{"id":18283,"date":"2021-01-26T04:35:24","date_gmt":"2021-01-25T23:05:24","guid":{"rendered":"https:\/\/functionalnutritionlab.com\/blog\/?p=1622"},"modified":"2025-08-28T14:52:23","modified_gmt":"2025-08-28T14:52:23","slug":"maca-one-sweet-superfood","status":"publish","type":"post","link":"https:\/\/www.fxnutrition.com\/blog\/maca-one-sweet-superfood","title":{"rendered":"Maca: One Sweet Superfood"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Maca is one of those foods that can be shrouded in controversy\u2026<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Is it a goitrogen?<br \/>\n<\/span><\/i><i><span style=\"font-weight: 400;\">Will it mess with estrogen metabolism?<br \/>\n<\/span><\/i><i><span style=\"font-weight: 400;\">Hey, I just don\u2019t do superfoods!<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">But let\u2019s back it up and see where we can introduce a little goodness with a sprinkling of this powerful root.<\/span><\/p>\n<h3><b>What is maca?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Maca is a root that grows in the Peruvian mountains, about 13-14,000 feet above sea level. It\u2019s primary botanical name is <\/span><i><span style=\"font-weight: 400;\">Lepidium meyenii,<\/span><\/i><span style=\"font-weight: 400;\"> and it typically grows in the Andean plateaus, where no other food can easily grow. Its sheer ability to thrive in these conditions is what gives it its <\/span><i><span style=\"font-weight: 400;\">adaptogenic<\/span><\/i><span style=\"font-weight: 400;\"> qualities.&nbsp;<\/span><\/p>\n<h3><b>A food that can survive in unusual circumstances can help us do the same!<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">For humans, consuming adaptogenic foods &amp; herbs provides the actual ability to <\/span><i><span style=\"font-weight: 400;\">adapt<\/span><\/i><span style=\"font-weight: 400;\">\u2014to balance hormones and provide the equanimity to manage our stressful lives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In Peru, maca is prized as a medicinal herb and has been used for centuries in therapeutic care. It\u2019s known to increase energy, endurance, strength, decrease anxiety, and even increase libido. Though it\u2019s not a complete protein, it does contain nearly 20 amino acids, 7 of them being essential\u2014including tryptophan, methionine and threonine. (Reminder: essential amino acids are those we can\u2019t make and need to get from the food we eat!)&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maca also has plenty of \ufb01ber, as it comes from a root. And it contains easy-to-assimilate minerals that the body needs, such as iron, magnesium, and calcium, along with one of our favorite B vitamins (B6) and vitamin C.<\/span><\/p>\n<h3><b>What\u2019s the evidence say?<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maca has been shown to reduce prostate size in rats.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s thought to improve sperm production, sperm motility, and semen volume.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maca has been shown to have <\/span><span style=\"font-weight: 400;\">neuroprotective effects with action in memory enhancement <\/span><span style=\"font-weight: 400;\">and<\/span><span style=\"font-weight: 400;\"> mood stabilization.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It has been shown to have antioxidant activity and anti-inflammatory properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Historically, maca has been used for supporting female hormone balance, especially in relation to PMS and menopause.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One study reported maca&#8217;s effectiveness in treating women with amenorrhea due to hypoestrogenic states, and premature ovarian failure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">C<\/span><span style=\"font-weight: 400;\">hemical research shows maca contains a chemical called p-methoxybenzyl isothio-cyanate, which has reputed aphrodisiac properties.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">My <a href=\"https:\/\/www.fxnutrition.com\/articles\/personal-evidence\/\" target=\"_blank\" rel=\"noopener\"><strong>personal evidence<\/strong><\/a> (meaning my own body\u2019s response) appreciates the lift and balance it provides when I add a teaspoon to tablespoon to my morning elixir or smoothie.<\/span><\/p>\n<h3><b>Goitrogens, estrogens, iodine&#8230;. oh my!<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">While maca is a root vegetable, and may be eaten in Peru like we eat potatoes and other tubers, we typically don\u2019t consume it like that. You\u2019ll likely find maca as a powder in several different forms. My favorite maca (and I prefer to buy it in bulk from my local Co-Op) smells like a cross between peanut butter and burdock root, earthy and sweet.