Exercise is vital for life, but injuries often set us back for a couple of days or longer.

Supplements for Injury Prevention

While the occasional pulled muscle or inflamed tendon is virtually unavoidable, certain key nutrients can play a role in injury prevention.

• B vitamins

  The Bs are necessary for energy production, a crucial factor for effective exercise.

  Low levels of vitamin B12, for example, may result in diminished energy and exercise tolerance, together with fatigue and shortness of breath, according to a recent study.

• Omega 3s

  Research has shown that these essential fatty acids can enhance athletic performance while helping to stave off injuries.

  They reduce inflammation and ease postworkout muscle soreness.

• Vitamin D

  Low serum levels of vitamin D have been shown to negatively affect muscle strength and endurance and increase the risk of musculoskeletal injuries like stress fractures.

• BCAAs

  Found in supplement form or food (meat, fish, seafood, milk, eggs), branched-chain amino acids (including valine, leucine, and isoleucine) offer two key benefits for athletes as post-training support.

  First, they stop the breakdown of muscle after a workout.

  Second, they initiate the recovery process, helping to repair muscle.

• Glutathione

  This antioxidant has been proven to reduce symptoms of stress and discomfort in muscles and joints.

  It provides a boost in athletic performance and recovery.

• Calcium

  Adequate calcium intakes guards against fracture risk.

  There is no need to exceed recommended calcium amounts, which are 1,000 milligrams (mg) per day (through a combination of dietary and supplement sources) if you are 50 or younger. For women 51 or older, 1,200 mg is the recommended amount.

  Because the body can absorb only a certain amount of calcium at a time, it's best to break the dosages into roughly 500 mg at a time.

Do you remember the moment you learned you were pregnant?

After the period of awe passes, pregnancy is the perfect time to commit to eliminating harmful chemicals from your food, home, and personal care products.

Making your daily routines as healthy as possible during pregnancy will not only make you feel better, it will go a long way toward protecting your growing baby from BPA, mercury, phthalates and more—all of which have been found in the bodies of pregnant women.

Cleaning up your daily routines now is good practice for creating a healthy home environment for your newborn, who will be vulnerable to the harmful substances found in everyday products.

Over the years, Healthy Child has gathered some excellent pregnancy advice from our experts and friends, including the Environmental Working Group (EWG).

Staying Healthy and Natural During Pregnancy

Consider these tips for a greener, healthier pregnancy.

• Avoid Pesticides

  Studies have shown that a pregnant woman’s exposure to pesticides poses risks similar to those associated with smoking.

  • Minimize exposure to pesticide residue on fruits and vegetables by reading up on EWG's Dirty Dozen and Clean 15 before heading to the market.
  • When gardening or dealing with things like insects or mice indoors, opt for organic or natural pesticides.

• Watch Your Intake of Animal Fats

  Harmful substances like PCBs as well as pesticide residue accumulate in fat tissue. This means when you eat seafood, meat, and poultry you’re also ingesting these chemicals.

  To minimize intake, choose seafood known to be low in contaminants and low-fat options (trimming the fat from fish and meat helps). Organic or pastured meat and wild seafood are best bets whenever possible.

• Be Smart About Plastics

  Plastics can be harmful, especially when it comes to developing babies.

  • Vinyl (PVC)

    The worst is PVC, which contains hormone disrupting chemicals called phthalates to make it soft and flexible.

    PVC is used for everything from shower curtain liners to cling wrap.

    Thankfully it’s fairly easy to avoid when pregnant—and beyond.

  • Bisphenol A (BPA)

    Minimizing exposure to plastics containing another hormone disrupter, BPA, is also a good idea.

    • BPA is found in some water bottles—keep an eye out for the number 7 in the recycling arrows on the bottoms of plastic containers.
    • BPA can also be found in cash register receipts and canned foods.

• Ditch the Toxic Cleaners

  Newsflash: scouring your counters, tubs, and floors with toxic chemicals doesn’t make them cleaner. It just covers them with nasty chemical residues.

