Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Moringa—the supplement that's suddenly flooding everyone's social media feeds. But is this ancient "miracle tree" actually worth the hype, or is it just another wellness trend that promises more than it can deliver? Jenn dives into the science (or lack thereof) behind moringa's claimed benefits for blood sugar, cholesterol, and inflammation. She reveals what the research shows, why most studies haven't even been conducted on humans, and whether it’s worth spending your money on this trendy supplement. Plus, she shares some surprising cautions about who may not want to take it and why the quality of what you're buying might matter more than you think. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Moringa Oleifera, Antioxidants, Nutritional Supplements, Drumstick Tree, Bioactive Compounds, Oxidative Stress, Anti-Inflammatory Properties, Blood Sugar Balance, Cholesterol Levels, Nutrient Dense Foods, Herbal Remedies, Phytochemicals, Quercetin, Free Radicals, Chronic Disease Prevention, Supplement Regimen, Traditional Medicine, Vitamin Content, Mineral Absorption, Antinutrients, Health Coaching, Wellness Supplements, Superfood Trends, Liver Health, Metabolic Health, Heart Health, Blood Pressure Support, Natural Remedies, Dietary Supplements, Plant-Based Nutrition, Should I Add Moringa To My Supplement Regimen, What Are The Health Benefits Of Moringa Leaves
Transcripts
Nutrition Nugget: Moringa
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[00:00:25] I dunno if you've seen this. Cindy B submitted this one to us through Instagram. She said, Moringa is flooding my social media. Your thoughts, should we add this as part of our supplement regimen? Well, Cindy, I'm thrilled you asked. Let's walk through what Moringa is, what we know it offers, and then what the research really shows us.
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[00:01:24] Now researchers have found over 90 bioactive plant compounds. Most of them are antioxidants. So we can think of moringa for protection against oxidative stress, inflammation, and potentially even like fungi among some other benefits. And because of the antioxidant properties, you'll hear people talk about it for liver, heart metabolic, and skin health.
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[00:02:23] What it means is that we need more research to really understand what or how much can make the difference for humans. So based on the research I could find. Here's a bit of what we know. So moringa is very nutrient dense. So a cup of chopped leaves has 13 calories, two grams of protein. So not really much in that respect, but vitamin A, vitamins B one, B two, B three, vitamin C, calcium, potassium, iron, magnesium, and [00:03:00] phosphorus.
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[00:03:29] I couldn't find a ton of information about the nutrient density of the bark or the other parts of the tree. So I don't know if some of the benefits experienced thousands of years ago when it was used as sort of herbal medicine. Like I don't know if we would experience that today from the leaves. There was a study in 2019 that showed Moringa Ola Fara leaves had the highest amount of anti-inflammatory and [00:04:00] antioxidant compounds compared to the seeds and the pods.
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[00:04:26] So we have an old nutrition nugget that explains free radicals, but essentially excess amounts of these molecules with an unaired electron can cause oxidative stress, which is associated with virtually any chronic disease, more or less. So you can think. Heart disease, diabetes, even some cancers. I mean, and so much more as I think about what inflammation connects to, but I digress.
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[00:05:18] Quercetin is another antioxidant in moringa that we've talked about before. We actually have a nutrition nugget on quercetin, I believe. So quercetin, maritin, oleic acid are found in moringa, may also help support healthy blood pressure levels according to. Research when we think of antioxidants and their anti-inflammatory properties.
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[00:06:09] I will mention two things because they specifically relate to topics that we discuss all the time and salad with the side of fries and of course plays into my health coaching practice as well, and that's blood sugar balance and healthy cholesterol levels. Published in 2020. There was a review of 30 studies, seven human studies and 23 animal studies.
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[00:06:55] In 2022, in Frontiers, in pharmacology, [00:07:00] researchers suggested that Moringga Lara may have anti hyperlipidemic properties. So what does that mean in English? I got you in English. That means moringa may help lower cholesterol and triglycerides. So again, more research would be super helpful so we can better understand really, truly what and how much.
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[00:07:43] So again, more research, please. More research on humans, please. One thing I think we do know is that moringa leaves can have a laxative effect. So, you know, pros and cons here on that one. That might be something you're looking for. [00:08:00] The other side is that this may prevent us from consuming an amount. That would help us get the benefits that we're looking for also.
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[00:08:37] And from what I've been able to gather, there may be benefits and I'm not really sure how we know enough to purchase something and be sure we're getting our money's worth. And I think there's a piece of this also to say if we do try it. Take note, right? Being your own best research [00:09:00] project. You know, try it.
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[00:09:27] Another review of research recommended not taking more than 70 milligrams per day if you decide to try it. I think it's also worth noting that moringga waves also contain antinutrients, like oxalate and phytate. So we talked about antinutrients before as they come up. So antinutrients inhibit the absorption of minerals and protein, and so keep this in mind if you're thinking about a supplement.
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[00:10:22] So for me, I'm gonna stick to. Other supplements and antioxidants that have more research and human research like in particular, I'm thinking about Pycnogenol, for example. And then as always, I'm going to eat a whole range of whole unprocessed foods and probably skip the moringa, at least for now. I don't know.
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[00:11:08] We've come full circle. As always, everybody, I'm Jenn Trepeck. Connect with me on Instagram or all social media. Funny for today's conversation to tell you to connect with me on Instagram. My handle on all social media is at Jenn Trepeck, J-E-N-N-T-R-E-P-E-C-K, or forget social media. My website is a salad with the side of fries.com.
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[00:11:50] You'll go to a salad with the side of fries.com/membership or just click the link in the episode notes. This shows your support for this podcast, this community, and of course, your [00:12:00] health. On top of this week's episode and full video with behind the scenes pieces, your 24 7, ask Me Anything, you'll get this week's recipe for the She Penn Apricot Chicken and Broccoli.
