Okra is a nutritious vegetable....BUT

Okra is a nutritious vegetable, a rich source of fiber and vitamin C.

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. Making the effort to add it to your diet is an inexpensive, low-calorie and tasty way of consuming essential nutrients.

Okra is a perennial flowering plant that belongs to the mallow family. Its scientific name is Abelmoschus esculentus. Okra pods can grow up to 15 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 a pith. The pods are harvested early and eaten as a vegetable. They have a mild taste and texture. Okra leaves are also consumed, sometimes raw in salads, most times cooked like beet greens.

Nutritional Content

Okra is considered an especially healthy vegetable 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, according to “The Nutribase Complete Book of Food Counts.” 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.

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, aging,diseases and infections(immune boost). 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. Okra seeds contain oligomeric catechins and flavonoid derivatives, both of which have been linked to a lower risk of cancer.

The gumbo itself contains quercetinderivatives, and both pods and seeds contain phenolic compounds.

These compounds are believed to have antioxidant,, antimicrobial, and anti-inflammatory properties

The mucilage of okra is also said to bindcholesterol and bile acid. It collects toxins from the liver and carries them out of the body.

Risks and precautions

Eating too much okra may be of adverse effect on some people.

1. Fructans and gastrointestinal problems: Okra is rich in fructans, a type of carbohydrate that can cause, cramping, diarrhea, gas and bloating in people with bowel problems. People with irritable bowel syndrome (IBS) and other gut conditions are more likely to be sensitive to foods high in fructans.

2. Oxalates and kidney stones: Okra is also high in oxalates. The most common type of kidney stone is made of calcium oxalate.

High-oxalate foods can increase the risk of these stones in people who have had them previously. Other high oxalate foods include spinach, rhubarb.

3. Okra contains a compound called solanine. Solanine is a toxic chemical that has been linked to joint pain, arthritis, and long-lasting inflammation for a small
% of people who may be sensitive to it. It is found in many fruits and vegetables, including potatoes, tomatoes, eggplant, blueberries, and artichokes.

4. Vitamin K and blood clotting: Okra, and other foods that are high in vitamin K, can affect those who use blood-thinning drugs like warfarin, or Coumadin. Blood thinners are used to prevent harmful blood clots that can block blood from getting to the brain or heart.

Vitamin K helps the blood to clot. People who are at risk of blood clots should not suddenly change the amount of vitamin K they eat but keep their intake of vitamin-K-rich foods steady from day to day.

Storage
Keep okra dry, and do not wash it until you are ready to use it. Store it in a dry place, a paper or dry cloth or plastic bag laid flat on the counter or ground can stop it from becoming slimy or moldy. Fresh okra does not last for more than 3 to 5 days.

Preparing Okra

Although okra leaves are sometimes eaten raw, pods are cooked in a general way. The pods are often sliced or chopped into smaller sections and either boiled, stewed or fried on low heat, which removes most of the mucilaginous content, but preserves most of the vitamin and mineral content. Once cooked and softened, okra pods are often mixed with other vegetables, rice or meat. In the Caribbean islands, for example, okra pods are stewed with fish to make a soup. Okra pods can be pickled and preserved like other vegetables, too. Fresh okra pods are available in most grocery stores, but avoid selecting ones that are soft. Instead, look for crispy pods that are a dark green color.

Takeaway

Okra, like other vegetables, can be a healthy addition to ones diet. But, just as with any food or nutrient, it is best when eaten in moderation and as a part of a  balanced meal or diet.