  Cleaning product formulas are currently government protected as trade secrets so it’s hard to read labels to know what you’re getting.

  Generally speaking, it’s common sense to avoid products with warnings labels like “hazardous” “poison” and “danger.”

  Instead, choose plant-based cleaners from companies that disclose their natural ingredients.

  Try Making Them Yourself

  It’s also easy to make DIY tub scrubs and more. All you need is hydrogen peroxide, baking soda, plant-based dish soap, and some elbow grease.

• Choose Safer Cosmetics

  How many personal care products do you use on your body daily? Don’t know? According to EWG, it’s likely to be 10 products containing as many as 126 unique chemicals!

  Lotions, creams, shampoos, soaps, lip balms, and more can contain chemicals that interfere with baby’s development. Pregnancy is the perfect time to start a new personal care regime with safer products. Read labels to avoid harmful chemicals like phthalates, parabens, and triclosan.

  Look to EWG’s Skin Deep cosmetics database to shop healthy.

• Relax Naturally

  Rubbing lavender cream onto the legs before bedtime significantly reduced anxiety, stress, and depression in pregnant women, according to a 2015 study.

  • The women applied the cream for 10 to 20 minutes each night for eight weeks.
  • Some of the women also included a warm foot bath in their nightly routine.
  • The women were 25 to 28 weeks pregnant at the start of the trial.

  Maternal anxiety, stress, and depression can have negative effects on both the pregnant mother and her child.

Protecting bones from degeneration often seems like the least of our concerns—until they ache. But attention to bone health throughout life will keep your body properly framed, protect organs, and let you move without discomfort as you get older.

Bone Strength and Age

“As we age, we become aware of bone health and the need to take care of our frames. And that’s great,” said Jason Sonners, a chiropractor in Florham Park, NJ. “But most of our bone growth happens before we’re 20 years old. Now, that doesn’t mean it’s too late to take care of your bones, but it’s important to know it really matters early in life.”

Most people reach peak bone mass by 30. That’s why Dr. Sonners and other health experts stress the importance of building bone mass in youth to prepare for the later years of life, when instead of making new bone fast and furiously, our bodies remodel much more slowly. As we age, we lose slightly more bone mass than we gain, opening the door to weak bones and the development of conditions such as osteopenia and osteoporosis.

Maintaining Bone Strength

All people can be better bone stewards by taking two simple steps: eating healthy and exercising as hard as your body allows.

Diets should include vitamins D and K and the minerals calcium and magnesium, while exercise should place some stress on your bones so they won’t atrophy.

• Diet and Nutrition

  The “Milk does a body good” and “Got milk?” advertising campaigns made a lasting impression that the vitamin D and calcium in milk were the best sources to fortify bones. But a 2014 study of more than 100,000 Swedes over approximately two decades found no link between milk consumption and bone fracture risk.

  While the once ironclad ties between milk and bone health might now seem fragile because of concerns about fat intake, few people dispute the importance of vitamin D and calcium.

  • Calcium

    Our bodies contain more calcium than any other mineral, storing most of it in bones and teeth to keep them strong.

    “Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates,” said Steven Hausman, PhD, a researcher from Bethesda, MD, who specializes in immunogenetics and transplantation biology. “Many people in the United States consume much less than the recommended amount of calcium in their diets.”

    Sources of Calcium

    Good sources of calcium include:

    • low-fat dairy (e.g. yogurt)
    • figs
    • canned salmon
    • sardines
    • shrimp
    • fortified soy milk
    • fortified tofu
    • almonds
    • leafy greens
      • broccoli
      • Brussels sprouts
      • bok choy
      • mustard
      • turnip greens
      • kale
    • white canned beans
      • navy
      • cannellini
      • great northern
      • lima
    • Fortified foods
      • juices
      • cereals
      • breads
      • plant milks

    Those who have difficulty consuming enough calcium through food might need calcium supplements, best absorbed in amounts of 500 milligrams.

