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Maca Root
Maca, Lepidium meyenii, is a herbaceous biennial plant in the Cruciferae family. It’s native to the high Andes in Peru, which is why it is sometimes referred to as Peruvian Ginseng.
Maca is grown for its taproot, which is about the size of a radish. The green plant above the soil is short with thin leaves, white flowers, and fruit that contain two small seeds. Roots can be red, purple, black, blue, green, or cream color, and each have slightly different nutritional properties.
Cream colored is the most common, and considered the standard maca. However, black and red are also very popular. Which color you choose depends on what you want to gain from consuming maca. You can read about the benefits of each at the end of this section.
Maca is grown primarily for its taproot, which is used as a vegetable, a medicinal herb, and an aphrodisiac. It contains a chemical called p-methoxybenzyl isothiocyanate which is reputed to be responsible for its aphrodisiac properties.
Maca contains high amounts of protein, calcium, potassium, iron, copper, manganese, magnesium, selenium, and zinc, plus 19 amino acids. It’s also rich in fatty acids – linolenic, palmitic, and oleic – as well as polysaccharides.
Maca Root Benefits
Maca root is one of the more studied herbs that we Westerners have labeled as a superfood. And for very good reason. It has shown the ability to …
- Balance hormone levels
- Increase energy and stamina
- Enhance immune function
- Elevate mood
- Reduce anxiety and depression
- Increase fertility rates and libido
- Reduce menopausal symptoms
- Improve mental clarity and focus
- Improve circulation
- Reduce effects of chronic fatigue syndrome
Maca is considered an adaptogenic herb, meaning that is possesses the unique ability to normalize the entire biological system. It increases the body’s ability to naturally adapt to environmental factors such as stress and toxins, while increasing our resistance to disease.
A 2011 clinical study concluded that maca has “great potential as an adaptogen.“[99] That same study showed significant improvement in 40km cycling time for the participants after 14 days of supplementation. And it showed that black maca, in particular, improved learning and memory.
Maca has gained much acclaim in the areas of sexual wellbeing. Clinical trials have shown maca’s ability to improve sexual desire in healthy men, improve female libido, and treat mild erectile dysfunction.[100][101][102] Maca’s hormonal, emotional, and physical benefits are difficult to overstate.
And lastly, a 2008 clinical trial involving 14 postmenopausal women who received 3.5 grams of maca powder daily for six weeks, showed a reduction in anxiety, depression, and sexual dysfunction.[103]
For those of you looking for a healthy plant based source of protein, maca weighs in at 24% protein. Whether you’re a vegetarian looking for an alternative, or an athlete looking for an edge, maca provides 4 grams of high quality protein in just one tablespoon. And, of course, all the other benefits that come with adding maca root to your diet.
Maca was once eaten by Inca warriors prior to battle. It supposedly gave them extraordinary strength, and fueled them for the tasks that lay ahead of them. So while you’re probably not riding into battle anytime soon, maca should provide the energy you need to power you through that morning commute.
Maca Root Uses
The traditional way to consume maca was to cook the root like a vegetable. However, unless you have access to the whole roots, you’re kind of out of luck there. Most likely your access will be limited to maca powder, but there are still numerous ways to incorporate the powder into your diet.
Cooking destroys vital nutrients, so I don’t recommend using maca powder in recipes for baked goods. However, it’s super easy to add maca powder to beverages, oatmeal, yogurt, and especially smoothies. Try this Maca Green Smoothie for energy and libido enhancing effects. And, of course, a simple Google search will produce more maca powder recipes than you’ll know what to do with.
Check out this video, as Kristina Jackson shows you how to make a raw chocolate dream smoothie using four amazing superfoods: maca powder, raw cacao, coconut oil, and hemp seeds.
There are three main types of maca you can choose from: cream (considered the standard), red, and black. Red is highest in phytonutrients and good for energy, stamina, muscle building, along with female fertility, libido, and to relieve menopausal symptoms. Black is good for male sexual wellbeing – libido, sperm count, erectile dysfunction, and for cognitive improvement.
I use the standard cream variety of maca, and mostly add it to smoothies, as it adds a nice subtle nutty flavor. If going with the standard maca powder, I would once again recommend Navitas Naturals through iHerb. It’s a high quality product, and at a pretty good price. Red and black will be harder to come by. If choosing either of those, use due diligence, and make sure you’re getting what you pay for.