Maca root grows in the Andes Mountains, South America. Maca has been used by Peruvians as a staple food and medicine for centuries. As a food, maca powder contains significant levels of calcium, potassium, iron, and copper with vitamin C, riboflavin, niacin, and a significant range of B vitamins. Maca powder is very low in cholesterol, saturated fat, and sodium. It is also a good source of complex carbohydrates, protein and fiber. Maca powder is derived from ground and ground dried maca root, which can be used both as food and medicine.
Step
Method 1 of 3: Understanding Maca
Step 1. Use maca as medicine
As medicine, maca root and maca powder have traditionally been used to treat anemia, chronic fatigue, and increase energy. It can also improve physical and sexual performance as well as male and female libido by balancing hormones.
Maca can also be consumed to increase energy
Step 2. Get to know the different types of maca
Maca can be purchased in powder, flour, or supplement form, usually in capsule form. You can buy it at various health food stores, health supplement stores, or from online sellers who specialize in herbal and natural remedies.
Look for organic maca root from Peru, as this is the most researched species
Step 3. Talk to your doctor about the side effects
Maca has been used for thousands of years as a staple food. No safety issues have been identified as long as you use the recommended dosage. No interactions have been identified with prescription drugs. However, you should always talk to your doctor about any new things you are consuming in a diet that is being used to treat certain health problems.
- Rare allergic reactions have been reported, but cases are few and not fatal.
- Since maca root regulates hormones, it is not recommended to take it if you are pregnant or breastfeeding.
- Although maca is perfectly safe, it is always recommended that you talk to your doctor to make sure that maca is working for you.
Method 2 of 3: Eating Maca for Health
Step 1. Increase libido and sexual performance
Maca has been shown to be effective for treating erectile dysfunction. Maca can increase levels of nitric oxide, which is known to be important for achieving and maintaining an erection.
- Maca is a member of the cruciferous vegetable family in the broccoli, cauliflower, and brussels sprouts family. Maca is effective in reducing the effects of prostate enlargement, which is also beneficial for sexual function and activity.
- Animal studies have shown that maca can also improve sexual performance and frequency of erections, although there are no clinical studies in humans.
Step 2. Use maca for fertility and hormone control
Maca has been studied in conjunction with fertility and hormone control. Maca has phytoestrogenic activity. This means that phytoestrogens, which are plant substances that can function in varying degrees like the human hormone estrogen, are active in maca and can help regulate hormones in the body's system.
- Maca has been studied in animals for fertility enhancement. The results of this study indicate that maca can increase the sperm count of male animals and the size of baby animals, thus providing evidence that maca is useful for increasing fertility in humans. Maca also increased testosterone and estrogen, male and female animal hormone levels, in animal studies.
- Maca can be used to increase female libido in the postmenopausal period. Most studies are relatively short term and results can be seen within 6-8 weeks.
Step 3. Take the right dose for sexual health
If you want the sexual or hormonal benefits of maca, you need to take the right dose. Consume between 1500-3000 mg in divided doses daily to increase sexual desire and performance and fertility. The amount of this dose can also act as an aphrodisiac. Take this dose for up to 12 weeks to reap the benefits.
Long-term safety research is not available, but historically, this vegetable is safe for consumption in the long term. This means that you are likely to be able to take it longer with minimal to no side effects
Step 4. Increase energy
Maca is often referred to as “Peruvian Ginseng” because of its reported energy-boosting effects. In traditional herbal terms, maca is classified as an adaptogen, meaning it supports physiological benefits that help restore balance to the body after times of stress. Adaptogens function to support the endocrine glands and nervous system. Adaptogens can also be nutritional and improve overall body functions.
- The dose to increase energy levels is usually 1500 mg/day divided into several doses, which are usually three capsules containing 500 mg each day. These supplements are usually taken with or without food.
- The time for the effect to be seen may vary, but you will start to see results in 2-3 weeks.
Method 3 of 3: Incorporating Maca in Food
Step 1. Add maca to the drink
Since maca is in powder form, one of the best ways to use maca is to include it in the various beverages you drink every day. Add 2-4 teaspoons of maca powder to your rice milk or your favorite cup of tea. Maca won't change the taste and add all the health benefits of maca to your diet every day.
Step 2. Make a chocolate maca drink
You can make a special drink with maca in it. Try the chocolate maca drink, which is a delicious snack or dessert. Mix 2-3 teaspoons of maca powder, 240 ml of almond milk, 240 ml of water, 100 grams of strawberries or blueberries, 2 tablespoons of honey, and 2 tablespoons of cocoa powder. Puree in a blender and enjoy this energy-boosting drink that will last for hours.
Step 3. Make a maca smoothie
Maca is great as a smoothie to add nutrition to the fruits and vegetables already in the mix. For a green maca smoothie, prepare 1 handful of any vegetable, such as spinach or kale, and add it to 125-250 ml of coconut water. Add 1 ripe banana, 1 ripe kiwi fruit, 2-3 teaspoons maca powder, 1 tablespoon honey or 1 tablespoon sweetener agave nectar, and 1 tablespoon coconut jam. Puree in a blender.
- Add ice to make a cool and refreshing smoothie.
- You can substitute these ingredients if you don't like kiwi or bananas. Try adding 100 grams of berries or other fruit such as peaches, apples, or nectarine. Choose whatever fruit combination you like best.
Step 4. Add maca to food
Maca powder can be added to a variety of foods. Stir a few teaspoons of maca into the oatmeal. Add it to a variety of soups for extra nutrition. Maca can be added to almost any dish and you can also make recipes with maca as the main ingredient.
Do not use more than a few teaspoons per serving. Maca may dominate other flavors, so use just enough to get the daily energy boost from maca powder
Step 5. Make an energy boosting maca cake
You can make delicious energy-boosting maca cookies to eat as an all-day snack. To make it, cut 150 grams of almonds and put them in a food processor. Add 70 grams of sunflower seeds, 75 grams of flax seeds, 60 grams of pumpkin seeds, 2 tablespoons of chia seeds, 2 tablespoons of maca powder and teaspoon of salt in a bowl and add the almonds. Melt 62 ml of maple syrup, 62 ml of coconut oil and 72 grams of almond butter in a skillet over low heat until well combined. Add this mixture to the bowl of dry ingredients and mix until well combined.
