La maca : une plante pas comme les autres

par | 28 Déc 2021 | Aliments tendances, Nutrition, Recettes | 1 399 commentaires

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Nevena de GoodSesame
Nevena de GoodSesame
Nutritionniste, experte en nutrition

La maca est une plante à racine pivotante riche en micronutriments, notamment en antioxydants et vitamines. Ce tubercule est surtout connu sous le nom de « ginseng péruvien » ou « viagra péruvien ». La Maca est considérée comme une plante adaptogène, c’est-à-dire que sa consommation augmente la résistance de l’organisme aux maladies et aux situations de stress. 

Elle pousse sur les hauts plateaux des Andes dans des conditions climatiques extrêmes. On retrouve un large panel de formes, tailles et couleurs différentes. Dans le commerce, la maca se présente sous la forme d’une poudre de racines déshydratées, en capsules, ou encore en extrait liquide, à utiliser comme un complément alimentaire. 

Son histoire

La maca est cultivée comme un aliment et pour ses vertus médicinales depuis le Néolithique dans les Hautes Andes péruviennes. Elle pousse à des altitudes pouvant aller jusqu’à 3 500 à 4 200 mètres. À partir de la conquête espagnole, sa culture a été attestée par plusieurs chroniqueurs. Des voyageurs naturalistes du 18ème siècle l’ont également mentionnée. Ce n’est qu’au 20ème siècle que les Européens, mais aussi les Nord Américains et les Japonais, commencèrent à s’intéresser à cette racine. Ils découvrirent par le biais d’études scientifiques et d’essais cliniques, les nombreux bienfaits de cette plante. C’est ainsi que la maca arriva sur le marché des compléments alimentaires.

Composition nutritionnelle

La maca est source de glucides, jusqu’à 80 % de sa composition, de fibres et contient des protéines. Elle est également pauvre en lipides et contient bon nombre de vitamines. En particulier des vitamines du groupe B (B1, B2 et B6), mais également de la vitamine C (285 mg / 100 g). Elle contient aussi des minéraux (calcium, phosphore, magnésium, fer, cuivre et sélénium) ainsi que des alcaloïdes, des substances végétales stimulantes. Il existe de légères variations entre les valeurs nutritionnelles des différentes marques de maca car il s’agit d’un produit naturel.

Ce qui la rend particulière

La maca contient certains composants un peu spéciaux :

  • Macamide : un molécule qui produit des résultats similaires aux anti-inflammatoires et aux anxiolytiques, elle améliore également la régénération cellulaire et augmente l’endurance soumise à un stress physique ou mental de longue durée. 
  • Alcaloïdes : un groupe de molécules régulant la modulation hormonale de l’hypothalamus. 
  • Tryptoline : molécule qui agit comme un antidépresseur et a un effet antioxydant.
  • Bêta-sitostérol : réduit le taux de cholestérol dans le sang. 
  • Sélénium : contient d’énormes quantités de sélénium (environ 700% par rapport à ce dont le corps a besoin quotidiennement, par portion standard de 10 g de poudre). Le sélénium est un antioxydant de base, il est essentiel au fonctionnement de toutes les glandes endocrines. 

 

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Bienfaits

Du fait de sa composition, la maca détient de nombreux bienfaits sur la santé. Certains ont été démontrés, d’autres sont encore à approfondir, tel que le bénéfice sur la libido par exemple. Parmi les effets ayant fait l’objet d’études scientifiques, on retrouve le rôle de la maca dans le soulagement des troubles de la ménopause et post ménopause [1, 2]. Également, l’amélioration de la fertilité masculine par augmentation de la quantité et de la qualité du sperme [3], ou encore l’amélioration des capacités cognitives [4]. 

Formes de consommation 

La maca est une racine qui au Pérou se déguste fraîche à la façon de la patate douce, son exportation est interdite par le gouvernement Péruvien. C’est donc uniquement sous la forme de poudre ou de compléments alimentaires (gélules, comprimés,…) que nous pouvons la retrouver. La poudre de maca, au goût proche de la noisette ou de caramel salé, peut être intégrée à des recettes ou préparations (jus, gâteaux, smoothies …). La posologie maximale de la poudre de maca est de 1 à 2 cuillères à soupe par jour ou 6 comprimés par jour.

La consommation de la maca est sans danger. Cependant, la prudence s’impose avec la maca si on a des problèmes de thyroïde. En effet, la maca contient des glucosinolates, des composés organiques pouvant interférer dans le fonctionnement thyroïdien. Par ailleurs, aucune étude clinique n’a été réalisée sur la consommation de maca pendant la grossesse ou l’allaitement, c’est pourquoi les autorités sanitaires déconseillent la consommation de maca dans ce cas. Enfin, dans de rares cas la maca peut avoir des effets secondaires : augmentation des troubles menstruels, diminution de la libido, gain de poids, problèmes de peau… C’est pourquoi sa consommation doit être progressive, de sorte à évaluer la réaction du corps. 

En cuisine

Sous forme de poudre, il est possible de l’intégrer à l’alimentation quotidienne de façon assez simple. A saupoudrer dans les céréales du petit déjeuner, les compotes ou les laitages, les smoothies ou à ajouter en fin de cuisson dans les poêlées. Découvre ci-dessous quelques idées de recettes à base de maca qui pourraient te plaire.

 

Conclusion

Finalement, la maca se positionne parmi les super aliments grâce à sa composition qui lui confèrent de nombreux bienfaits. En revanche, comme tout super aliment, elle est complémentaire d’une alimentation variée et diversifiée. Elle ne remplace donc pas les légumes et les fruits frais, mais c’est simplement une façon d’augmenter son apport en micronutriments quand on en a besoin. Sans oublier que la meilleure façon de prendre soin de notre santé se trouve dans nos habitudes alimentaires au quotidien !

D’ailleurs, parmi les sujets les plus importants quant il s’agit d’alimentation saine, il y a le microbiote, des milliards de bactéries qui habitent en nous et sont d’une importance capitale pour notre santé et notre bien-être. En as-tu déjà entendu parler ? Va vite voir notre article à ce sujet tu pourrait être surpris·e ?

 

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Photo de couverture : Darwin Nutrition – Impact de la maca sur la fertilité : qu’en est-il vraiment ?

 

Sources :

  1. Stojanovska, L., Law, C., Lai, B., Chung, T., Nelson, K., Day, S., … Haines, C. (2014). Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric, 18(1), 69-78. https://doi.org/10.3109/13697137.2014.929649
  2. Lee, M. S., Shin, B.-C., Yang, E. J., Lim, H.-J., & Ernst, E. (2011). Maca (Lepidium meyenii) for treatment of menopausal symptoms: A systematic review. Maturitas, 70(3), 227-233. https://doi.org/10.1016/j.maturitas.2011.07.017
  3. Lee, M. S., Lee, H. W., You, S., & Ha, K.-T. (2016). The use of maca ( Lepidium meyenii ) to improve semen quality: A systematic review. Maturitas, 92, 64-69. https://doi.org/10.1016/j.maturitas.2016.07.013
  4. Guo, S.-S., Gao, X.-F., Gu, Y.-R., Wan, Z.-X., Lu, A.-M., Qin, Z.-H., & Luo, L. (2016). Preservation of Cognitive Function byLepidium meyenii(Maca) Is Associated with Improvement of Mitochondrial Activity and Upregulation of Autophagy-Related Proteins in Middle-Aged Mouse Cortex. Evidence-Based Complementary and Alternative Medicine, 2016, 1-9. https://doi.org/10.1155/2016/4394261

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