As a superfood, moringa contains an impressive 92 nutrients and antioxidants. These include vitamins A, B1, B2, B3, B6, C, and E, as well as calcium, potassium, and protein.
We’ll briefly review each nutrient and antioxidant found in moringa and their potential health benefits.
Minerals and Electrolytes
1. Iron: Moringa is an excellent plant-based source of iron. Iron is vital for transporting oxygen in the blood and supporting a healthy immune system. [1]
2. Copper: Copper helps the body absorb iron and maintain healthy blood vessels, nerves, and immune function in perfect condition. [2]
3. Sodium: Sodium is an electrolyte that helps regulate fluid balance in the body. [3]
4. Calcium: Another vital mineral you can get from moringa is calcium. Calcium is essential for strong bones and teeth, as well as healthy blood clotting and nerve function. [4]
5. Magnesium: Magnesium is involved in energy production, muscle contraction, and nerve function. [5]
6. Phosphorus: Phosphorus is necessary for the structure and function of cell membranes and DNA replication. [6]
7. Potassium: Potassium is a crucial electrolyte that helps regulate blood pressure and heart function. [7]
8. Sulfur: Sulfur is necessary for the structure of proteins and detoxification processes in the body. [8]
9. Manganese: Manganese is involved in energy production, bone formation, and antioxidant defenses. [9]
10. Zinc: Zinc is essential for a healthy immune system, wound healing, and fertility. [10]
11. Selenium: Selenium is a trace mineral that helps protect cells from damage and supports thyroid function. [11]
Vitamins
12. Vitamin B1: Thiamin is involved in energy production and nerve function. [12]
13. Vitamin E: Vitamin E is a powerful antioxidant that helps protect cells from damage. [13]
14. Vitamin B6: Pyridoxine is involved in the metabolism of amino acids and synthesizing neurotransmitters. [14]
15. Vitamin B7: Biotin is involved in the metabolism of fats and carbohydrates. [15]
16. Vitamin D: Vitamin D is involved in bone health and the immune system. [16]
17. Vitamin K: Vitamin K is involved in blood clotting and bone health. [17]
18. Vitamin B2: Riboflavin is involved in energy production and the metabolism of fats and proteins. [18]
19. Vitamin B3: Niacin is involved in energy production, the metabolism of fats, and DNA repair. [19]
20. Vitamin C: Vitamin C is a powerful antioxidant that helps protect cells from damage and supports the immune system. [20]
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Amino Acids
21. Aspartic Acid: Aspartic acid is involved in detoxification and energy production. [21]
22. Glutamic Acid: Glutamic acid helps maintain a healthy nervous system. [22]
23. Serine: Serine is involved in the metabolism of fats and proteins. [23]
24. Glycine: Glycine is involved in synthesizing DNA, RNA, and proteins. [24]
25. Threonine: Threonine is involved in the metabolism of proteins and collagen formation. [25]
26. Alanine: Alanine is involved in the metabolism of glucose and amino acids. [26]
27. Valine: Valine is necessary for the growth and repair of tissues. [27]
28. Leucine: Leucine is involved in synthesizing proteins and regulating blood sugar levels. [28]
29. Isoleucine: The body uses isoleucine to synthesize proteins and regulate blood sugar levels. [28]
30. Histidine: Histidine is a crucial amino acid for the growth and repair of tissues. [28]
31. Lysine: Lysine is involved in the absorption of calcium and synthesizing proteins and enzymes. [28]
32. Arginine: Arginine is involved in wound healing, detoxification, and the immune system. [29]
33. Phenylalanine: Phenylalanine is involved in synthesizing proteins and neurotransmitters. [28]
34. Tryptophan: Tryptophan is vital in maintaining a healthy nervous system. [28]
35. Cystine: Cystine is crucial for forming collagen and other proteins. [30]
36. Proline: Proline maintains the structure of proteins and is involved in wound healing. [31]
37. Tyrosine: Tyrosine is involved in synthesizing proteins, enzymes, and neurotransmitters. [32]
38. Methionine: Methionine is involved in the metabolism of fats and detoxification processes. [33]
39. Phenylalanine: Phenylalanine is involved in synthesizing proteins and other neurotransmitters. [34]
40. Choline: Choline is involved in the metabolism of fats and cholesterol. [35]
Fats and Fatty Acids
41. Myristic Acid: Myristic acid supports the immune system and protects cells from free radicals. [36]
42. Palmitic Acid: Palmitic acid is involved in the production of energy, the maintenance of cell membranes, and the absorption of fat-soluble vitamins. [36]
43. Palmitoleic Acid: Palmitoleic acid is vital for maintaining the health of cells and has anti-inflammatory properties. [36]
44. Stearic Acid: Stearic acid promotes heart health, reduces inflammation, and helps maintain healthy skin. [36]
45. Oleic Acid: Oleic acid helps protect cells from damage and supports the immune system. [36]
46. Linoleic: Linoleic acid is essential for maintaining the health of cells and producing energy. [36]
47. Linolenic: Linolenic acid is necessary for vitamin absorption and tissue repair. [36]
48. Arachidic: Arachidic acid is used for energy, to make cell membranes, and to produce hormones. [36]
49. Eicosenoic: Eicosenoic acid is essential for maintaining the health of cell membranes, and it has anti-inflammatory properties. [37]
