Health and Nutritional Benefits of Okra

Okra

Okra is a little flowering plant or known as gumbo or ladies finger known for its edible seed pods, it is also warm season vegetable cultivated in warm and tropical climates, such as those in Africa and South Asia. okra resembles pepper a little in shape and has been cultivated as a food source for hundreds of years.

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 and is also a good source of minerals, vitamins, antioxidants, and fiber with a sticky juice that people use to thicken sauce

Currently okra is used in a variety of dishes around the world. In the southern U.S., it is an old favorite for thickening gumbo thanks to its gooey texture when cooked in water. It can also be chopped into stir fries or roasted in the oven for a crispier dish. More people in the world today are now getting creative with okra as its versatility and nutritional spectrum becomes better and well known.

Here are some nutritional and health benefits of okra.

RICH IN NUTRIENTS

Okra boasts an impressive nutrient profile and The lectin in okra may reduce the risk of certain cancers.

Two cup (200 grams) of raw okra contains

• Calories: 66
• Carbs: 14 grams
• Protein: 4 grams
• Fat: 0 grams
• Fiber: 6 grams
• Magnesium: 28% of the Daily Value (DV)
• Folate: 30% of the DV
• Vitamin A: 28% of the DV
• Vitamin C: 52% of the DV
• Vitamin K: 52% of the DV
• Vitamin B6: 28% of the DV

Or one cup of raw okra, weighing 100 grams (g) contains:

• Calories: 33
• Carbs: 7 grams
• Protein: 2 grams
• Fiber: 3.2 grams
• Folate: 15% of the DV
• Vitamin A: 14% of the DV
• Vitamin C: 23% of the DV
• Protein 1.9 g
• Fat 0.2g
• Carbohydrates 7.5 g
• Sugar 1.5 g
• vitamin K 31.3 milligrams (mg)
• Potassium 299 mg
• Sodium 7 mg
• Thiamin 0.2 mg
• Magnesium 57 mg
• Calcium 82 mg
• Vitamin B6 0.215 mg
• 60 micrograms (mcg) of folate
• 36 mcg of vitamin A

Okra is an excellent source of vitamins C and K1. Vitamin C is a water-soluble nutrient that contributes to your overall immune function, while vitamin K1 is a fat-soluble vitamin that’s known for its role in blood clotting

Individual needs for nutrients vary according to age, sex, activity level, and caloric intake. To help a person find out how much of a nutrient they need, the USDA provide an interactive tool.

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).

Summary Okra is rich in many nutrients and particularly high in vitamins C and K and some iron, niacin, phosphorus, this fruit is unique, as it provides protein, a nutrient that many other fruits and vegetables lack.

CONTAINS ANTIOXIDANTS

Okra is also a source of antioxidants. Okra, its pods, and seeds contain a variety of antioxidant compounds, including phenolic compounds and flavonoid and isoquercetin derivatives, such as catechins and quercetin. As well as vitamins A and C

Medical Research practically shows that eating a diet high in polyphenols may improve heart health by lowering your risk of blood clots and oxidative damage

Polyphenols may also benefit brain health due to their unique ability to enter your brain and protect against inflammation.

These defense mechanisms may help protect your brain from symptoms of aging and improve cognition, learning, and memory.

LOWER HEART DISEASE RISK
High cholesterol levels are associated with a greater risk of heart disease.
Okra contains a thick gel-like substance called mucilage, which can bind to cholesterol during digestion, causing it to be excreted with stools rather than absorbed into your body.

Another possible heart benefit According to the American Heart Association (AHA), eating foods that are high in fiber can reduce harmful cholesterol levels in the blood.

High fiber foods lower the risk of heart disease, stroke, obesity, and diabetes. Fiber can also slow heart disease in people who already have it.

The 2015-2020 Dietary Guidelines recommend eating 14 g of fiber in every 1000 calories consumed.

The guidelines also recommend that adults consume the following amount of fiber each day:

• 25.2–28 g per day for females between 19 and 50 years
• 30.8–33.6 g per day for males between 19 and 50 years

After the age of 50 years, they recommend a daily intake of:

• 22.4 g for women
• 28 g for men

Children and teenagers require different amounts of fiber, depending on their age and sex.

People can incorporate fiber into their diet by choosing fibrous foods, such as vegetables, fruits, legumes, and whole grains.

HAVE ANTICANCER PROPERTIES

Okra, beans, peanuts, and grains contain lectin, which is a type of protein.

Okra contains a type of protein called lectin, which may inhibit the growth of human cancer cells.
One test-tube study in breast cancer cells found that the lectin in okra may prevent cancer cell growth by up to 63%.

In a 2014 study, researchers used lectin from okra in a lab test to treat human breast cancer cells. The treatment reduced cancer cell growth by 63% and killed 72% of the human cancer cells. More studies are needed to see if okra has an effect on cancer in humans.