  • Magnesium

    Magnesium, naturally found in veggies, helps the body absorb calcium and stimulates a hormone that draws calcium from the blood and tissues to place it back into bones. There are many types of magnesium available in supplements; magnesium glycinate is highly bioavailable form.

  • Vitamin D

    Naturally occurring vitamin D is found in:

    • salmon
    • tuna
    • mackerel
    • egg yolks

    It can also be supplemented with daily doses of fish oil and sunlight.

  • Vitamin K

    Human intervention studies show that vitamin K increases bone mineral density in people with osteoporosis and can reduce fracture rates. Studies indicate it works in synergy with vitamin D to bolster bone density.

    Good sources of vitamin K include:

    • veggies
    • beans
    • soybeans
    • eggs
    • strawberries
    • meat

    Vitamin K can interfere with certain meds, such as Coumadin, so as with any supplement you are considering, consult a healthcare practitioner before adding it to your regimen.

• Exercise

  Robert Herbst, an 18-time world and 30-time national powerlifting champion, advocates weight training such as squats and deadlifts to prompt bone growth. Heavy, multi-joint compound movements place stress on long bones and the spine, prompting the body to manufacture more bone, he said.

  “If you want to do it properly and avoid osteoporosis, you have to do weight-bearing stuff,” Herbst said. Not everyone can weight train, but even activities such as lifting groceries can help, he said.

  According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, weight-bearing exercises that force you to work against gravity are best for building bone.

  In addition to weight training, the organization recommends:

  • walking
  • jogging
  • climbing stairs
  • tennis
  • dancing

  Our desk-bound society has more bone-health issues than previous generations that used their bodies for work in the field and factories, Herbst said.

  Times have changed, he said, but that doesn’t mean people can’t give their bones the exercise and food they need to stay strong.

Known as a rejuvenating herb in Ayurvedic medicine, shilajit has been popular for thousands of years in India. Today it’s gaining attention for its many health benefits.

What Is Shilajit?

Shilajit is fossilized plant remains found mostly in rock cracks. Sourced from the Himalayas but also from Russia, Afghanistan, Tibet, and Chile, shilajit forms from microbial matter and the gradual decomposition of plants over hundreds and sometimes thousands of years.

What's in Shilajit?

Brownish-black in color and hard and rock-like or sticky and tar-like, depending on its surrounding temperature and environment, shilajit is comprised mostly of humic substances (compounds formed during long-term decomposition).

• Fulvic Acid

  One of these substances is fulvic acid—a nutraceutical acting as an anti-inflammatory compound and antioxidant along with the humic acids.

• Nitric Oxide

  Shilajit’s thought to work by increasing the body’s levels of nitric oxide, a molecule that regulates inflammation, blood pressure, and blood sugar levels.

• Trace Minerals

  • calcium
  • potassium
  • magnesium

• Other Nutrients

  • sterols
  • terpenoids
  • flavonoids

What is Shilajit Used For?

Traditionally it was used by people in northern India and Nepal.

Sherpas, long known to have impressive longevity and strength, claimed to consume it as part of their diets.

For centuries, shilajit’s been used for:

• digestive disorders
• nervous issues
• anemia
• chronic bronchitis
• jaundice
• male infertility
• overall wellness

Shilajit’s Potential Benefits

• Body

  • Increased energy levels and physical stamina by supporting mitochondria—the cells’ energy powerhouses.
  • Bone health: Shilajit is a source of phosphorus, magnesium, and calcium and may also support collagen production.

• Mind

  • Improved cognitive functioning and reduced inflammation in the brain.
  • Lessened irritability, a calmer mind, and a reduction of anxiety due to shilajit’s anti-depressant properties.

• Aging

  • Slowing of the aging process.
  • Help with cognitive issues, libido, and testosterone levels.

• Heart / Blood

  • Reduced heart disease risk due to shilajit’s antioxidant properties that slow aging, reduce cholesterol, and improve cell health.
  • increased hemoglobin production to help with iron-deficiency anemia.
  • Increased levels of glutathione—an antioxidant beneficial to the heart.

