Visually, it resembles a radish or turnip and is incredibly adaptable, given the extreme conditions in which it thrives. Today, we can certainly say that maca is the highest-altitude food crop in the world. It is cultivated at altitudes up to 4300 m in northern Peru and Bolivia, mainly around Lake Titicaca.Numerous studies show that it contributes to sexual health, balances hormonal levels, maintains energy and libido, reduces stress, and generally — contributes in several ways to overall well-being. We present a deeper look at this wonderful and unusual plant.
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Maca from the perspective of modern science
The scientific name of this versatile adaptogenic plant is Lepidium meyenii. Maca is actually a root vegetable from the Brassicaceae family, which includes well-known cruciferous vegetables, radishes, horseradish, broccoli, kale, and others. It shares many of the beneficial ingredients of other members of its genus. Its roots are similar to a large radish (2.5 to 7.5 cm in diameter), colored black or red. It is often also called Peruvian ginseng, although it is completely different from Asian and American ginseng. The taste of maca is unusual, spicy, and pungent, yet sweet. The leaves are also edible. It imparts an earthy flavor to dishes. Locals consume it raw, in juice, or cooked – baked and boiled.
In the 1980s, maca was threatened with extinction as a cultivated plant. However, thanks to a series of studies, today it has a reputation as a superfood. Its demand is growing to the extent that its future seems secure.Studies on the health of the indigenous population of Peru consuming maca indicate that they have:
- a lower incidence of fractures;
- fewer symptoms of chronic mountain sickness;
- a lower body mass index and blood pressure;
- improved liver and kidney function;
- a better lipid and sugar profile.
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What does maca contain and why is it considered a superfood? Fresh maca contains approximately 80% water, 12% carbohydrates, 2% protein, 1.7% fiber, and 0.4% fat. For dry maca, the content is 59% carbohydrates, 10.2% protein, 8.5% fiber, and 2.2% lipids.The roots provide key macro and micronutrients and unique plant compounds beneficial for supporting vitality and health. They contain high-quality protein - essential amino acids and many phytonutrients, significant amounts of iron and iodine, vitamin C, copper, zinc, and calcium.
Along with ashwagandha, reishi mushroom, and holy basil, maca belongs to adaptogenic plants that help the body cope with stress.
Read more about what ashwagandha is and how it helps eliminate stress and boost immunity.
Its various bioactivities include:
-improved reproductive health;
-revitalization;
-antioxidant, neuroprotective, and antimicrobial activity;
-anticancer properties;
-improvement of digestive system function;
-improvement of skin health, and others.
For the health benefit of modern people, maca is most often available in powder form, which can be added to drinks, cereals, baked goods, and other foods.
Health benefits of the Peruvian maca plant. Some of them have been known to the Incas for centuries and passed on to other peoples, while others are just being discovered by various studies.
1. Aphrodisiac
One of the most well-known properties of maca, established by numerous studies, is its libido-enhancing effect. Maca has aphrodisiac properties without altering hormonal levels. Furthermore, the plant can improve male fertility. Studies indicate that maca consumption is associated with an increase in seminal volume, sperm count, and sperm motility. According to some scientists, these effects are due to the content of compounds that are also relevant to female fertility.
Other studies indicate that maca can prevent prostate hyperplasia and reduce erectile dysfunction.
The benefits of maca in this direction are far from being only for men. Ladies can also benefit from the root's potential advantages for supporting reproductive function, maintaining arousal and sexual energy, as well as supporting fertility.
2. Balancing hormonal levels and reducing menopausal symptoms
Hormones play a role in many bodily processes, including metabolism, cognitive function, mood, and hunger and thirst regulation. Maca root is believed to support normal hormone production and the maintenance of balanced hormonal levels.
During perimenopause - the stage before a woman reaches menopause - there are fluctuations in estrogen levels, causing various unpleasant symptoms. According to some studies, maca can help in gently overcoming these moments. A follow-up of 14 postmenopausal women found that maca can reduce feelings of anxiety and depression. Also, another study indicated that maca can reduce symptoms of depression after menopause. Furthermore, research suggests that it has the potential to increase libido, including in menopausal women.
However, a number of scientists indicate that it is advisable for people with thyroid problems, as well as those undergoing hormonal treatment, to avoid maca consumption. Consult your doctor before use and if in doubt.
3. Helps the body manage stress
Maca contains flavonoids, which are believed to improve mood and reduce anxiety. Additionally, as an adaptogenic plant, it can help the body cope with stress. In recent years, adaptogens, long popular and respected in Ayurvedic and Chinese medicine, are experiencing a renaissance worldwide. Capable of activating the body's defenses against stress through cortisol control, they are truly helpful assistants in the fight against one of humanity's most widespread problems – anxiety.
Additionally, research indicates that maca can increase dopamine, which in turn leads to a reduced feeling of depression. In reality, one is connected to the other in adaptogens – when people are more stress-resilient and cope better with it, they are also more composed and happy.
4. Increasing energy and endurance
Maca is a way to get energy without consuming any caffeine. It provides tone without the drawbacks of caffeine's nervous breakdown. You feel more vital and can easily accomplish the things you undertake during the day. Furthermore, according to some studies, maca improves energy in athletes.
5. Fighting free radicals
The beneficial Peruvian plant also promotes the action of natural antioxidants in the body. These, in turn, fight free radicals, which can damage body cells and thus lead to various diseases.