What are the Benefits of Okra?

What are health Benefits of Okra?

Okra is an especially nutritious vegetable rich in fiber.

Okra, also called lady fingers or gumbo, is a very nutritious pod vegetable, only a little thinner and more pointed. The plant is cultivated throughout tropical and warm temperate regions worldwide, although it’s  popularly grown in West Africa, the Caribbean and Southern Asia. Okra is high in fiber, vitamin C and folic acid.

Okra is an vegetable that has been a staple of African and Indian cuisine for many years, and also used for medicinal purposes.

You may be unfamiliar with how to prepare okra, but making the effort to add it to your diet is a great way to get back in shape and a tasty way of consuming many essential nutrients.

Okra

Okra is a perennial flowering plant that belongs to the mallow family. Its scientific name is Abelmoschus esculentus. Okra pods can grow up to 12 inches in length, but they are typically between 3 and 6 inches long. 

The fibrous green pods contain many small, round white seeds arranged in rows. The pods are harvested while immature and eaten as a vegetable. They have a mild taste, similar to boiled corn and slippery(slimy) texture.

The leaves, however, should be consumed Wisely. Sometimes raw in salads, or cooked.

Nutritional Content

Okra is considered healthy, due to its high fiber, vitamin C and folic acid content, although it’s also a good source of vitamin B-6, niacin, vitamin K, beta-carotene, calcium, potassium and phosphorus. For example, 100 grams of raw okra pods contains about 3.3 grams of fiber, 21 milligrams of vitamin C and 88 micrograms of folic acid. Okra is also low in calories, containing only 30 calories per 100 grams. The fibrous green pods are fat-free, although the white seeds within the pods contain unsaturated fat such as oleic and linoleic fatty acids.

Summary: 100 grams of okra has been reported to meet over 20 per cent of the daily values which the body needs and has a low fat content.

Potential Health Benefits

The fibrous and mucilaginous nature of okra pods promotes digestion and helps to relieve constipation. 

Due to the high antioxidant properties of vitamin C, beta-carotene and other flavonoids, the pods also help to combat free radicals and prevent tissue damage and aging. 

Folic acid, also known as vitamin B-9, is especially important during pregnancy because it decreases the incidence of neural tube defects in newborns. 

Vitamin C-rich foods such as okra can stimulate your immune system and help prevent or combat infections. B-vitamins such as B-6 and niacin are important for metabolism and energy production.

Okra is also a source of antioxidants. Its seeds contain oligomeric catechins and flavonoid derivatives, both of which have been linked to a lower risk of cancer.

The gumbo contains quercetin derivatives, and both pods and seeds contain phenolic compounds. Compounds believed to have antioxidant, antimicrobial, and anti-inflammatory properties.

Preparing Okra

Although okra leaves are sometimes eaten raw, the pods must be properly cooked. The green pods can be sliced or chopped into smaller sections and either boiled, stewed or fried on low heat, depending on what it is you're looking for. Once cooked and softened, okra pods mixed with other vegetables, spices, rice, meat, chicken, or fish(e.g seafood okra) adds more flavor in no time!