• Gut

  • Reduced growth of the harmful bacteria Helicobacter pylori in the gut.
  • relief from stomach pain, flatulence, and constipation while supporting the health of the colon.

Clinical Studies

While there has not been a lot of research on shilajit to date:

• One study found that those who took it had a decrease in cholesterol and triglyceride levels compared to those who took a placebo.
• Another study reported that shilajit lessened chronic fatigue syndrome symptoms, since it reduced mental and physical stress.

Tips for Buying Shilajit

• What to Look For

  Some believe the benefits of shilajit vary depending on where it’s extracted. The Himalayan variety is considered to be the most authentic and “real” version, but purity is the most important consideration.

  Purified, ready-to-consume products are essential when purchasing shilajit, as some items can be contaminated with heavy metals. Ensure the shilajit is tested for contaminants by an independent lab and is certified safe.

  Shilajit should not be consumed in its unpurified and unprocessed form, as it can be toxic with possible chemical and physical impurities.

• Choosing a Form

  Available in tablets, capsules, powders, or resin, many prefer the powdered version as it can be easily added to smoothies, purified (not tap) water, or other beverages.

  Powdered varieties allow for dosage customization. However, they may have a slightly lower amount of active compounds due to processing.

• Storage

  Shilajit can be stored at room temperature. On hot days, it may melt. Shilajit can also be refrigerated and will soften when returned to room temp.

How to Take Shilajit

• Start Slowly

  When taking shilajit, start slowly with a lower dose. Increase gradually, as needed, to help the body adjust and to reduce possible side effects.

• Eat Before Taking

  Take shilajit with food to prevent an upset stomach.

• Keep Taking It

  To experience its full benefits, take for at least three to six months.

Precautions

Experts believe it’s fine to consume shilajit on a regular basis, but it’s recommended to speak with a medical professional before routine intake to ensure it’s appropriate for your health needs.

Children and pregnant or breastfeeding women should avoid shilajit due to a lack of safety information on it for these individuals.

• Possible Side Effects of Shilajit

  • Side effects of shilajit can include diarrhea, vomiting, skin rash, and upset stomach, particularly when taken in large doses.

  • As shilajit can cause energy bursts, it’s best to take it in the morning or earlier in the day.

• Medical Interactions

  • Shilajit can be taken with vitamins and other herbal supplements, but avoid supplementation within 2 hours of prescription medications as it may enhance their effects.
  • Note that shilajit can interact with certain medicines such as blood thinners and diabetes medications.

Pet parents are increasingly concerned about preventive health care, and nutrition is a major factor.

It’s safe to say that a well-balanced diet comprised of essential nutrients is key.

Pet Food Trends

• Current Buying Habits

  Research shows that consumers are spending more money on their pets’ food than ever before, with the aim to keep them healthy and happy.

  According to recent data, Americans spent more than $103 billion on their pets in 2020. With each consecutive year, US pet industry expenditures have gone up.

• Upcoming Products

  In the next few years, we will likely see more pet food and supplement brands utilizing functional ingredients that offer proven health benefits.

  The inclusion of nutraceutical ingredients such as probiotics, omega-3 fatty acids, and vitamins will become the norm. It’s very likely that these ingredients will rank at the highest quality, comparable to human-grade level.

Omegas for Pet Health

Every pet food formula contains fats, which should be a balanced combination of the essential omega 6s and omega 3s. Omega-3 fatty acids are among the most important nutrients to support long-term health for humans and pets.

Since pets and people cannot produce omega-3 fatty acids in their bodies, we all need to include them in our diets.

There are many omega-3 choices on the market, making it essential to understand the important differences in sources and how they are delivered in the bodies of animals.

Omega-3 fatty acids can be plant-based from sources such as flaxseeds (in the form of ALA) or can come from a marine source like fish or krill (in the form of EPA and DHA).

Krill-Based Omega 3 Supplements

Krill is increasingly popular. The tiny crustaceans called krill make up one of the largest biomasses on our planet.