Another test-tube study in metastatic mouse melanoma cells discovered that okra extract caused cancer cell death.

Summary Okra contains a protein called lectin, which is being studied for its role in cancer prevention and treatment. 

Okra is a good source of folate. One 2016 review suggested that folate may have preventive effects against breast cancer risk in human.

A low folate intake may also increase a person’s risk of developing a range of cancers, including cervical, pancreatic, lung, and breast cancer.

Consuming folate from food sources alone is unlikely to have this effect, and people should aim to obtain enough folate from foods, such as okra.

LOWER BLOOD SUGAR

Maintaining healthy blood sugar levels is very important for your overall health. Consistently high blood sugar can lead to prediabetes and type 2 diabetes.

In 2011, researchers made a powder from the peel and seeds of okra to treat rats with diabetes. After approximately 1 month, the rats that consumed the powder had lower blood sugar and fat levels than those that did not.

Research in mice indicates that eating okra or okra extract may help decrease blood sugar levels

More research is needed to confirm whether this treatment would work in humans.

A 2019 review looked at several rodent studies that seemed to confirm okra’s potential as an antidiabetic agent. The authors called for further studies to see if people could use it as a nutraceutical, which is a food with medicinal properties.

Researchers suggested that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response

That said, okra may interfere with metformin, a common diabetes medication. Therefore, eating okra is not recommended for those taking this drug

Summary Eating okra has been linked to blood sugar control. Yet, some research suggests that it may interfere with common diabetes medications.

GASTROINTESTINAL HEALTH

Though not many of us want to talk about it, the colon is a vital organ. When the colon is damaged and does not function to its fullest potential, serious health problems can occur. If you’re not thrilled with the idea of a colonic or some other type of colon cleanse, then consider this natural alternative for boosting colon health: Lady Finger. More commonly known as okra, and okra is high in dietary fibers now dietary fiber helps prevent constipation and maintain a healthy digestive system.

Research suggests that the more fiber a person eats, the less chance they have of developing colorectal cancer.

Fiber in the diet also helps reduce appetite, and it may contribute to weight loss.

In Asian medicine, people add okra extract to foods to protect against irritation and inflammatory gastric diseases. The anti-inflammatory and antimicrobial action may help protect against gastrointestinal problems.

OTHER HEALTH-RELATED USES

Okra seeds can also provide oil and protein, and people have used them as a source of oil in small-scale production.

In regions where food is scarce, the seeds can offer a source of high quality protein.

In medicine, the viscous extract of okra could be useful as a tablet binder, a suspending agent, a serum albumin extender, a plasma replacement, or a blood volume expander.

Okra also has some uses in medicine. Scientists use it to bind the compounds in tablets, to make liquids for suspending compounds, as a replacement for blood plasma, and to expand the volume of blood.

BENEFICIAL FOR PREGNANT WOMEN

Okra is a nutritious pod vegetable which is good for pregnancy. Eating okra during pregnancy will help you obtain various nutrients such as folic acid, fibre, protein, carbohydrates, vitamin C, potassium, calcium, beta-carotene, etc. vital for pregnancy. Even if you consume okra in any form whether cooked, fried, roasted or grilled, you will still be able to reap the maximum nutrients stored in it.

Okra is rightly termed as the nutritional powerhouse and finds its place in both culinary and medicinal purposes. Eating okra during pregnancy is vital for the healthy development of the growing fetus. It has a unique taste and is particularly beneficial when consumed during the first trimester. 

Take a look at some of these excellent benefits of okra during pregnancy:

Folate (vitamin B9) is an important nutrient for pregnant women. It helps lower the risk of a neural tube defect, which affects the brain and spine of a developing fetus.

It’s recommended that all women of childbearing age consume 400 mcg of folate every day.
A review that included 12,000 healthy adult women found that most consumed just 245 mcg of folate per day, on average

Another study that followed 6,000 non-pregnant women over 5 years discovered that 23% of participants had inadequate folate concentrations in their blood.

Okra is a good source of folate, with 1 cup (100 grams) providing 15% of a woman’s daily needs for this nutrient.

Get A Good Sleep

Okra contains essential amino acids, namely tryptophan, which improves the mental health of a person and aids in getting good sleep. Sleep is a problem during pregnancy and hence eating okra can ease things a bit.

Eliminate Toxins from The Body

Okra also helps in flushing out toxins from the body. Also, the mucus and the fibres in okra helps in stabilizing the blood glucose.

Controls Hair Fall

During pregnancy, women complain of excessive hair fall. This can be controlled considerably by consuming okra.

Summary Eating okra will help pregnant women meet their daily folate needs. Folate is important for preventing neural tube defects.

Cooking okra can be simple. Add it to your grocery list to try a new ingredient with powerful health effects.