Maca is a Peruvian superfood that’s well-known for boosting libido and fertility. But the maca plant also offers other benefits, such as enhancing your mood and improving your energy levels.

Maca is a must-have in your kitchen, and you can grow it in your home garden if you want an infinite supply of maca root.

What is maca?

Maca (Lepidium meyenii), sometimes called the “Peruvian ginseng,” is a superfood that’s more than just a natural aphrodisiac. Maca is a staple food in Peru. It is a root vegetable similar to turnips, but it is also usually ground into a powder.

There are black, red and yellow varieties of maca. You can buy a combination of the three types. Maca root powder is also sold in single-color varieties.

Maca thrives in very high altitudes not suited to other types of plants. Fortunately, you can grow maca in your home garden with plenty of water and enough space to allow it to grow on its own.

After drying maca roots, you can harvest the seeds and plant them yourself so you can have your own supply. Maca is a hardy plant: It can survive in bad soil, dry conditions, flooding and very cold temperatures.

Maca’s nutrition profile

Maca contains amino acids, carbohydrates, fiber, free fatty acids, plant protein, sugars, minerals and other important nutrients that can boost your well-being.

A one-ounce (28-gram) serving contains the following nutrients:

• 91 Calories
• Carbs (20 grams)
• Protein (4 grams)
• Fiber (2 grams)
• Fat (1 gram)
• Vitamin C (133 percent of the Recommended Daily Intake (RDI))
• Copper (85 percent of the RDI)
• Iron (23 percent of the RDI)
• Potassium (16 percent of the RDI)
• Vitamin B6 (15 percent of the RDI)
• Manganese (10 percent of the RDI)

Maca root is low in fat but can provide dietary fiber. It is also rich in essential vitamins and minerals like vitamin C, copper and iron.

Maca root is an excellent source of many beneficial plant compounds, such as glucosinolates and polyphenols. Note that maca is a food, not a supplement. You can purchase maca in bulk, as a powder or in capsules.

The taste of maca products may vary depending on brand and form. Some will have a mild taste, but others may taste a little like dirt.

You can also buy maca in a gelatinized form that’s easier to consume, especially if you have a sensitive stomach or existing digestive issues. To make gelatinized maca, the harvested maca root is heated above 160 F to dissolve the starch molecules and make digestion easier. However, in this form, maca’s enzymes and glucosinolates are dissolved while its remaining nutrients become concentrated.

Gelatinized maca is a “4:1 product.” This means that four kilograms of raw maca is needed to produce one kilogram of powdered gelatinized maca. While raw maca is considered best, gelatinized maca is a great alternative for people who may experience side effects from the former.

If you aren’t used to taking maca, start with a low dose to find out how your body reacts to it. Gradually increase the dosage to get your body used to taking maca.

The optimal dose for maca when used medicinally has yet to be established, but the dosage of maca root powder used in studies often ranges from 1.5 to five grams per day.

Health benefits of maca

Listed below are some of the health benefits of maca:

1. It can improve immunity.
2. It can promote good-quality sleep.
3. It can boost skin health and promote healthy hair growth.
4. It can boost iron levels for healthy red blood cells.
5. It can boost iodine levels for proper thyroid function.
6. It can help correct hormone balance for both men and women.
7. It can be used to manage depression and anxiety.
8. It can help manage stress levels.
9. It can boost your energy, stamina, focus and mental clarity.

Studies have shown that maca can help relieve the symptoms of menopause. The natural decline in estrogen that occurs during menopause is linked to unpleasant symptoms like hot flashes, irritability, mood swings, sleep problems and vaginal dryness.

A review of four studies involving menopausal women revealed that maca can help reduce menopausal symptoms like hot flashes and interrupted sleep.

How to grow and harvest maca

Choose a spot in your garden with full sun exposure for your maca plants. Remove the weeds, grass and debris.

Work the ground in the early spring as soon as the soil is dry enough that it doesn’t stick to your garden tools.

Dig the ground to a depth of six inches with a shovel. Mix in a 2-inch layer of manure or compost, then break up any clumps with the edge of a garden hoe. Rake the soil smooth and level it.

Broadcast the maca root seeds by the handfuls over the prepared planting area. Lightly rake the seeds into the soil to a depth of 1/4 of an inch.

Water the area until the top of the soil is wet. Make sure the soil is moist while the seeds are germinating.

After two months, thin the maca root seedlings until they are two to three inches apart. This will give the roots enough room to grow to a mature size.

Monitor the seedlings and remove any weeds that appear by hand. Grab the top of the weed root under the leaves, then pull. Make sure you remove the weed roots so they don’t grow back.

You can harvest maca root eight to nine months after sowing the seeds. Grasp the plants under the leaves, then pull to remove the root from the ground.

Place the whole plant out in the sunlight for four to six days or until it is dry. Store the roots under cover at night so they don’t collect moisture.

Note that maca root depletes garden soil of nutrients and lowers the fertility of the soil. Rotate maca with a nitrogen-fixing crop like clover yearly and amend the soil before planting maca root again.

How to store and preserve maca

If the soil doesn’t freeze more than an inch or two in your area, it is best to store maca in the ground for fresh eating.

If the ground freezes hard during winter, harvest maca and store it at 35 to 38 F and at 90 percent or better humidity for up to two months.

Maca is usually preserved by drying the roots. Dried maca root can then can be stored for several years.

After harvesting, you can dry maca roots in the sun. Store the dried roots in cloth bags for up to two years, after which the flavor will start to deteriorate.

Cook dried maca roots in water or milk to rehydrate. Use a natural sweetener if you wish.

How to incorporate maca into your regular diet

It’s best to take maca in capsules. If you’re not a fan of the taste, here are different ways to use maca:

• Add maca powder to coffee, teas, smoothies or other beverages to makes it easier to drink and get rid of any unpleasant taste.
• Make hot chocolate with maca powder.
• Make maca oatmeal, baked goods or energy bars.
• Add maca root powder to pancake batter.
• Make malted maca chocolate ice cream.
• Whip up some maca energy balls

Maca is a versatile superfood that you can grow in your home garden. Use maca to make tasty treats like maca hot chocolate and boost your mood naturally.

Sources:

OffTheGridNews.com

Healthline.com

GardenGuides.com

Cultivariable.com

Brit.co