Krill happens to be an increasingly popular option in the pet nutrition space for many health benefits, including skin and coat; liver, joint, brain, and heart health; and immune system function.

In fact, krill may be more efficient than other omega-3 options and can start to show results for pets at an early age. Its high incorporation and uptake of EPA and DHA into your pet’s cells makes it a great option for pets of all ages.

In addition to its many health benefits, krill is a sustainable ingredient. People consume omega 3s as part of their healthy lifestyle, but at the same time, it’s important to know that these supplements come from sustainable sources.

Pets can now benefit from all the same omega-3 benefits from krill as their human companions.

Avoiding gluten isn’t just about monitoring what you eat. It’s also about making sure there are safe areas where you store, prepare, and eat food.

You don’t need to renovate your kitchen to ensure it’s free of gluten. Here are some helpful steps to make the area a safe zone for all—whether some or all of your family are gluten free.

Steps to a Gluten-Free Kitchen

1. Get Rid of Products

   If you’re going for a completely gluten-free kitchen, start by getting rid of the obvius.

   • Donate Unopened Products

     Donate any unopened gluten-containing foods to a food bank. Or give them away to friends, family, or co-workers.

     Common foods include:

     • flours
     • mixes
     • pastas
     • cereals
     • breads
     • cookies
     • crackers

   • Discard Opened Products

     Discard any gluten products that have already been opened.

     Handle items with care, so flour particles won’t become airborne and potentially swallowed.

   • Beware Cross-Contamination

     Keep in mind that opened gluten-free pantry items like sugar, baking powder, and baking soda may have been contaminated at some point with a measuring cup or spoon.

2. Clean Away Gluten

   This step is crucial for making a space safe for celiacs and gluten-intolerant individuals.

   Even a single lurking bread or cracker crumb contains harmful gluten proteins and can inadvertently end up on someone’s plate.

   To rid the area of gluten:

   1. Clear Out The Kitchen

      Remove all items from the cupboards, pantries, silverware and utensil drawers, and the freezer and fridge.

   2. Wipe Down Surfaces

      Wipe down surfaces with a mild soap solution. Rinse and then dry.

      Pay special attention to spots that are sticky or greasy, as flour and crumbs tend to stick to these areas.

      Don’t forget to clean the tops of kitchen cupboards and light fixtures as well as cupboard and drawer handles.

   3. Do The Kitchen Laundry

      Launder aprons, dish towels, and cloth napkins. Scrub the oven—including the racks and oven drawer.

   Mind Your Sponges

   Sponges can be a problem if they’re used to wipe up areas where there’s gluten.

   To safely mop up spills, assign one color sponge for gluten-containing messes and another for gluten-free zones.

3. Maintain It

   • Keep Items Isolated

     • Purchase a toaster that will be used only for gluten-free foods, since it’s almost impossible to clean an old toaster of all its crumbs. Store and use the gluten-free toaster in a separate area.
     • Use separate butter dishes, flour sifters, pasta colanders, and cutting boards for those eating gluten free.
     • You may also want to consider another set of roasting and baking pans, measuring cups and spoons, utensils, and can openers.
     • Be sure to purchase and label brand-new storage containers for all gluten-free flours.

   • Keep Appliances Clean

     Appliances such as bread makers and food processors can contain hidden gluten. Clean paddles, blades, and crevices very carefully.

     If possible, have a second set of blades or—even better—different machines.

   • Avoid Using Plastic

     Be wary of using old plastic bowls and utensils. They scratch easily, and the scratches can harbor tiny amounts of gluten.

     It’s best to discard or donate these items. Replace with stainless steel or glass bowls that are washed carefully between between uses.

Tips for Kitchens with Gluten

• Storage

  • Label Containers

    If it seems that some family members are (still!) dipping their gluten-containing utensils back into condiment jars, put Post-it notes or a label maker to use.

    Label which condiments are gluten safe and which aren’t.

    Label gluten-free flours and grains, whether they’re stored in the pantry, fridge, or freezer. Mark with the date of purchase and the expiration date.

