Okra, also known as lady’s finger, is a vegetable that packs a punch regarding nutrition and health benefits. This green pod-like vegetable is low in calories and fiber, making it a great addition to a balanced diet. Not only is okra a good source of vitamins A and C, but it also contains essential minerals such as calcium, magnesium, and potassium.
One of the standout health benefits of okra is its ability to support digestive health. The high fiber content helps to regulate bowel movements and prevent constipation. Additionally, the mucilage found in okra acts as a natural laxative, promoting a healthy digestive system.
Furthermore, okra is rich in antioxidants, which protect the body against oxidative stress and reduce the risk of chronic diseases such as heart disease and cancer. These antioxidants also contribute to healthy skin and hair, giving you a radiant and youthful appearance.
For those concerned about their blood sugar levels, okra may be a valuable addition to their diet. Studies have shown that okra has the potential to improve insulin sensitivity and regulate blood glucose levels, making it beneficial for individuals with diabetes or those at risk of developing the condition.
Incorporating okra into your meals is easy. It can be enjoyed in various ways, such as stir-frying, steaming, or adding it to soups and stews. Its mild flavour and versatile nature make it a popular choice in many cuisines worldwide.
In conclusion, okra’s many nutrition and health benefits make it a valuable addition to any diet. From its high fiber content to its antioxidant properties, okra offers a range of advantages for overall well-being.
Okra is a flowering plant known as Abelmoschus esculentus or lady’s fingers in some English-speaking countries. It is a member of the Mallow family and originates from East Africa. The plant produces edible green seed pods, and it is widely grown in tropical, subtropical, and warm temperate regions across the globe. Okra is a popular ingredient in many cuisines worldwide. (1).
Okra is a vegetable that is not only delicious but also very nutritious. It is low in calories and fiber, making it a great food for weight management. It is also rich in vitamins A and C, minerals like potassium and magnesium, and antioxidants like flavonoids and phenolic compounds. These antioxidants can help to protect your body against diseases and promote good health. If you want to enjoy the benefits of okra, try adding it to your diet in different ways. Here are some tips that can help you incorporate it into your meals. (2)
Many Benefits of Consuming Okra
1. Okra is Rich in nutrients
Okra is a nutrient-rich vegetable that offers a range of health benefits. It is a good source of vitamins A, C, and K, as well as folate and potassium. Additionally, okra contains fiber, which aids digestion and helps maintain a healthy weight. The vegetable is also low in calories and fat, making it a great choice for those looking to maintain a balanced diet. Furthermore, okra is known for its high antioxidant content, which can help protect the body against harmful free radicals. Overall, incorporating okra into your diet can contribute to improved overall health and well-being.
100 grams raw okra contains the following nutrients:
| Nutrients | Unit |
| Water | 89.6 g |
| Energy | 138 KJ |
| Protein | 1.93 g |
| Fiber | 3.2 g |
| Vitamin A | 14% of the Daily Value |
| Vitamin C | 26% of the Daily Value |
| Vitamin B6 | 14% of the Daily Value |
| Vitamin K | 26% of the Daily Value |
| Magnesium | 14% of the Daily Value |
| Fat | 0 g |
| Calories | 33 g |
| Carbs | 7 g |
| Protein | 3 g |
| Folate | 15% of the Daily Value |
2. Okra Improves Heart Condition
Okra is a vegetable that contains soluble fiber, which can help to lower serum cholesterol levels and reduce the risk of heart disease. Eating okra is an effective way to control cholesterol levels in the body. It is also high in pectin, which helps lower high blood cholesterol levels by altering bile production in the intestines. High cholesterol levels are often linked to a greater risk of heart disease.
Moreover, the mucilage in okra is a thick gel-like substance that can bind to cholesterol during digestion, causing it to be excreted with stools rather than absorbed into the body.
A study on mice showed that those on a high-fat diet containing 1% or 2% okra powder eliminated more cholesterol in their stools and had lower total blood cholesterol levels than the control group. This suggests that okra can help control cholesterol levels.
Another possible heart benefit of okra is its polyphenol content. A 4-year study on 1,100 people showed that those who ate a diet rich in polyphenols had lower inflammatory markers associated with heart disease.
3. Okra Helps to Prevent Diabetes and Stabilize Sugar Level
Okra is more than just a regional delicacy. According to several studies, it has the potential to help lower blood sugar levels, making it a possible tool for people with diabetes. If you or your loved one has diabetes, it’s worth consulting your doctor, dietitian, or diabetes educator to see if you can incorporate okra into your diet. The presence of Eugenol in Okra helps fight diabetes. The fibre in okra also helps to stabilize blood sugar levels by slowing down the absorption of sugar from the intestines.
