Okra: Health and NuOkra: 7 Health and Nutrition Benefitstrition BenefitsOkra: Health and Nutrition BenefitsOkra: Health and Nutrition Benefits
Okra is high in antioxidants, magnesium, folate, and vitamins A, C, and K1. It can help support a healthy pregnancy, heart, and blood sugar. It may even possess anticancer properties. Okra is a flowering herb that’s known for its edible seeds. It is cultivated in tropical and warm climates, such as Africa and South Asia. Okra is available in both red and green. The red variety turns green after cooking, but both varieties have the same taste.
Okra, which is classified biologically as a fruit but used in cooking like a vegetable, is a common ingredient. It is a common ingredient in Southern American cooking and adds a unique flavor to gumbo. It can be slimy, and some people don’t like it. Okra is a nutritious food that’s often overlooked. Okra has seven health and nutrition benefits.
1. Rich in nutrients
Okra is a rich source of nutrients.
One cup (100 grams) of raw okra contains:
● Calories: 33
● Carbs: 7 grams
● Protein: 2 grams
● Fat: 0 grams
● Fiber:3 g
● Magnesium: 14% Daily Value (DV)
● Folate: 15% DV
● Vitamin B: 24% of DV
● Vitamin C: 26% of the Daily Value
● Vitamin C: 25% of the DV
● Vitamin 6: 14% of the Daily Value
Okra is a good source of vitamin C and K1. Vitamin C is water-soluble and contributes to immune health, while Vitamin K1 is a fat-soluble vitamin known for its role as a blood clotting agent. Okra also contains fiber and some protein. Okra is unique among fruits and vegetables because it contains protein. Protein consumption is linked to weight loss, blood sugar control, and bone mass.
2. Containing beneficial antioxidants
Okra is packed with antioxidants, which are beneficial to your health. Antioxidants in food are compounds that protect against harmful molecules known as free radicals. The antioxidants that are most abundant in okra include polyphenols, including flavonoids, isoquercetin and other flavonoids, vitamins A and C, and vitamin C.
A diet rich in polyphenols can improve your heart health, reducing the risk of blood clots as well as oxidative stress. Polyphenols can also protect your brain from inflammation due to their unique ability to enter the brain. These defense mechanisms can protect your brain against aging symptoms and improve cognition and learning.
3. Can lower the risk of heart disease
High levels of cholesterol are linked to a higher risk of heart disease. Okra contains a substance that looks like a thick gel called mucilage. This substance can bind with cholesterol and cause it to be excreted in stools instead of absorbed by your body. In a study of 8 weeks, mice were randomly divided into three groups. They were fed a high-fat diet with okra containing either 1% or 2.5% powder, or a diet high in fat without the powder.
The mice that ate okra had lower cholesterol levels in their blood and fewer stools than the control group. Okra’s polyphenol content is another possible heart benefit. In a 4-year study of 1,100 participants, those who consumed okra rich in polyphenols showed lower levels of inflammatory markers linked to heart disease.
4. Anticancer properties may be present.
Okra contains a protein called lectin that may inhibit the growth and spread of cancerous cells in humans. In a test tube study, the lectin found in okra can inhibit cancer cell growth by up to 63%.
A test-tube study on metastatic mouse melanomas cells found that okra extract caused the death of cancerous cells (trusted source). Remember that these tests were conducted in test tubes using concentrated and extracted components from okra. Before any conclusions can be drawn, more human research must be done.
5. May lower blood sugar
It is important to maintain a healthy blood sugar level for your overall well-being. High blood sugar levels can lead to type 2 diabetes and prediabetes. According to a study conducted on mice, eating okra or an extract of okra may lower blood sugar levels. One study found that rats who were given purified okra and liquid sugar had fewer spikes in blood sugar than those in the control group.
Researchers suggest that okra reduces sugar absorption through the digestive system, resulting in a more stable response to blood sugar. It is important to note that okra can interfere with metformin. This drug is commonly used for diabetes. It is therefore not recommended that those who are taking metformin consume okra.
6. Benefits for pregnant women
Folate is an essential nutrient during pregnancy. It lowers the risk of neural tube defects, which can affect the spine and brain of the developing fetus. All women who are pregnant or planning to become pregnant should consume 400 mcg of folate per day. In a study of 12,000 women, the majority consumed only 245 mcg of folate daily on average.
A study of 6,000 women who were not pregnant over a period of five years found that 23% had low folate levels in their blood. Okra contains a lot of folate. One cup (100 g) provides 15% of the daily requirements for this nutrient.
7. Add these to your diet easily.
Okra is a simple vegetable to prepare, even if it’s not regular in your kitchen. Look for smooth, tender green pods that are free of brown spots and dried ends. You can store them in the refrigerator for up to 4 days before you cook.
Okra is usually used in stews and soups. It contains mucilage, which is a thick substance when heated. Follow these simple techniques to avoid slimy okra:
● Cook the okra on high heat.
● Do not crowd your pan or skillet. This will reduce efficiency.
The heat can cause sliminess.
● Pickling okra can reduce the slime.
● The acidity of tomato sauce can reduce the amount of toxins in the meat.
gumminess.
● Slice and roast the okra.
● Grill the meat until its surfaces have become lightly charred, adding seasoning as necessary to the mix.
Bottom line
Okra has many health benefits. This fruit is rich in antioxidants, magnesium, folate, and fiber. It also contains vitamins A, C, and K1. Okra can be beneficial to pregnant women’s cardiovascular health and blood sugar control. It may have anticancer qualities. It is easy to cook okra. It is a powerful ingredient that can be added to your shopping list.
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