Top 8 Okra nutritional benefits

Filed in: Vegetables.

The health benefits of okra include its ability to improve digestive Health and vision, control diabetes, improve skin health, relieve joint pain, prevent certain types of cancer and strengthen bones. It also improves cardiovascular health, balances cholesterol levels, helps the immune system, decreases blood pressure, and protects the health of the heart.

What is Okra?

Okra is a flowering plant that is known in many parts of the world as the fingers of women or the bhindi and is highly prized for its seed pods. The scientific name of this interesting plant is Abelmoschus esculentus And its origin is not yet clear. [1] A contrasted investigation says that it could have been of South African, West African or Ethiopian origin, but the jury is still deliberating.

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Uses of Okra

Okra is frequently used in dishes from the Caribbean to China, and its popularity is increasing all the time, particularly due to its various uses. This vegetable pod can be used as a pickled vegetable or an ingredient in soups and side dishes, and is also used for its oil, which can be extracted and used as a vegetable oil.

Nutrition information Okra, raw

Serving Size: 100 g 1 cup (100 g) 1 pods (3 "long) (95 g)
Nutritious Value
Water [g] 89.58
Energy [kcal] 33
Protein [g] 1.93
Total lipids (fat) [g] 0.19
Carbohydrates, by difference [g] 7.45
Fiber, total dietetics. [g] 3.2
Sugars, total [g] 1.48
Calcium, Ca [mg] 82
Iron, faith [mg] 0.62
Magnesium, magnesium [mg] 57
Phosphorus, p [mg] 61
Potassium, k [mg] 299
Sodium, Na [mg] 7
Zinc, zn [mg] 0.58
Vitamin C, total ascorbic acid. [mg] 2. 3
Thiamin [mg] 0.2
Riboflavin [mg] 0.06
Niacin [mg] one
Vitamin B-6 [mg] 0.22
Folate, DFE [µg] 60
B12 vitamin [µg]
Vitamin A, RAE [µg] 36
Vitamin A, IU [IU] 716
Vitamin E (alpha-tocopherol) [mg] 0.27
Vitamin D (D2 + D3) [µg]
Vitamin D [IU]
Vitamin K (phylloquinone) [µg] 31.3
Fatty acids, total saturated. [g] 0.03
Fatty acids, total monosaturates [g] 0.02
Fatty acids, total polyunsaturates. [g] 0.03
Fatty acids, total trans [g]
Cholesterol [mg]
Caffeine [mg]
The sources include: USDA [2]

Okra Nutrition Information

Okra may not be the most conventional vegetable in the garden, but it has a rich content of vitamins and minerals, including vitamins A, B, C, E and K. according to him USDA National Nutrient Database. [2] The vegetable also contains calcium, iron, magnesium, potassium and zinc. In addition, it contains high levels of nourishing mucilaginous fiber, colloquially called okra slime. Most of the health benefits are due to the presence of minerals, vitamins and organic compounds found in it.

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Health benefits of Okra

A study published in the Journal of Food Processing & Technology sheds light on several health benefits of okra. [3] Let's discuss some of those important health benefits in detail below.

Improves digestion

Perhaps, the best part of adding okra to your diet is the significant increase you can have in your total fiber intake. The mucilaginous fiber found in it can help move food through your digestive tract by adding volume. This means that bowel movements are more regular and there is a reduction in gastrointestinal problems such as swelling, cramping, constipation, and the excess gas. Interestingly, it also helps prevent diarrhea, as it adds bulk to the watery stools. In addition, its fiber content can help eliminate excess cholesterol in the body and controls the rate at which sugar is absorbed by the body.

Diabetes management

Okra has powerful antioxidant Power in its seeds and husk, which specifically help people with type 2 diabetes. A 2011 study published in the Journal of Pharmacy and Bioalized Sciences explored the Anti-diabetic and antihyperlipidemic properties of green sticky vegetables. [4] reThe diabetic rats were given the powder form for a range of 14 to 28 days and showed better lipid profiles when the tests were completed. It is known that Okra water is beneficial for controlling blood glucose levels

Improve vision

Okra contains a very high content of vitamin A, as well as antioxidant components such as beta-carotene, xanthine and lutein. [5] Antioxidants are powerful compounds that destroy or neutralize free radicals, which are the dangerous byproducts of cells. metabolism. Free radicals are responsible for cellular degradation in the body, including those responsible for vision. By increasing the intake of this wonderful plant in your diet, you can protect your eyes against macular degeneration and cataracts.

Skin care

The high levels of vitamins C and A in the okra help to protect the health of the skin by promoting faster healing, reducing the appearance of scars and acne, and eliminating wrinkles. This is because the antioxidants. they are able to neutralize Free radicals that may have damaged skin cells. [6]

Reduces joint pain

Okra water has traditionally been used as a popular remedy to soothe joint pains and arthritic pain. To get the benefits of okra water, boil slit okras in filtered water until the water becomes sticky. Consume it with salt and pepper. This thick liquid is full of the nutrients of the vegetable. In addition, a study cited in the Journal of Nutrients revealed that the vegetable has anti-fatigue properties. [7] This means that by adding this vegetable to your regular diet along with routine exercises, you will definitely stay fit and healthy.

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Decrease blood pressure

Okra is a good source of vitamins and minerals, including potassium, which is an essential aspect of human health. Potassium is necessary to maintain the proper balance of fluids in the body because it balances sodium. In addition, potassium. help relax the blood vessels and arteries, which reduces blood pressure and decreases the pressure on the cardiovascular system. [8] This means that the chances of coagulation and atherosclerosis It will be greatly reduced.

Hair health

Okra water can be used to add shine and strength to hair strands; Simply apply the water to the hair and rinse after 15-20 minutes. The mucilage in this water, also known as okra slime, contains many minerals and vitamins that improve hair health.

Increase immunity

The various antioxidant components of okra make it very beneficial to fight free radicals and the high content of vitamin C also means that the immunity of the body is enhanced. This vitamin can stimulate the immune system to create white blood cells, which can fight foreign pathogens and materials in the body that can weaken the immune system. Additionally, investigation It also states that its antioxidant properties help prevent liver damage. [9]

<img title = "okrainfo" class = "alignnone size-full wp-image-47448 lazy keep-away" src = "https://www.organicfacts.net/wp-content/uploads/okrainfo.jpg" alt = " okrainfo” height=”900″ width=”1200″>

Word of caution: One thing you should worry about while consuming okra is your high level of oxalates. Oxalates They bind to existing kidneys and gallstones and cause them to grow and may worsen associated conditions. [10] Frying the vegetable can also increase the consumption of cholesterol during the day, so cooking it in another way is advisable if you want to maintain a good cholesterol balance. Also a study published in International Scholarly Research Notices, shows that the consumption of okra can improve glycemic control, but it should not be taken simultaneously with metformin hydrochloride to control diabetes mellitus. [11]

Enjoy okra in your favorite dishes or find new and delicious dietary options from around the world!

The 8 main nutritional benefits of the Okra, reference: https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-okra.html

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