></span>• Children may develop a rash.</p><p style="margin-left: 20px;"><span></span>• It may worsen asthma symptoms.</p><p style="margin-left: 20px;"><span></span>• It's not recommended if you have an autoimmune disease, like <a href="https://www.dietvsdisease.org/celiac-disease-diet/" target="_blank">celiac disease</a>, due to its possible immune boosting effects.</p><p style="margin-left: 20px;"><span></span>• It may affect other medications you are taking.</p><p>Additionally, the long-term safety of echinacea is unknown.</p><p>If you're thinking about taking it, talk to your doctor, particularly if you have allergies, asthma, an autoimmune condition or are on other medication.</p><p><strong>Summary: </strong>Echinacea is thought to be safe, however some people may experience an allergic reaction, rash or increased asthma symptoms.<br></p><p><strong>Benefits of Echinacea: Does It Really Work?</strong></p><p>There is no clear evidence that echinacea can prevent or cure the common cold.</p><p>There seems to be some weak positive effects, but these are inconsistent.</p><p>Despite the lack of evidence, there are plenty of people that insist it works for them during the cold season. If this is you and you don't experience side effects, then it's likely a safe choice.</p><p>Just know that there are <a href="https://authoritynutrition.com/15-best-foods-when-sick/" target="_blank">other ways</a> to prevent or treat the common cold that aren't so pricey.</p><p> <em>Reposted with permission from our media associate <a href="https://www.dietvsdisease.org/benefits-of-echinacea/" target="_blank">Diet vs Disease</a>.</em></p><div><span></span></div>
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