The Vegetable Known as the “Poor Man’s Beef”: Richer in Vitamin C Than Oranges and Lemons—When Used Properly, It’s as Beneficial as a Supplement, and It’s Widely Available

This vegetable helps lower blood sugar, reduce blood lipids, and is beneficial for the heart and liver.

Moringa (Moringa oleifera) is widely recognized as a well-known medicinal plant thanks to its many health benefits. Its leaves, roots, and seeds are all beneficial and are commonly used as ingredients in traditional herbal remedies. American physician Dr. Laura Purdy states: “Moringa is a food source rich in vitamins, minerals, and healthy antioxidants.”

In Vietnam, moringa originally grew wild before being cultivated and becoming popular in the Vietnamese diet. The leaves, also known as moringa greens, are commonly used in soups, stir-fried dishes, or brewed as tea. Rich in iron, vitamins, and plant-based protein, moringa leaves are often referred to as the “poor man’s beef.”

Below are notable, scientifically proven health benefits of moringa:

Lowers Blood Sugar

High blood sugar can lead to diabetes and serious health complications. Numerous studies have shown that moringa leaves can help reduce blood glucose levels thanks to chlorogenic acid and isothiocyanates. The zinc content in the leaves also helps regulate blood sugar and prevent diabetes.

A small study published in the International Journal of Food Sciences and Nutrition found that people with diabetes who consumed 50 g of moringa leaves with a meal experienced a 21% reduction in blood sugar levels.

Anti-Aging and Skin Benefits

Moringa leaves contain enzymes believed to help prevent skin aging. Connie Pretula, a nutrition expert in Canada, explains: “Moringa leaves are high in plant polyphenols, which means they are rich in antioxidants and have anti-inflammatory benefits. They also contain large amounts of vitamins A and C, both of which are beneficial for the skin. Studies show they may help slow aging by reducing oxidative stress in the body.”

According to a 2021 study published in the U.S. National Library of Medicine, moringa leaves provide more vitamin C than oranges (120 mg per 100 g of fresh leaves compared to 53.2 mg per 100 g of oranges) and more vitamin A than carrots. They also contain vitamins E, K, and B-complex vitamins such as B6 and B2.

Protects the Liver

Moringa is a rich source of polyphenol antioxidants. These compounds have been shown to stimulate the repair of damaged tissues, improve liver function, and protect liver health.

Reduces Cholesterol

High blood cholesterol increases the risk of cardiovascular disease. Many studies published in the U.S. National Library of Medicine indicate that moringa leaves can help lower cholesterol levels, prevent atherosclerosis, and support overall heart health.

Stabilizes Blood Pressure

High blood pressure is a major cause of stroke and other serious heart diseases. A 2020 study found that participants who consumed moringa experienced reductions in both systolic and diastolic blood pressure within two hours after intake.

Supports Digestive Health

Moringa leaves help prevent digestive disorders. People suffering from constipation, bloating, indigestion, gastritis, or ulcerative colitis are encouraged to include moringa leaves in their diet. Thanks to their antibacterial and antibiotic properties, moringa leaf tea serves as a natural remedy for digestive issues. In addition, the high vitamin B content helps improve digestion.

Beyond these benefits, moringa also strengthens the immune system, improves bone health, and supports gut health. Consumption should not exceed 70 g per day to avoid excessive iron intake. Although highly nutritious, moringa should not be used by pregnant women, as it may stimulate uterine contractions and increase the risk of miscarriage.