The use of Moringa Oleifera powder in a plant-based diet is becoming very popular now. This is not only due to the personal choice but also because a plant-based diet is related to numerous health and environmental benefits. This diet has the potential to improve blood lipid levels, reduce risks of heart diseases, lower the risk of inflammatory diseases, decrease chances of type-2 diabetes, and improve overall health.
What is a Plant-Based Diet?
Dr. Thomas Colin Campbell, an American nutritional biochemist states that a plant-based diet consists of unrefined, whole plants. The diet plan is slowly gaining popularity due to the recent increase in chronic health ailments. Dr. Campbell claims that a whole food, plant-based diet is more like a marathon run rather than a sprint. One cannot expect to see overnight results of following this diet.
In an article published in the Center for Nutrition Studies, Dr. Campbell provides a detailed food guide as to what comprises of a plant-based diet.
Plant-Based Diet Food Guide
| Type | Food |
| Starchy vegetables | Legumes, potatoes, root vegetables, whole corn, quinoa, etc. |
| Non-starchy vegetables | Broccoli, eggplant, leafy greens, zucchini, tomatoes, etc. |
| Whole grains | Oats, whole wheat, brown rice, etc. |
| Fruits | Whole fruits excluding dried fruits and juices |
| Beverages | Plant milk, water, decaffeinated coffee, green tea, tea, green coffee |
| Spices | All spices |
|
Omega 3 supplements |
Ground flaxseed, chia seeds |
| Other supplements | Moringa Oleifera powder |
Difference between Vegan and Plant-Based Diet
While it is a common belief that a vegan diet is similar to a plant-based diet, it is not. Vegan diet just excludes animal-based products such as eggs, meat, and dairy food items like milk, cheese, yogurts and more. However, a plant-based diet apart from excluding meat products also prohibits the use of processed foods like refined oil, refined flour, candy bars, and many such items.
Being vegan is usually a choice and people acquire this lifestyle for animal rights. These people often avoid animal-based non-food products too such as accessories, makeup, shoes, clothes, etc. On the other hand, a plant-based diet is adopted for enhanced health and increased the quality of life. Many people even adopt a plant-based diet due to some underlying illness or chronic disease.
Including Moringa Oleifera in Your Plant-Based Diet
Moringa Oleifera powder is made from the ultra nutritious Moringa plant, a native of the Indian subcontinent. Moringa Oleifera powder has high nutritional value and contains the capabilities of healing and relieving many health problems. Whether you want to lose weight, reduce diabetes, cholesterol levels, or hypertension, the Moringa powder is effective for all such health conditions.Benefits of Moringa Oleifera Powder for a Plant-Based Diet
High Nutrient Content
Moringa Oleifera leaves have high nutrient content as 100 gms of Moringa leaves contain 6780 mg of Vitamin A, 440 mg of Calcium, 259 mg Potassium, 6.7 gm of Protein, and 220 mg of Vitamin C. A nutritious diet helps in fighting many underlying illnesses of our body and with just a small amount of Moringa Oleifera powder consumption, you can intake a lot of nutrition. These nutrients enable our body to fight ailments such as skin diseases, eye diseases, cold, flu, heart disorders, etc.
Lowers Diabetes
Moringa leaves are extremely helpful in controlling the symptoms of diabetes. In a study, Moringa Oleifera was administered to diabetic rats as well as normal rats. The analysis was made on the basis of the effect Moringa superfood had on a range of oxidative free radical scavenging enzymes. These enzymes include catalase (CAT), superoxide dismutase (SOD), lipid peroxide (LPO), and glutathione-S-transferase (GST). The results revealed that regular consumption of Moringa leaves in diet could reduce the risk of oxidative stress in both normal as well as diabetic rats.
Promotes Heart Health
We all know that rising cholesterol level is bad for our heart health as it clots in our arteries. These clots reduce blood flow and oxygen supply to the heart, which if not controlled, can lead to cardiac arrest and possible death. Moringa Oleifera can reduce cholesterol levels from our body and improve blood flow to the heart. When Moringa Oleifera powder was given to hypertensive rats, it led to reduced heart rate and improved cardiac functioning. Overall, the researchers found that Moringa vegan superfood does contain protective qualities for heart health and can help in enhancing the functioning of our heart.
Rich in Antioxidants
During various internal processes of our body such as metabolic activities, free radicals are produced. Although free radicals are important for the body, for instance, to fight bacteria, a balance between the free radicals and antioxidants is necessary for the well-being of our body. If this balance is disturbed, the number of free radicals in our body will increase, leading to oxidative stress. Oxidative stress can damage essential molecules in our body and can cause cell death. Antioxidants are the only elements that can counter oxidative stress and Moringa Oleifera is one such natural antioxidant powder that can maintain free radical balance in the body. Moringa is a superfood which contains more than 46 types of antioxidants and can effectively destroy excess free radicals in our body.
Enhances Digestion
When Moringa Oleifera was given to rats with an induced metabolic syndrome, it promoted healing of the condition. The control group rats were given Moringa Oleifera 3 weeks before the induced metabolic syndrome, and treatment group was given Moringa 3 weeks after the induced metabolic syndrome. The results derived from the treatment group displayed enhanced glucose tolerance, abdominal circumference, and triglycerides. The fiber content in Moringa promotes digestive health by cleaning the intestines of unwanted particles thoroughly and preventing diarrhea and ulcers in the stomach.
Boosts Immunity
One of the best benefits of moringa superfood is that it comes with immune enhancing capabilities. It is essential to maintain a strong and healthy immune system to withstand the attack of pathogens and other ailments. As Moringa Oleifera powder is rich in Vitamin A and Iron, both of which is necessary for the normal functioning of the immune system, it can be concluded that consuming moringa is beneficial for our immune system.
In an experiment, 9 groups of albino rats were formed with each group containing 6 rats. The 1st group was given only saline water, 2nd and 9th group received 200 mg/kg of cyclophosphamide, the 3rd group received 50 mg/kg of levamisole, 4th, 5th, 6th, 7th, 8th, and the 9th group were given 250, 500, and 1000 mg/kg of Moringa extract. The results revealed that Moringa extract had a significant positive effect on humoral and cell-mediated immune systems of albino rats.
Including Moringa Oleifera in Your Plant-Based Diet
Moringa Oleifera is an effective vegan supplement which promotes a healthy heart, reduces diabetes, promotes weight loss, enhances skin health, boosts immunity, and improves digestion. If this ingredient is included in the plant-based diet, it can enhance the effects of the overall diet enabling the individual the feel the positive effects sooner than later.