The many benefits and dangers of moringa

One of the most recent plants to receive the ‘superfood’ label is moringa, known by various names such as sohijan, saijan, sajiwan, munka, munga, or sitalchini, depending on what you call it. The English name ‘moringa’ originated from the Tamil word ‘murungi’ or the Malayalam word ‘muringa.’ This so-called miracle tree, sajiwan, has been standing for thousands of years in every neighborhood of Tarai and the mid-hills.

Nowadays, moringa leaf powder is being sold in the Nepali market, averaging Rs 180 for 100 grams, promising benefits such as enhancing your sex life, balancing hormones, protecting the liver, helping fight free radicals, reducing inflammation, helping to balance blood sugar, improving digestion, and so on.

During my childhood, I never knew about eating moringa leaves. My mother used to make curry from the moringa fruit. The fruit is typically a three-valved capsule, 10 to 60 cm in length, often referred to as a ‘pod’ and resembling a drumstick, hence the name ‘drumstick tree.’ The leaves, on the other hand, were reserved for the animals.

Legend has it that the warriors of Chandragupta Maurya, the disciple of Chanakya who defeated Alexander the Great, were fed moringa leaf extracts. It was believed that this decoction relieved them from the pain and stress of war, making them known for their stamina and valor. Moringa not only provided them with the necessary strength as warriors, but it was also a stress reliever and pain reliever. It’s also said that Roman historians recorded that these warriors needed less sleep and hardly got sick.

The plant is native to South Asia but also grows in Africa, Asia, and South America. South Asian, Greek, and Egyptian civilizations have been using moringa for thousands of years for various purposes.

Research indicates that moringa leaves are extremely nutritious; they contain larger amounts of several important nutrients than common foods. They contain vitamins like A, B1, B3, C, and minerals such as calcium, chromium, protein, zinc, and many more. Often associated with these nutrients are impressive statistics. For instance, moringa leaves contain twice as much protein and four times more calcium than milk, and four times the vitamin A of carrots. Hence, they can help combat malnutrition, especially in developing countries.

So how do you eat moringa then? Curry made from moringa fruit is quite common in Nepali households. Moringa leaves can be eaten fresh, cooked, or dried and powdered. They can be added to soups, stews, smoothies, or yogurt. Moringa pods can be had cooked or pickled. Moringa seeds can be roasted and eaten like nuts or ground into a powder and used as a coffee substitute. Moringa oil can be used for cooking or applied topically to the skin.

For moringa leaf soup, sauté onions and garlic in ghee or oil. Add moringa leaves, water, and your favorite seasonings. Bring to a boil, then simmer until the leaves are tender.

For moringa stir-fry, stir-fry your favorite vegetables with moringa leaves. They can also be wilted with any other green. For moringa pesto, combine moringa leaves, garlic, nuts, parmesan cheese, and olive oil in a food processor. Serve with pasta or bread. For moringa tea, steep dried moringa leaves in hot water for 10 minutes. Strain and enjoy.

For moringa flower curry, use fresh, young moringa flowers. Gently wash the flowers in cold water to remove any dirt or insects. Soaking the flowers overnight helps remove bitterness and makes them tender. You can skip this step if you are using young flowers. Mash the flowers after boiling to help release their flavor and blend better with the other ingredients.

Add cooked lentils or chickpeas for extra protein and texture. Include a pinch of turmeric and ground black peppercorn, coriander for a different flavor profile. Temper with ghee, which will give a final touch of richness. If you prefer a spicier dish, add chopped ‘akbare’ or ‘dalle khursani’, or red chili flakes along with the green chili. Serve moringa flower ‘sabzi’ hot with roti, paratha, or steamed rice. You can also enjoy it as a side dish with curries or dals.

However, everything must be consumed in moderation. Consuming large amounts of moringa to increase balance hormones or protect the liver might be dangerous for health. Even Ayurvedic practitioners don’t recommend moringa for pregnant or nursing women. Though the leaves provide pregnant mothers with plenty of vitamins and minerals, the bark may cause uterine contractions.  If you are taking medications, it’s recommended to consult a doctor or Ayurvedic practitioner before consuming moringa. Ayurveda says moringa’s heating nature can aggravate pitta, and its bitter taste and light, dry qualities could potentially unbalance vata.

Lab studies show that moringa could lead to liver and kidney damage as well as infertility. It can also cause problems with certain diabetes medication. It can also lower blood pressure and slow heart rate because of the alkaloids in the plant. There might be uterine contractions from moringa bark, and cell mutations caused by a chemical isolated from roasted moringa seeds. It can cause interference with fertility and upset stomach, gas, or diarrhea due to its laxative properties. So, as with anything and everything else, exercise caution and moderation when taking mornings.

The author is a UK based R&D chef