Introduction

In recent years, people have become increasingly aware of inflammation in the body, a prevalent yet common issue which has been linked to chronic diseases. Among the many natural remedies which have become famous for their anti-inflammatory and therapeutic properties, moringa stands out as one of the most beneficial. Moringa, a plant which originates from the Moringa oleifera tree, also known as the “drumstick tree” or “miracle tree”, has well-documented and well-known anti-inflammatory properties which make it ideal for anybody looking for a natural remedy for inflammation.¹ 

Inflammation

Inflammation is a natural bodily response and defence mechanism which is triggered by harmful stimuli, as the body acts to protect itself from injury and harm.² There are 2 types which occur: acute and chronic. 

Acute inflammation

Acute inflammation is a short-term response, and is necessary to help neutralise temporary threats and start the healing process.³ It is also essential for restoring tissue function and minimising future injuries. 

Acute inflammation is characterised by redness, swelling, heat and pain, which occurs due to local cell responses, such as changes in permeability of blood vessels and an increase in blood flow. In the short-term, it can have a negative effect on an individual’s health by reducing their ability to perform tasks such as a workout. Acute inflammation typically resolves by itself.⁴ 

Chronic inflammation

On the other hand, chronic inflammation is much more serious, as it can cause many detrimental effects which are directly linked and contribute to the development and progression of chronic diseases. Chronic inflammation develops when acute inflammation continues after the threat has been effectively neutralised.⁵ 

Unlike acute inflammation, there are many reasons for chronic inflammation. It may occur because the threat has not been removed from the body, leading to repeated stimulation of the inflammatory response. 

In autoimmune diseases, chronic inflammation may occur when the immune system overreacts to the body’s healthy cells and tissues, leading to recurrent episodes of acute inflammation.⁶ 

Risk factors for chronic inflammation

Chronic inflammation may be facilitated by lifestyle, environmental, and genetic factors. Chronic inflammation can be facilitated by unhealthy lifestyle choices such as: 

• Smoking 
• Alcohol overconsumption
• A diet with many highly processed foods 
• A lack of exercise / sedentary lifestyle

The environment in which one lives can contribute to the likelihood of chronic inflammation, such as through exposure to tobacco smoke (second-hand smoking) or air pollution. 

Some individuals may also be more susceptible to inflammatory disorders due to genetic variations in genes linked to various immune and metabolic processes.⁷ Unfortunately, chronic inflammation is much more difficult to spot in its early stages, as symptoms are less obvious than that of acute inflammation. 

Signs which are associated with chronic inflammation include fatigue, depression, muscle and joint pain, all of which are often only noticed when the chronic inflammation has been developed in the long term.⁵

Chronic inflammation has been linked to many chronic (or noncommunicable) diseases, which are the most significant cause of death in the world and cause 74% of deaths globally.⁸ In particular, some of the most common chronic inflammation-mediated diseases include:⁹ 

• Cardiovascular diseases 
• Diabetes 
• Metabolic disorders 
• Arthritis and other joint diseases

Even though non-communicable diseases are often associated with elderly people, over 40% of deaths due to non-communicable diseases occur before the age of 70.⁷ 

Nutritional profile of moringa

Moringa contains a range of minerals and vitamins, which have contributed to its popularity in many cultures and its continued usage over centuries.¹⁰ It provides a variety of health benefits, ranging from antioxidant and detoxification properties to regulation of blood sugar and metabolism boosting properties. However, its anti-inflammatory properties are one of the main reasons why moringa should be included in a diet.

Anti-inflammatory properties of moringa

The anti-inflammatory properties of moringa are due to its vitamins, which work to reduce inflammatory markers in the body and inhibit inflammatory pathways and the enzymes involved in them. 

It contains many active compounds with potent anti-inflammatory properties, such as quercetin, which has been shown to be effective in improving the levels of antioxidant enzymes in the body, which in turn reduces oxidative stress and inflammation.¹¹ 

Quercetin and kaempferol, another bioactive compound found in moringa, are also thought to work by inhibiting pro-inflammatory enzymes.¹² 

In addition to its direct anti-inflammatory properties, moringa’s ability to aid in detoxification due to its cleansing properties can indirectly reduce inflammation.¹³ Moringa has been shown to be capable of preventing liver damage by counteracting free radicals and maintaining tissue homeostasis. 