4. Presence of Anticancer Properties
Okra has been found to have potential health benefits for colon health and cancer prevention. The vegetable contains a protein called lectin, which has been studied for its anti-cancer properties. One study conducted in test tubes found that okra lectin can inhibit breast cancer cell growth by up to 63%. Additionally, another study discovered that okra extract caused cancer cell death in metastatic mouse melanoma cells. However, these studies were conducted in test tubes, and more human research is needed to determine the full extent of okra’s cancer-fighting potential. Despite these promising results, it is important to remember that okra should not be used as a replacement for conventional cancer treatment. (3)
5. Healthy and Beneficiary to Pregnant Women
Folate, also known as vitamin B9, is a crucial nutrient for pregnant women. It helps reduce the risk of a neural tube defect, which can adversely affect the brain and spine of a developing fetus.
Okra is a great source of folate, making it highly beneficial for the fetus during pregnancy. Folate is an essential nutrient that supports the development of the fetus’s brain. The high levels of folic acid in okra play a vital role in the formation of the neural tube of the fetus from the fourth to the twelfth week of pregnancy.
It is recommended that all women of childbearing age consume 400 mcg of folate daily. However, according to a review involving 12,000 healthy adult women, most women only consume an average of 245 mcg of folate daily. Additionally, a five-year study of 6,000 non-pregnant women found that 23% of the participants had insufficient folate concentrations in their blood.
One cup (100 grams) of okra contains 15% of a woman’s daily folate requirement, making it a good source of this essential nutrient. (4)
6. Okra Improves Eyesight
Okra is a powerhouse of Vitamin A and antioxidants such as beta-carotenes, xanthein, and lutein. These powerful compounds destroy free radicals that can cause cell degradation and affect vision. If you eat okra regularly, it can protect your eyes from macular degeneration and cataracts.
Vitamin A and beta-carotene are essential nutrients that can help maintain good eyesight. These nutrients also help prevent eye-related diseases such as cataracts. Vitamin A promotes good eye health and protects against age-related eye disorders.
7. Okra Improves Human Immunity
Okra is a superfood that is rich in antioxidants and Vitamin C, which makes it an effective way to fight against free radicals and boost immunity. Vitamin C is known to enhance the functioning of the immune system, which helps to produce white blood cells and combat foreign pathogens that weaken the immune system. The high Vitamin C content in okra also helps to fight cold and cough by encouraging a healthy immune system. Additionally, Okra contains many essential minerals such as magnesium, manganese, calcium, and iron that fight against harmful free radicals and promote an overall healthy immune system.
8. Okra Boost Memory
The goodness of essential nutrients in okra, which include phosphorus, omega-3, and omega-6 fatty acids, helps to boost memory and improve brain health. Okra is considered the best choice for enhancing memory. To consume okra for this purpose, you can soak 3 to 4 chopped okra in a cup of water and drink this okra water first thing in the morning. Okra is a nutrient storehouse that offers a spectrum of beneficial effects on health. It is easily available all year round, very low in calories, and can be prepared in many ways. Okra can be added to many Indian recipes like gravies, curries, and crunchy fritters as a tasty vegetable to relish.
9. Okra is Rich In Nutrients
Okra is an incredibly nutritious vegetable rich in essential vitamins and minerals. It’s an excellent source of vitamin C, vitamin K, and folate. Moreover, okra contains a substantial amount of fiber, which is crucial for maintaining a healthy digestive system. It’s also packed with antioxidants that help shield the body from harmful free radicals. Adding okra to your diet can offer various benefits, including better heart health, improved digestion, and a stronger immune system.
Crispy Kurkuri Okra Masala. Click on the picture for Recipe.
10. Okra Boosts Thick Hair Growth
Extracts of okra gel can be obtained by boiling okra and filtering the residue. This slimy residue not only benefits the skin but also promotes hair growth and thickness. Okra contains vitamin C and antioxidants which can help to strengthen the hair follicles, stimulating the growth of long and robust locks of hair. The high antioxidant content ensures the complete removal of harmful free radicals that cause weak and brittle hair and incessant hair loss. This guarantees the renewal of healthy hair growth.
Summary:
In summary, Okra, also known as lady’s finger, is a superfood that is packed with essential nutrients and health benefits. This wholesome green vegetable is rich in dietary fiber, proteins, and vitamins such as A, B, C, and K, as well as minerals like calcium, magnesium, iron, and zinc. It also contains polyphenol antioxidants and plant-based bioactive compounds, which provide anti-diabetic, anti-inflammatory, and antimicrobial effects. These benefits make it an excellent food choice for optimal heart, digestive, and bone health.
It is recommended to add okra in moderate amounts as part of your regular diet to avoid any potential side effects and enjoy its exceptional health benefits for overall wellness.
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