I’ve recently added organic moringa leaf powder into my diet. As the powder is bitter and has the taste of raw leaves,  I sprinkle about half a teaspoon of  powder into my coffee every other morning to mask the taste.  Moringa leaf powder does wonders in helping me ‘evacuate’ every morning.

Moringa tastes like a mix between horseradish and asparagus.  It might not have the most appealing flavor, but it’s a supplement with one of the the richest supplies of vital nutrients in the world, which makes the off-putting taste worth it.

Moringa is a nutrient-dense plant that is rich in vitamins, calcium, iron and essential amino acids. It has many healthful compounds that can benefit the body in a number of ways.  Widely known as “drumstick tree” in India, moringa goes by different names in different countries and regions.  The tree is native to India but also grows in Asia, Africa, and South America.

To date, over 1,300 studies, articles and reports have focused on moringa benefits and this plant’s healing abilities that are important in parts of the world that are especially susceptible to disease outbreak and nutritional deficiencies. Research shows that just about every part of the moringa plant can be utilized in some way, whether it’s to make a potent antioxidant tea or produce an oily substance that lubricates and nourishes the skin.

Throughout the world, moringa is used for treating such widespread conditions as:

• inflammation-related diseases
• cancer
• diabetes
• anemia
• arthritis and other joint pain, such as rheumatism
• allergies and asthma
• constipation, stomach pains and and diarrhea
• epilepsy
• stomach and intestinal ulcers or spasms
• chronic headaches
• heart problems, including high blood pressure
• kidney stones
• fluid retention
• thyroid disorders
• low sex drive
• bacterial, fungal, viral and parasitic infections
• protects and nourishes skin

Other impressive health benefits of moringa is its ability in balancing the hormones and slowing down the effects of aging.

A 2014 study published in the Journal of Food Science and Technology tested the effects of moringa (sometimes also called “drumstick”) along with amaranth leaves (Amaranthus tricolor) on levels of inflammation and oxidative stress in menopausal adult women. Knowing that levels of valuable antioxidant enzymes get affected during the postmenopausal period due to deficiency of “youthful” hormones, including estrogen, researchers wanted to investigate if these superfoods could help slow the effects of aging using natural herbal antioxidants that balance hormones naturally.

Ninety postmenopausal women between the ages of 45–60 years were selected and divided into three groups given various levels of the supplements. Levels of antioxidant status, including serum retinol, serum ascorbic acid, glutathione peroxidase, superoxide dismutase and malondialdehyde were analyzed before and after supplementation, along with fasting blood glucose and haemoglobin levels. Results showed that supplementing with moringa and amaranth caused significant increases in antioxidant status along with significant decreases in markers of oxidative stress.

Better fasting blood glucose control and positive increases in haemoglobin were also found, which led the researchers to conclude that these plants have therapeutic potential for helping to prevent complications due to aging and natural hormonal changes.  Moringa benefits the libido as well and might work like a natural birth control compound, according to some studies.

Although it’s been used as a natural aphrodisiac to increase sex drive and performance for thousands of years, it seems to help reduce rates of conception.

How to Consume Moringa

It’s recommended that you start by taking half a teaspoon of dried moringa orally per day for three to five days, increasing your intake slowly over two weeks as you get used to its effects. Most people choose to take moringa every several days but not every single day for long duration of time, since it can can cause laxative effects and an upset stomach when overused.

Caveat

Like all supplements, the United States Food & Drug Administration (FDA) do not monitor moringa, so there might be concerns about purity or quality. It is essential to understand the validity of the claims made by the manufacturers, whether it is safe to use, and what potential side effects there may be.

There is plenty of recent research to back up the benefits as stated above, though many of the studies are still in the preliminary stages or the tests have only taken place on animals as opposed to humans, so there is plenty more to be done.

If you have a health condition, check with your doctor before you start consuming moringa.

Sweet foods are often preferred over bitter foods. Who would want to dig into a bowl of bitter gourd when they can enjoy comforting savory dishes or sweet desserts with gusto? Bitter foods tend to get the bad rap in the culinary world since their strong flavors can be off-putting to picky eaters. However, bitter foods are incredibly nutritious and contain a wide variety of plant-based chemicals that have significant health benefits.

Some of these benefits include a lower risk of many diseases — including cancer, heart disease and diabetes — and better gut, eye and liver health.

According to Huffingtonpost.com, America is still probably the most sugar-philic and bitter-phobic culture the world has ever known. The ancient European tradition of “digestive” bitters never caught on in America, nor do the Americans embrace the Chinese ideal of including a bitter food as part of every meal. Of the three truly bitter foods Americans eat regularly — coffee, chocolate and beer — the first two are typically vigorously sweetened.

So how does eating bitters benefit your microbiome exactly? Here’s the un-bitter truth about their digestive benefits and how to incorporate them into your diet.

Health benefits of bitter foods
Bitter foods are called bitters simply because of their taste and action in increasing saliva and stomach acids. Bitters may help to stimulate the digestive system and improve the absorption of food. That’s largely because bitters may trigger the production of stomach acid, which facilitates a variety of digestive processes when the food you’ve eaten makes its way to the intestinal region.

Bitters may increase the production of digestive enzymes, which further aids food absorption. Those extra enzymes may also help prevent food mal-absorption and leaky gut, in which food particles and/or microbes make their way out of the intestines and into the bloodstream, causing inflammation.

There’s also some evidence that bitter foods may work like prebiotics in the gut. Bitter foods are packed with fiber, both soluble and insoluble, which stimulates the growth of healthy gut bacteria. Some research suggests that bitter foods may help regulate hunger and quell cravings for sweets. These foods are plant-based and packed with vitamins and minerals as well as fiber, which makes them super nutritious.

Bitter herbs and foods run the gamut from greens, like arugula, broccoli, bitter gourd, brussels sprouts, dandelion greens, radicchio and kale, grapefruit and cranberries and herbs like mint, neem leaves, fenugreek and yellow dock.

Bitter greens like radicchio, dandelion greens, rapini, endive, kale, daikon and arugula contain phytonutrients that support the liver as it manages cholesterol, balances hormones, detoxifies the blood and metabolizes fats.

There is an appealing logic to consuming bitters for health. Just as sugar causes blood sugar, insulin, and hunger to spike and then dip — often leading, long term, to obesity and Type 2 diabetes — research indicates bitter foods can have the opposite effect, moderating both hunger and blood sugar.

One of the healthiest bitter foods is bitter gourd. Bitter gourd is a rich source of vitamins and minerals. It contains iron, magnesium, potassium and vitamins like A and C. It contains twice the calcium of spinach and beta-carotene of broccoli. Various anti-oxidants and anti-inflammatory compounds are present in bitter gourd.

One caveat: Anyone who has acid reflux, stomach ulcers or other digestive issues may want to consult their doctor prior to starting a diet that includes bitters. It’s also possible to have too much of a good thing. Eating too many of these foods could cause unfriendly side effects like bloating, gas and diarrhea.

You’ll maximize the gut benefits of bitter foods if you take other steps to support a healthy gut and lifestyle.  Additional strategies for improving gut health include drinking enough water, eating fermented foods, reducing stress, exercising regularly, following a fiber-rich diet and cutting back on sugar and salt.

Bitter foods are filled with tons of benefits which can enhance your health and fight off various diseases. Lead a healthy and fit life with these miraculous ingredients in your kitchen always!

In the comments, please share your favorite bitter foods!