Moringa leaves are packed with essential vitamins and minerals. For example, a single cup (21g) of chopped fresh leaves provides:

• Calories: 13
• Protein: 2g
• Vitamin B6: 19% of the Recommended Daily Allowance (RDA)
• Vitamin C: 12% of the RDA
• Iron: 11% of the RDA
• Riboflavin (B2): 11% of the RDA
• Vitamin A (from beta-carotene): 9% of the RDA
• Magnesium: 8% of the RDA

In many Western countries, dried Moringa leaves are available as dietary supplements in capsule or powder form.

While the pods contain fewer nutrients than the leaves, they are especially high in vitamin C. One cup (100g) of fresh pods offers 157% of the daily vitamin C requirement.

In regions where diets may be deficient in protein, vitamins, and minerals, Moringa oleifera serves as a valuable nutritional resource.

However, Moringa leaves can also contain compounds like oxalates and phytates, which may reduce the absorption of minerals and protein.

Also, Moringa supplements in capsule form typically contain small amounts of nutrients compared to a diet rich in whole foods.

Moringa leaves contain several antioxidant plant compounds, including flavonoids, carotenoids, phenolics, and vitamin C (ascorbic acid).

Some research suggests these antioxidants may be especially useful in reducing oxidative stress from UV radiation, which can contribute to skin cancer.

Certain flavonoids like quercetin and myricetin may help regulate blood pressure, and oleic acid may also assist in lowering it.

A 2020 review of seven human trials and 23 animal studies found that Moringa oleifera may help lower blood sugar levels, particularly when powdered leaf supplements were used in human trials.

These benefits may be linked to plant compounds such as quercetin, kaempferol, glucomoringin, isothiocyanate, and chlorogenic acid.

However, because much of the research has been done on animals, more human studies are necessary to confirm Moringa’s role in managing diabetes.

Inflammation is a natural response to injury or infection, but chronic inflammation may lead to diseases like cancer and heart disease.

Fruits, vegetables, herbs, and spices often contain compounds that fight inflammation — and the extent of this benefit depends on the type and concentration of those compounds.

Moringa oleifera includes several substances believed to be anti-inflammatory, such as:

• Phenols
• Alkaloids
• Flavonoids
• Carotenoids
• β-sitosterol
• Vanillin
• Moringin

According to a 2019 study, Moringa leaves had more anti-inflammatory and antioxidant compounds than the seeds or pods.

Still, most research so far has been limited to lab and animal testing, and further studies in humans are needed.

Studies suggest that Moringa oleifera may help reduce blood lipids, including total cholesterol and triglycerides.

In some cases, Moringa has been found to raise HDL (good) cholesterol while decreasing LDL (bad) cholesterol.

Even so, more clinical trials in humans are required to fully understand its potential cholesterol-lowering effects.

Chronic exposure to arsenic can lead to serious conditions like cancer, heart disease, and skin problems.

Animal studies involving fish and mice suggest that Moringa oleifera leaves may help counteract the toxic effects of arsenic.

While these findings are promising, there’s currently not enough evidence to know if the same applies to humans.

https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera#arsenic-toxicity