What is grown high up in the Andes Mountains of Peru, is related to the radish and has a host of purported health benefits?
Maca root.
Have you tried it? I used to take it religiously but have slacked off for the past couple of years. I plan to start enjoying the flavor and benefits again here real soon. There is something about the smell of it that I just love. I’ve never found the scent that comparable to anything in particular but some people compare it to butterscotch or caramel.
Maca has been cultivated as a vegetable crop for at least the last 2,000 years in the harsh climate of the Peruvian mountains. The indigenous folks there have eaten maca root as a food staple for as long. It’s rich in fiber and nutrients as it boasts vitamins B, C and E, copper, calcium, iron and a large number of essential amino acids.
Powder is the most commonly found form of the food although you can also find it in capsules and as an extract. It’s best to use the gelatinized powdered maca since it’s easier to digest. There are actually three types of maca – yellow, red (aka purple) and black – that each offer different benefits. The yellow is what you’ll find in most stores. Black is thought to have more benefits for men while red may be more beneficial to women. The yellow is for men and women.
A report from the Royal Society of Chemistry says, “Recent work shows that natural compounds are capable to improving cognitive function in stroke patients.”
Other widely touted benefits are reducing oxidative stress and inflammation as well as improving energy, performance, mood, libido and hormone balance.
The extract has even been shown to reduce UV radiation from the sun when it’s applied to the skin, and that it, especially the black maca, can improve learning. Red maca has promise to help diabetics with their blood glucose levels and other disease related issues.
A study testing physical performance was conducted on a soccer team. The report found, “The physical performance of the athletes increase by 10.3% on average, and the maximum value for the increase in oxygen consumption was 33.6%. Based on the results, it is believed that maca provides a physical improvement not only in athletes but everyone.”
Overall, there aren’t many studies on the supplement and much of those were performed on animals. However, given the studies that have been done and a lot of anecdotal evidence, it’s a super root to keep an eye on to see if it can help you.
Maca is easy to incorporate into your diet. Mix the powder into smoothies, yogurt, cottage cheese, oatmeal, or experiment with whatever sounds good to you. There are plenty of yummy latte recipes online, too, that incorporate maca with mushrooms and/or cacao. Here is a simple recipe to try:
Blend about 2 1/2 cups of dairy or non-dairy milk with 4 tablespoons cacao powder, 1 tablespoon maca powder, 2 to 4 pitted dates depending on your sweet tooth, a pinch of salt and, of course, cinnamon to taste. Once it’s all blended up and smooth, pour into a small saucepan to heat. Don’t bring it to a boil, just get it hot enough to drink.
Lauren Bearden is assistant editor at The News Observer. She can be reached at 706-632-2019 or by email at lauren@thenewsobserver.com.