Long-term and high levels of stress can cause an increase in the levels of free radicals, which are harmful molecules which can cause oxidative stress and damage cells, two factors which lead to inflammation. Furthermore, moringa acts to support the liver by restoring liver enzymes. 

This is key for detoxification and for the reduction of inflammation, as the liver plays a crucial role in detoxification and the removal of harmful substances from the body.¹⁴

Incorporating moringa into your diet

Moringa is a versatile plant which can easily be incorporated into a healthy yet delicious diet, as it has a mild but slightly bitter taste which blends in well with a variety of dishes. In developed countries, especially in urban areas, it is usually found in the form of a powder or capsules, although it can be found in its natural form as well. 

The leaves and seeds of the Moringa oleifera plant can be eaten fresh, cooked or dried, depending on your preference, and the oil it produces can be used as cooking oil.¹⁵ 

When choosing what form of moringa to incorporate into your diet, it is also important to consider the part of the moringa plant. The leaves may actually be the most beneficial part, as many anti-inflammatory and antioxidant compounds are found there. 

If you are particularly focused on moringa’s anti-inflammatory effects, a useful compound to keep in mind is Gamma-aminobutyric acid (GABA). GABA is one of the main bioactive components used to treat inflammation, and is found in Moringa oleifera leaves.¹⁶ 

The easiest way to incorporate moringa to your diet is by adding it to liquids and drinks. A teaspoon of moringa powder can be added when making a smoothie, along with other fruits and vegetables you enjoy. Its mild taste blends well with many fresh fruits, allowing you to continue enjoying the natural taste of fruits whilst boosting your health simply by adding moringa. 

Moringa tea can also be an excellent, caffeine-free alternative to your usual cup of coffee.¹⁷ It can be made by adding pre-made moringa tea bags to hot water, by steeping dried moringa leaves. Honey, lemon or your choice of sweetener can be added afterwards to enhance the flavour, as well as combat the slight bitterness for those who prefer a sweet drink. For those who have a limited amount of time, an even easier way of adding moringa would be to stir the powder into your drink of choice, thus creating a refreshing beverage.¹⁸

Moreover, moringa can be added to salads to add a boost of nutrition. The mild flavour can complement many ingredients commonly used in salads, in particular fresh fruits and vegetables. To upgrade your bowl of yogurt, a layer of moringa powder or leaves can be added to granola or fruit to create a simple yet deliciously satisfying dish. Pesto can also be made using moringa by blending it with olive oil, Parmesan cheese, basil, garlic and nuts, and then added onto pasta and salads or used as a spread. 

For those who prefer large meals over snacks and smoothies, moringa powder and dried moringa leaves can be added in larger quantities to provide a slightly bitter taste. In particular, it can be easily added to soups, stews and curries. Stir fried or sautéed dishes may be improved by adding moringa leaves, as the heat will soften the leaves while the short cooking time involved will help to preserve the nutrients. Moringa leaves can also be used instead of tortillas and wrapped around vegetables and meats, creating a tasty and unusually green meal, thanks to the vibrant green colour. 

Summary

As awareness of the harms of chronic inflammation and its connection with non-communicable diseases increases, anti-inflammatory substances have become increasingly popular. Although chronic inflammation is caused by a variety of causes and is affected by multiple factors, some of which are beyond our control, the risk of chronic inflammation-mediated diseases can be lowered by reducing inflammation. 

For those specifically focused on reducing inflammation, the numerous bioactive compounds found within moringa have been shown to be effective to combat inflammation and detoxification, as they act by inhibiting inflammatory enzymes which mediate inflammatory pathways. 

Not only is moringa beneficial to one’s health, it is versatile and can be easily incorporated into a diet in a manner that suits everyone. It is important to keep in mind which part of the moringa plant to use, although moringa is usually found in the form of a powder rather than in its natural form in developed countries. 

For those mainly looking to benefit from moringa’s anti-inflammatory properties, the leaves may be the most beneficial part. Moringa can be easily added to a variety of dishes, ranging from smoothies and yoghurt to stir fries and sautéd dishes. In addition to the many health boosting properties it provides, its vibrant green colour adds a colourful touch!