Maca root grows in the Andean mountains of South America. It has been used for centuries by the Peruvian population as a staple food and for medicinal purposes. As a food, maca powder contains high levels of calcium, potassium, iron and copper, as well as vitamins C, B2, PP and others of group B. It is very low in cholesterol, saturated fat and sodium. It is also an excellent source of complex carbohydrates, proteins and fiber. Maca powder comes from the dried root of the plant which is shredded and ground. It can be taken both as food and as a medicine.
Steps
Part 1 of 3: Getting to know Maca
Step 1. Use it for medicinal purposes
As a medicine, maca (both root and powder) has been used since ancient times to treat anemia, chronic fatigue and to boost energy. Furthermore, thanks to its ability to balance hormones, it helps improve both physical and sexual performance and increase libido in both men and women.
It can also be taken to boost energy levels
Step 2. Recognize the difference between the types of maca
This root can be purchased as a powder, as a flour, or as a capsule supplement. You can buy it in natural product stores, herbalists or even online at retailers specializing in natural remedies and herbal remedies.
Look for organic Peru maca root, as this is the most studied variety
Step 3. Consult your doctor about side effects
This plant has been used for hundreds of years as a staple food. No health problems have been reported, as long as it is used in recommended doses, and no interactions with prescription medication have been observed. However, you should always consult with your doctor about any changes to your diet to treat certain health problems.
- Allergic reactions were rarely observed, but they were nevertheless minimal and non-lethal.
- Since maca root regulates hormones, it is not recommended for pregnant or breastfeeding women.
- Although this is a very safe plant, it is always wise to speak with your doctor to make sure it offers benefits for your specific case.
Part 2 of 3: Take Maca for Health
Step 1. Increase libido and sexual performance
Maca has been shown to be effective in treating erectile dysfunction; it is able, in fact, to increase the levels of nitric oxide, known to be an important element in achieving and maintaining an erection.
- Maca belongs to the cruciferous family, the same to which vegetables such as broccoli, cauliflower and Brussels sprouts belong. It is effective in reducing the effects of prostate enlargement and can also be beneficial in sexual functions and activities.
- Studies in animals have found that it also improves sexual performance and the frequency of erections, although no human clinical studies are available.
Step 2. Take maca for fertility and hormone control
Studies have been carried out in this regard and it was found that this plant performs phytoestrogenic functions; this means that maca contains phytoestrogens, plant substances that perform functions similar to human estrogens and which can regulate hormones in the body.
- The effects of maca on animals in increasing fertility were studied. The results indicate that this plant can increase both the quantity of spermatozoa in males and the reproductive capacity in females, increasing the litter. These data may suggest that it is useful for improving fertility in humans as well. Animal studies have also shown that it increases both testosterone and estrogen levels, male and female hormones respectively.
- Maca can also be used to increase libido in postmenopausal women. Most of the studies were done relatively quickly and results can be seen within 6-8 weeks.
Step 3. Get the correct dosage for sexual health
If you want to get sexual or hormonal benefits from maca root, you need to take the correct dosage. Take between 1500 and 3000 mg per day in different doses to increase sexual desire, performance and fertility. This quantity also acts as an aphrodisiac. If you want to get all these benefits, stick to this dosage for up to 12 weeks.
No studies have been done on the safety of maca in the long run, but historically the plant itself has always been taken regularly for a long time. This means that you can take it for long periods without any side effects or minimal reactions
Step 4. Increase your energy level
This root is also often referred to as "Peruvian ginseng" due to its stimulating effects. Using traditional herbal terms, maca is classified as an adaptogen; it means that it has physiological properties that can help restore the body's balance after periods of stress. Adaptogens can also support the endocrine glands and the nervous system, they are also generally nutritious and can improve the body's overall functions.
- The correct dosage to increase energy levels is usually 1500 mg per day to be divided into separate doses, usually with 500 mg capsules. You can take these supplements either with meals or on an empty stomach.
- The time it takes to start seeing effects can vary, but the first benefits can usually be seen within 2-3 weeks.
Part 3 of 3: Adding Maca to Food
Step 1. Put the maca in the drinks
Since it is often sold in powder form, one of the easiest ways to take it is to add it to the liquids you drink every day. Add two or three teaspoons to rice milk or your favorite cup of tea. The taste of the drink shouldn't change much, while supplementing your daily diet with this root reap great benefits.
Step 2. Make a chocolate drink with maca
You can make special drinks by adding this plant as well. Make an energy chocolate, which can be a great option as a snack or dessert. Mix 2 or 3 teaspoons of maca powder with 240 ml of almond milk, 240 ml of plain water, 110 g of strawberries or blueberries, 2 tablespoons of honey and 2 of chocolate powder. Blend these ingredients until combined and enjoy this energy drink by sipping it for several hours.
Step 3. Make a smoothie
This root is great in smoothies and adds more nutrients to fruits and vegetables already in the blend. If you want to make a veggie smoothie, grab a handful of whatever vegetables you like, like spinach or kale, and add 120 or 240ml of coconut water. Mix in 1 ripe banana, 1 ripe kiwi, 2 or 3 teaspoons of maca powder, 1 tablespoon of honey or agave syrup, and 1 tablespoon of coconut oil. Work all the ingredients in a blender until they become a thick mixture.
- Add some ice too if you want a cold, refreshing drink.
- You can also change some ingredients if you don't like them, like banana or kiwi. You can add 110g of your favorite berries or other fruit, such as peaches, apples or nectarines. You can make any combination you like.
Step 4. Add maca to food
Since it is powdered, you can add it to many other foods. Mix a few teaspoons into the morning oats; add it to the base of any soup to enrich it with nutrients. You can add maca to almost any dish, and you can make recipes using it as the main ingredient.
However, do not add more than a few teaspoons per serving, otherwise it could overwhelm the flavor of the other ingredients; however, make sure it's enough to get that daily energy boost this plant can deliver
Step 5. Make energetic bars with the root
You can prepare delicious snacks to eat throughout the day. Grind 100g of almonds in a food processor. Place 60 g of sunflower seeds, 40 g of oat flakes, 40 g of pumpkin seeds, 2 tablespoons of chia seeds, 2 tablespoons of maca powder and half a teaspoon of salt in a bowl, then stir in the chopped almonds. Melt 80 g of maple syrup, 60 ml of coconut oil and 80 ml of almond butter in the bottom of a saucepan and stir until the ingredients are well blended. Incorporate this mixture into the bowl with the other ingredients and mix thoroughly to obtain a homogeneous mixture.