50. Behenic: Behenic acid produces energy and maintains cell membranes. [36]
51. Lignoceric: Lignoceric acid helps absorb fat-soluble vitamins, and it has been shown to have anti-inflammatory properties. [38]
Sterols
52. Cholesterol: Cholesterol is involved in the production of hormones, the maintenance of cell membranes, and the absorption of fat-soluble vitamins. [39]
53. Brassicasterol: Brassicasterol is involved in producing hormones and has anti-inflammatory properties. [39]
54. 24-Methylenecholesterol: 24-Methylenecholesterol is a cholesterol-like compound that has anti-inflammatory properties. [39]
55. Campesterol: Campesterol is a plant steroid with anti-inflammatory and cholesterol-lowering effects. [39]
56. Stigmasterol: Stigmasterol is another cholesterol-like compound that has anti-inflammatory properties. [39]
57. Ergostadienol: Ergostadienol is a sterol that has anti-inflammatory and antioxidant properties. [39]
58. Clerosterol: Clerosterol is a sterol that has anti-inflammatory and antioxidant properties. [39]
59. Stigmastanol: Stigmastanol is a plant sterol with anti-inflammatory and cholesterol-lowering effects. [39]
60. β-Sitosterol: β-Sitosterol is a plant sterol with anti-inflammatory, cholesterol-lowering, and immune-boosting effects. [39]
61. Venasterol: Venasterol is another plant-based sterol with anti-inflammatory and cholesterol-lowering effects. [39]
62. Pentenasterol: Pentenasterol is also a plant-based sterol with anti-inflammatory and cholesterol-lowering effects. [39]
63. 2-Hexenal: 2-Hexenal is a naturally occurring chemical with anti-inflammatory and antioxidant properties. [39]
64. Heptenal: Heptenal is an organic chemical with anti-inflammatory and antioxidant activity. [39]
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Alcohols
65. 2-Pentanol: 2-Pentanol is a type of alcohol that has antifungal and antibacterial properties. [40]
66. 3,3-Dimethyl-cyclohexanol: Cyclohexanol is a phenol compound found in many vegetables. [41]
67. Benzyl Alcohol: Another naturally-occurring alcohol, benzyl alcohol, is present in many fruits and vegetables. [42]
Ketones
68. Methyl Heptenone: Methyl heptenone is an organic compound found in many vegetables. [43]
69. 2-Hexen-4-Olide: 2-Hexen-4-olide is a plant ketone with antifungal and antibacterial properties. [43]
70. 2-Acetyl Pyrrole: 2-Acetyl Pyrrole is an organic compound found in many green leafy vegetables. [43]
71. Dihydroactinidolide: Dihydroactinidolide is a ketone found in many vegetable extracts. [44]
Terpenoids
72. Alpha-himachalene: Alpha-himachalene is a type of terpenoid that has anti-inflammatory and antioxidant effects. [45]
73. (E)-Geranyl Acetone: Similar to most terpenes, (E)-Geranyl acetone possesses anti-inflammatory properties. [45]
74. Beta-ionone: Beta-ionone is a terpenoid found in many vegetables that has antioxidant and antimicrobial properties. [46]
Acids
75. Acetic Acid: Acetic acid aid digestion and has antimicrobial and antioxidant properties. [47]
76. Pentanoic Acid: Pentanoic or valeric acid is known for its anti-inflammatory properties, which can help reduce the risk of chronic diseases. [48]
77. Hexanoic Acid: Hexanoic, or caproic, acid has antimicrobial and antifungal properties. [49]
78. Octadecanoic Acid (Stearic Acid): Octadecanoic acid, also known as stearic acid, is a type of saturated fat with anti-inflammatory effects. [50]
79. Hexadecanoic Acid (Palmitic Acid): This is another kind of saturated fat with anti-inflammatory benefits. [51]
80. Erythrobic Acid: Erythrobic acid is an antioxidant that helps protect cells from damage. [52]
81. Citric Acid: Citric acid is an organic compound with antimicrobial and antioxidant properties. [53]
Others
82. Mechlorophyll: Mechlorophyll is a green pigment in many plants with antioxidant and anti-inflammatory effects. [54]
83. Medihydrozeatin: Medihydrozeatin is a moringa-based compound with antioxidant and anti-inflammatory effects. [55]
84. Zeatin: Zeatin is a plant compound with antioxidant and anti-inflammatory properties. [55]
85. Carbohydrates: Carbohydrates are essential for energy production and cell function. [56]
86. Fibers: Dietary fibers are essential for digestion and gut health. [57]
Alkaloids
87. Moringine: Moringine is an alkaloid found in moringa with antioxidant and anti-inflammatory effects. [58]
88. Strophantidin: Strophantidin is another alkaloid found in moringa with similar effects. [58]
89. 4(α-L-rhamnosyloxy)-Benzyl Isothiocyanate: This compound has evident antioxidant and anti-inflammatory effects. [59]
90. Benzyl Isothiocyanate: A derivative of the former compound with the relative effects. [59]
91. Catechin: Catechin is a type of flavonoid that rids the body of free radicals. [60]
92. Epicatechin: This is another type of flavonoid with potent antioxidant effects. [60] Read more about the alkaloid also used for bodybuilding supplements.
Final Thoughts
Moringa is undeniably one of the best superfoods out there. With myriad nutritional benefits and flexibility in culinary applications, this vegetable should be a staple in every household.
The 92 nutrients and antioxidants present in moringa are just a small part of what makes this superfood a great addition to your daily diet. If you are looking for a natural way to improve your health, start munching on moringa now.
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References
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