Okra is a flowering plant whose seed pods are edible. It’s grown in warm, tropical climates like those found in Africa and South Asia....CONTINUE READING
Sometimes referred to as “lady’s finger,” okra comes in two colors — red and green. Both varieties taste the same, and the red one turns green when cooked.
Biologically classified as a fruit, okra is generally utilized like a vegetable in cooking.
It’s frequently used in Southern American cuisine and a popular addition to gumbo. Yet, it can have a slimy texture, which some people find unappealing.
Though it’s not one of the most common foods, okra is packed with nutrition.
Here are 6 nutrition and health benefits of okra.
1. Rich in nutrients
Okra has a nutritional profile that is second to none.
One cup of raw okra (100 grams) includes.
33 calories
Carbohydrates: 7 g
2 g of protein
0 gram of fat
3 grams of fiber
14 percent of the Daily Value in Magnesium (DV)
Folate: 15% of the daily value
14 percent of the daily value for vitamin A
Vitamin C: 26% of the daily value
Vitamin K: 26% of the daily value
14 percent of the daily value for vitamin B6
Vitamin C and vitamin K1 are abundant in okra. Vitamin C is a waters soluble nutrient that aids in overall immunological function, whereas vitamin K1 is a fat soluble nutrient that aids in blood clotting.
Additionally, okra is low in calories and carbs and contains some protein and fiber. Many fruits and vegetables lack protein, which makes okra somewhat unique.
Eating enough protein is associated with benefits for weight management, blood sugar control, bone structure, and muscle mass.
2. Contains beneficial antioxidants
Okra is high in antioxidants, which are good for your health.
Antioxidants are dietary chemicals that protect the body from free radicals, which are damaging substances.
Polyphenols, such as flavonols and isoquercetin, as well as vitamins A and C, are the most powerful antioxidants in okra.
Polyphenols in your diet may help your heart health by lowering your risk of blood clots and oxidative damage, according to research.
Because of their particular capacity to reach the brain and defend against inflammation, polyphenols may also enhance brain health.
These defense mechanisms could help preserve your brain from aging symptoms while also enhancing cognition, learning, and memory.
3. May lower heart disease risk
High cholesterol is linked to an increased risk of heart disease.
Okra contains mucilage, a thick gel-like material that can attach to cholesterol during digestion, causing it to be expelled with feces rather than absorbed.
In one 8-week trial, mice were separated into three groups and fed either a high-fat diet with 1% or 2% okra powder or a high-fat diet without okra powder.
The mice on the okra diet had lower overall blood cholesterol levels and excreted more cholesterol in their feces than the control group.
Okra’s polyphenol content may also be beneficial to the heart. A four year study of 1,100 participants found that those who ate a polyphenol-rich diet had reduced inflammatory markers linked to heart disease.
4. May have anticancer properties
Okra includes lectin, a type of protein that may slow the growth of human cancer cells.
The lectin in okra was found to inhibit cancer cell development by up to 63 percent in a test tube investigation in breast cancer cells.
Another tests tube investigation found that okra extract promoted cancer cell death in metastatic mice melanoma cells.
Keep in mind that these tests were carried out using concentrated and extracted okra components in test tubes. Before any judgments can be formed, more human research is required.
5. May lower blood sugar
It’s critical to keep your blood sugar levels in check for your general health. High blood sugar levels over time can develop to prediabetes and type 2 diabetes.
Eating okra or okra extract may help lower blood sugar levels in rats, according to research.
In one experiment, rats given liquid sugar and purified okra had lower blood sugar increases than the control group.
The okra, according to the researchers, reduced sugar absorption in the digestive tract, resulting in a more steady blood sugar response.
Okra, on the other hand, may interact with metformin, a commonly used diabetes treatment. As a result, patients taking this medication should avoid eating okra.
6. Easy to add to your diet
Okra is a simple vegetable to prepare, even if it isn’t a mainstay in your kitchen.
Look for smooth, sensitive green pods with no brown stains or dry ends when buying okra. Before cooking, keep them in the fridge for up to four days.
Okra is commonly used in soups and stews, such as gumbo. Mucilage, a thick substance that becomes gummy when heated, is present. Follow these basic cooking procedures to avoid slimy okra:
Okra should be cooked over high heat.
Avoid overcrowding your pan or skillet, since this will lower the heat and result in sliminess.
Okra that has been pickled may help to lessen the slime factor.
The gumminess is reduced by cooking it in an acidic tomato sauce.
Okra is easily sliced and roasted in the oven.
Grill it until it’s browned on the edges.
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