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is to say, you are likely not sitting down to a dish of roasted maca root or eating eggs with a big side of morning maca-browns. So while maca is a <strong><a href=\"http:\/\/15minutematrix.com\/10-mapping-sulforaphane-with-tom-malterre\/\" target=\"_blank\" rel=\"noopener\">brassica<\/a><\/strong>&nbsp;(the <\/span><i><span style=\"font-weight: 400;\">lepidium<\/span><\/i><span style=\"font-weight: 400;\"> portion of maca\u2019s botanical name actually speaks to this), it does not need to be goitrogenic (i.e., disrupt thyroid function).&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You just don\u2019t need to (and likely won\u2019t) eat that much!&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to estrogen, the effects of maca are not direct. This means it doesn\u2019t have a direct impact on increasing or decreasing one or another hormone, but instead has a more general and supportive effect on hormones. When it comes to food, and we\u2019re talking about eating maca, not taking it as an encapsulated supplement, we are usually addressing the <a href=\"https:\/\/www.fxnutrition.com\/articles\/terrain\/\" target=\"_blank\" rel=\"noopener\"><strong>terrain<\/strong><\/a>, not playing (hormonal) target practice.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what about iodine? Again, remember the dose makes the poison. The amounts of iodine in maca, and the quantity being used should be breast, immune and thyroid supportive. That said, if you are looking to do a low <strong><a href=\"http:\/\/15minutematrix.com\/195-mapping-iodine-part-2-with-dr-alan-christianson\/\" target=\"_blank\" rel=\"noopener\">iodine diet<\/a><\/strong> for any particular reason related to your own journey, then table the maca for now.&nbsp;<\/span><\/p>\n<h3><b>Red. Yellow. Black. Raw. Gelatinized. Roasted.<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">I will admit that I am not a maca expert\u2026 I just like it so very much!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But I do know that there are several different kinds and forms. The different colors come from roots of the same color: red, yellow and black. While the yellow is more common and easier to find, the red maca is the one most associated with hormone support (for men and women) in clinical studies. And the black maca is usually connected to <a href=\"https:\/\/www.fxnutrition.com\/articles\/5-tips-for-balanced-energy\/\">energy and performance<\/a> outcomes.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is the dried and powdered form of maca root that is thought to have the greatest medicinal properties, as the drying is purported to accentuate the chemical constituents that give maca its goodness. Raw maca is dried and powdered and has a bit more of a bite to it. This root should be added to foods when cooking, like soups or quinoa porridge. Gelatinized maca is dried and powdered from an already cooked root. This can be added to juices or smoothies without cooking. There is a traditional Incan tea that includes a mix of cinnamon, cloves, and maca, along with fruits like apple or pineapple.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experiment! Don\u2019t be shy. See how you feel and try different recipes. In fact, I\u2019ve got one for you that is a perfect mix of fat\/fiber\/protein to keep the blood sugars balanced, with a sprinkling of maca, of course!&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make it and don\u2019t forget to take a picture and tag us on&nbsp;<\/span><strong>Instagram<\/strong><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/www.facebook.com\/FunctionalNutritionLab\/\" target=\"_blank\" rel=\"noopener\"><strong>Facebook<\/strong><\/a><span style=\"font-weight: 400;\"> with your creation!<\/span><\/p>\n<h2><b>Maca Cacao Tartlets<\/b><\/h2>\n<p><img decoding=\"async\" class=\"wp-image-1625 alignright\" src=\"\/wp-content\/uploads\/2021\/01\/goji_coconut_tartlet.jpg\" alt=\"\" width=\"202\" height=\"269\"><\/p>\n<p><b>ingredients<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">nut crumb crust:<\/span><\/i><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1-1\/2 cups nuts (Raw or sprouted almonds, cashews, or roasted hazelnuts work nicely.)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">5 Tbsp raw cacao powder<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 cup pitted and chopped dates<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 tsp cinnamon<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tsp vanilla extract or 1\/2 tsp vanilla powder<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/4 \u2013 1\/2 tsp sea salt<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">maca cacao filling:<\/span><\/i><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 cup gently melted coconut oil<\/span><\/li>\n<li><span style=\"font-weight: 400;\">scant 1\/2 cup raw honey<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tsp sea salt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 cup carob powder<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 cup cacao powder<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 Tbsp maca&nbsp;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1\/2 cup full-fat coconut milk<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">topping:<\/span><\/i><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">shredded coconut &amp; pinch nutmeg<\/span><\/li>\n<li><span style=\"font-weight: 400;\">alternate toppings = goji berries or cacao nibs<\/span><\/li>\n<\/ul>\n<p><b>preparation<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grease a mini muffin tin with coconut oil.