You may have already noticed that I like to sneak in maca powder in several of my recipes. It is an optional addition in my favorite granola recipe, and I always blend a teaspoon onto my smoothie bowls. But, what is maca anyway? And why add it into your diet?
What is maca?
Maca is a native plant of Peru that has been used for centuries for its nutritional and medicinal properties. Although many may consider maca as a medicinal herb, it is actually a cruciferous vegetable (just like broccoli, cabbage and Brussels sprouts). The maca plant mainly grows in the very harsh climate and very high altitudes of the Andes mountains, and it is the root of the plant that is generally used. The root is usually dried and used in its powder form, although it is also offered in capsules and as a liquid.
Why use maca?
Although maca originates in Peru, it is now widely available here in America, and is gaining popularity for its many health benefits. So, let’s take a look at why this root is entitled to bragging rights:
It’s Nutritious
Maca root powder is surprisingly nutritious and contains a pretty notable amount of several vitamins and minerals, including vitamin C, vitamin B6, copper, iron, manganese, and potassium. Just one gram of maca offers 4 grams of fiber, helping us reach the minimum daily requirement of 25 grams for females and 38 grams for males. Furthermore, maca contains many bioactive plant compounds as well, which all play different beneficial roles throughout the body, such as fighting disease and reducing inflammation.
It is an Adaptogen
An adapto-what? Maca is known as an adaptogen, which is simply a name given to certain herbs and plants that help the body naturally adapt to everyday mental and physical stressors, such as a hectic schedule, everyday anxiety, or illness. This is believed to be due to Maca’s ability to nourish and replenish the adrenal glands, hence helping fight adrenal fatigue that stress may normally induce.
It Promotes Hormonal Health
The wonderful thing about adaptogens like maca is that by helping our bodies adapt to stress, they consequently benefit many bodily functions and promote health in several ways. One of maca’s most prominent qualities is its ability to balance out the body’s hormones. This is particularly important for the ladies out there, and especially beneficial for peri and post-menopausal females. As the adaptogen it is, maca can actually balance out your hormones to help you adapt to stress and illness. So, in simple terms, whether certain hormones are higher or lower than optimal levels in your body for whatever reason, maca helps bring them back to the happy medium at which they should normally be. Consequently, maca may help reduce symptoms of menopause1, promote fertility in men2 , increase sex drive3, and help regulate one’s menstrual cycle.
It’s a Mood Booster
As an adaptogen, maca, as we said, helps fight stress, and what does that lead to? A better mood, of course! By fighting adrenal fatigue, maca can help us feel better by reducing cortisol levels (aka the stress hormone) and boosting energy. Several studies have actually shown that maca can have anti-anxiety and anti-depressive effects, particularly in postmenopausal women. 4,5 Animal studies have also exhibited maca’s ability to reduce anxiety and depression6, yet it would be beneficial if more human studies were performed to further confirm these findings.
How to use maca
Maca powder has a slightly nutty, malty, and butterschotch-like flavor, making it easy to incorporate into a variety of sweet dishes and drinks, such as smoothies, oatmeal, lattes, and even baked goods. I personally love blending a teaspoon into smoothies or incorporating some into my granola recipes, such as my Nut and Seed Granola and my Spiced Apple Granola.
Most maca powders for sale to the general public come in a gelatinized form rather than raw. Gelatinized maca has simply been broken down to remove starches that are hard for us to digest, leaving a product that is actually even more nutrient-dense and easier to digest than the raw form. As mentioned above, maca may also be consumed as a capsule or liquid. I personally have only tried the powdered form, and so that is what I can confidently recommend as of now.
Is maca a miracle powder that will cure all your hormonal ailments? There’s absolutely no guarantee of that. But, results of several studies have proved potential benefits of maca, so I definitely do not see harm in incorporating a teaspoon here or there into your daily meals and snacks. I have experienced no negative side effects myself, but I do recommend always using herbs and medicinal supplements using your own judgement, according to your own health status and goals. Additionally, always consult with your doctor if you are unsure if certain foods, herbs, or supplements are right for you.