  • Use Squirt Bottles

    Squeeze-top or squirt bottles of condiments make a good choice for avoiding cross contamination, and they’re some-thing every family member can use safely.

    Just remind everyone not to touch the bottle tips to gluten-containing foods.

  • Separate Items

    If some family members eat gluten, be sure to put their items on a separate, labeled shelf. Better yet, store these foods in a separate cabinet.

    Make sure everyone knows where their own snacks are kept, and make sure they return items to their proper place.

• Gluten-Free Kids

  For a fun family activity, let youngsters choose stickers of their favorite color or animal. Use these to label packaged items that are safe for them.

  When there’s a visitor or babysitter in the house who doesn’t understand the gluten-free diet, the stickers will help them identify snack items that are safe for each child.

• For Pet Owners

  Most pet food (including fish food) contains wheat, and if it’s stored and portioned out in the kitchen, particles can end up on counters.

  Keep it safe by storing it in a separate area away from where meals are prepared and enjoyed.

Keeping hormones in balance can be a tricky business for women throughout the lifespan.

Starting at puberty and continuing until about age 40, many women experience symptoms related to excessive estrogen—namely PMS.

Hormone changes around pregnancy can also create challenges.

Then, from age 50 onward, too little estrogen can lead to discomforts associated with menopause.

Fortunately, a few key supplements can help women reach that elusive sweet spot of hormonal balance—no matter which decade they’re in.

Whether hormone changes take place during the reproductive years or as those years come to an end, there are many natural tools to bring hormones back into balance.

The PMS Rollercoaster

“Estrogen, although it is ‘friend,’ can also be ‘foe,’ in that too much at the wrong time can cause hormonal havoc,” explains Laurie Steelsmith, ND, LAc, author of Growing Younger Every Day: The Three Essential Steps for Creating Youthful Hormone Balance at Any Age (Daily Wellness Company, 2017).

In women from teens through menopause, estrogen dominance contributes to the PMS symptoms of irritability, weepiness, moodiness, bloating, breast tenderness, and fatigue.

Lowering estrogen and enhancing production of another hormone, progesterone, can reduce these symptoms.

Tips for Lowering Estrogen Levels

• Exercise

  To lower estrogen, Dr. Steelsmith recommends exercise. “Work out, sweat, and move every day to help your liver do its job of detoxifying your body, including estrogen,” she explains.

• Nutrition

  In addition, choose foods that help the liver break down estrogen; these would be cruciferous vegetables such as broccoli, cabbage, cauliflower, and Brussels sprouts.

  These veggies contain compounds like indole-3-carbinol that convert unfriendly forms of estrogen into friendly forms.

• Herbs and Supplements

  “Consider boosting your liver function with beets and dandelion tea (an herb known for its ability to help your liver make bile) and it has the bonus as a slight diuretic that helps with bloating,” says Dr. Steelsmith.

  She’s also a fan of vitamin B6, since it helps the liver break down estrogen, acts as a natural diuretic, and can enhance mood by activating “feel good” brain chemicals such as serotonin.

Chasteberry to Boost Progesterone

For the second half of the estrogen/progesterone equation, Dr. Steelsmith suggests boosting the body’s ability to produce progesterone with chasteberry.

This herb can alleviate PMS symptoms and restore progesterone balance.

New Moms’ Ups & Downs

New mothers are at the mercy of a hormone carnival ride after delivery, and it can take several months for the ride to stop.

This hormone imbalance can manifest as mood swings and headaches; you may see it on your skin with conditions like acne.

Suggested Nutrients

• Fiber Intake

  Increasing fiber intake helps restore hormonal balance because fiber enhances estrogen excretion.

  Most women don’t even get half of the 25 grams of fiber they should eat every day.

  Increase your fiber intake over a couple of weeks since a sudden surge in fiber intake could leave you bloated and gassy.

• Liver Health

  Keeping your liver in tiptop shape—since your liver is where hormones are processed—can get you off the hormone rollercoaster more quickly.