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">nut crumb crust<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place all ingredients in a food processor and pulse until desired consistency is obtained. (I like it crumbly, like you\u2019d think of a graham cracker crust.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scoop rounded tablespoons into the palm of your hand and form into a ball. Press the ball into the crevice of the muffin tin and, using fingers, press into a crust shape with a good sized impression for the filling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the muffin pan in the freezer while preparing the filling.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">maca cacao filling<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix all ingredients into melted oil in a bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Work the ingredients to be sure they are well integrated and there are no clumps of carob, cacoa or maca. The consistency will be like a thick frosting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove the muffin pan from the freezer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spoon rounded teaspoons of the filling into the tartlet shells. You could use a mini ice cream scoop or just spoon it right in and leave the top looking like frosting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinkle coconut mixture or topping of choice atop the filling and stick the entire pan in the freezer for about a half an hour.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove tartlets from the pan by running a knife around the edge of each crust and popping out.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Store the tartlets in the fridge before serving.<\/span><\/li>\n<\/ol>\n<h5><em><span style=\"font-weight: 400;\">References:<\/span><\/em><\/h5>\n<ul>\n<li>\n<h5><em><span style=\"font-weight: 400;\">Forsch Komplementmed. 2009 Dec;16(6):373-80. Epub 2009 Dec 16<br \/>\n<\/span><\/em><\/h5>\n<\/li>\n<li>\n<h5><em><span style=\"font-weight: 400;\">J Chromatogr B Analyt Technol Biomed Life Sci. 2018 Nov 1;1099:25-33. doi: 10.1016\/j.jchromb.2018.09.010. Epub 2018 Sep 10.<br \/>\n<\/span><\/em><\/h5>\n<\/li>\n<li>\n<h5><em><span style=\"font-weight: 400;\">https:\/\/themacaexperts.com\/maca\/taking-maca\/what-are-the-different-types-of-maca-to-eat\/<\/span><\/em><\/h5>\n<\/li>\n<li>\n<h5><i><span style=\"font-weight: 400;\">Women&#8217;s Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness by Tori Hudson, ND<\/span><\/i><\/h5>\n<\/li>\n<\/ul>\n<h3>Related Posts<\/h3>\n<p><strong><a href=\"https:\/\/www.fxnutrition.com\/articles\/glycation-sugar-and-aging\/\" target=\"_blank\" rel=\"noopener\">Glycation, Sugar and Aging<\/a><\/strong><br \/>\n<a href=\"https:\/\/www.fxnutrition.com\/articles\/personal-evidence\/\" target=\"_blank\" rel=\"noopener\"><strong>personal evidence<\/strong><\/a><br \/>\n<a href=\"https:\/\/www.fxnutrition.com\/articles\/terrain\/\" target=\"_blank\" rel=\"noopener\"><strong>Terrain<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maca is one of those foods that can be shrouded in controversy\u2026 Is it a goitrogen? Will it mess with estrogen metabolism? Hey, I just don\u2019t do superfoods! But let\u2019s back it up and see where we can introduce a little goodness with a sprinkling of this powerful root. What is maca? Maca is a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":18171,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[133],"tags":[167,170],"class_list":["post-18283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-lifestyle-support","tag-nutrition","tag-recipe"],"_yoast_wpseo_sitemap-include":null,"_yoast_wpseo_canonical":null,"_yoast_wpseo_redirect":null,"_yoast_wpseo_opengraph-description":null,"_yoast_wpseo_opengraph-title":null,"_yoast_wpseo_focuskeywords":"[]","_yoast_wpseo_meta-robots-noindex":null,"_yoast_wpseo_meta-robots-nofollow":null,"_yoast_wpseo_title":"Maca: One Sweet Superfood - Functional Nutrition Alliance","_yoast_wpseo_metadesc":"Discover the benefits of maca, a powerful adaptogenic root that supports hormone balance, boosts energy, and enhances libido. Learn how to incorporate this nutrient-rich superfood into your diet with easy recipes and insights. Explore holistic nutrition today!","_yoast_wpseo_focuskw":"Maca Superfood","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.6 (Yoast SEO v25.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Maca: One Sweet Superfood - Functional Nutrition Alliance<\/title>\n<meta name=\"description\" content=\"Discover the benefits of maca, a powerful adaptogenic root that supports hormone balance, boosts energy, and enhances libido. Learn how to incorporate this nutrient-rich superfood into your diet with easy recipes and insights. 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