  Milk thistle is the go-to herb for a well-running liver. It contains a compound called silymarin that is considered responsible for the herb’s detoxifying power.

Menopause: Another Wild Ride

Menopause does bring an end to those troublesome PMS symptoms. However, new hormone imbalance issues can crop up during the natural process of menopause

• hot flashes
• headaches
• muscle aches
• weight gain
• mood swings
• vaginal dryness
• insomnia
• hair loss

Tips to Reduce Hot Flashes

Hot flashes create a lot of unpleasantness for many women around the time of menopause.

• Maca

  Maca, an herb from Peru, offers hope for hot flash sufferers.

  Maca’s long history of traditional use in the Andes region has linked this herb to female hormone balance for centuries.

• Pycnogenol

  Pycnogenol, an antioxidant-rich extract from the bark of French maritime pine trees, may also help with peri- menopausal symptoms.

  A study of 170 women taking 30 milligrams (mg) twice a day found that after three months of use, the women taking this supplement—compared to those taking placebos—experienced significantly fewer hot flashes and better sleep.

  In other research on postmenopausal women receiving 100 mg of Pycnogenol daily, the women reported reduced hot flashes, improved sleep, reduced irritability, and less vaginal dryness.

• Omega-3 / DHA

  Perimenopausal women who get plenty of the omega-3 fatty acid DHA appear to be at a lower risk of hot flashes, or if they do get them they aren’t as severe.

  These benefits are seen with omega 3s when the supplement is used for four months or longer.

Moringa likely won’t show up on anyone’s top 10 list of beautiful trees. It’s nicknamed “the drumstick tree” because of its long, skinny seed pods. What it lacks in good looks, though, moringa makes up for in nutritional power.

“If there were a top 10 list of plants that are going to help feed the world over the next hundred years, I would say moringa should be on that list,” says Carrie Waterman, PhD, a researcher in the department of nutrition at UC Davis’s Institute for Global Nutrition. “Moringa can help us address food security,” she says.

Nutrient Profile of Moringa

It makes sense that researchers are looking at moringa as a nutritious food source that could help ease world hunger. While there’s still some controversy about the roots, every other part of moringa, called the “miracle tree,” can be eaten, and the leaves are full of protein (close to 30 percent by weight). Its flowers also can be used in tea form.

Vitamins A and C, along with minerals calcium, iron, magnesium, potassium, and zinc, are plentiful in moringa leaves as are good fats known as PUFAs (polyunsaturated fatty acids), including linoleic, linolenic, and oleic acid. Its seed oil contains about 76 percent PUFA, which recommends it as an alternative to olive oil.

Health Benefits

Frequently used in powder form, moringa can be used in smoothies, curries, soups, or in baking. “Among the many potential benefits of moringa,” says chef and nutritionist Jackie Newgent, RDN, CDN, “two standouts to me are its potential to help in managing blood glucose and blood cholesterol levels.”

Moringa’s nutritional profile also suggests it may help with bone health. Because its use is largely traditional, more studies are needed to confirm the efficacy of its use for various health conditions, many of which have not been subjected to human clinical trials.

The antioxidant profile of moringa, which includes beta carotene, vitamins A and C, and quercetin, makes it a natural for neutralizing free radicals in the body. One study found it increased postmenopausal women’s antioxidant levels.

In addition to its antioxidant effects, moringa shows antibacterial, antifungal, and anti-inflammatory properties. Moringa seed powder, used in a small study of patients with asthma, showed an improvement in only three weeks.

Dosage and Cautions

In supplement form, generally leaf or seed powder or extract, a frequent dosage for adults is 6 to 10 grams per day, according to WebMD.com. Newgent says that those who took 8 grams per day for 40 days showed no adverse effects. However, moringa may cause an upset stomach or diarrhea.

As with any supplement, always consult your healthcare practitioner before taking it. Moringa may increase the effects of certain medications used to treat high blood pressure, diabetes, and thyroid disease.