Okra is one of the tasty green vegetables which have a small and spear-shape with a mild taste. It resembles a pepper and is used in a variety of dishes around the world. This flowering plant is also known as ladyfinger or bhindi. The scientific name of okra is Abelmoschusesculentus.In this blog we are going to tell you the health benefits of Okra, so read this blog carefully to get the complete information.
Due to its versatility and well-known nutritional spectrum, people are now getting creative with okra. Using okra is a solid way to keep many problems at the bay. The best thing about this green veggie is that it can have many dishes as well as packed with impressive amounts of nutrients.
Nutrition present in okra –
One cup or 100 grams of raw okra contains:
- 33 calories
- 1.9 g of protein
- 0.2 g of fat
- 7.5 g of carbohydrates
- 3.2 g of fiber
- 1.5 g of sugar
- 31.3 milligrams (mg) of vitamin K
- 299 mg of potassium
- 7 mg of sodium
- 23 mg of vitamin C
- 0.2 mg of thiamin
- 57 mg of magnesium
- 82 mg of calcium
- 0.215 mg of vitamin B6
- 60 micrograms (mcg) of folate
- 36 mcg of vitamin A
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How can okra be used on your plate?
Okra is used in different dishes all around the world. It is gaining popularity all the time due to its various uses which include:
- As a pickled vegetable
- As an ingredient in soups
- In main course and side dishes
- As a vegetable oil
- Okra water as a traditional therapy for diabetes
Forms of okra –
- Wet okra: Cooking okra in moisture releases a juice that increases the soup thickness.
- Dried okra:It is used to thicken a sauce. Also, people use it as an egg white substitute.
- Okra seeds:People roast and grind seeds to make a non-caffeinated coffee substitute.
Health benefits of okra –
- Low calorie food–Okrahelps satisfy your hunger and get you stay trim. It is low in calorie count thus, helps you maintain the right weight.
- Great for digestion – The fiber present on okra works well forthe digestive tract and keeps you healthy. This green vegetable not only keeps your weight down but also makes you look young.
- Keep you feeling full – Okra has a high amount of dietary fiber that helps you feel full for a long time.
- Diuretic nature –Okrahelps the body detoxify itself and shed excess water weight.
- Boost the immune system – The vegetable has the healthy fiber which is required to form good bacteria in our intestines and builds our immunity against viruses and infection.
- Cancer fighting properties –Okra is packed with antioxidants as well as provides support to cells forfighting off free-radicals leading to cancer. The veggie is a good source of folate that has preventive effects against cancers including cervical, breast, pancreatic and lung cancer.
- Control cholesterol levels–Okra containspectin which lowers LDL or bad cholesterol and improves cardiac function.
- Stabilize blood sugar levels – The fiber content present in okra is responsible for slowing down the rate of sugar absorption in the digestive tract.
- Supports fertility and healthy pregnancy – Folates in okra are important in a pre-conception diet and support a healthy mom and baby during pregnancy.Low folate levels can lead to pregnancy loss and miscarriage.Doctors advise that women should take more folate during pregnancy and breastfeeding.
- Prevent kidney disease – Eating okra results in the reduction of kidney damage over time.
- Prevent diabetes – Studies showthat okra has stabilizing effects on blood sugar which in turn, reduces blood sugar levels and prevents diabetes. Studies confirmed that consuming okra powder lowers blood sugar and fat levels to a great extent.
- Support ulcer healing – Okra coats the digestive tract and helps in the healing of peptic ulcers.
- Reduce asthma symptoms – Okra is packed with vitamin C that eases respiratory issues like asthma.
- Good for the brain –Research shows that eating okra frequently promotes a mental boost.
- Give you shiny and bouncy hair – The best thing you can do to give your hair an extraordinary look is to apply okra paste with lemon juice in your hair once a week.
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Risks and precautions of using okra –
- Kidney stones:High in oxalates, okra causes kidney stonesand may increase the risk of kidney stones in people who have had them previously.
- Gastrointestinal problems:Fructanspresent in okra can cause gas, diarrhea, cramping and bloating in people.
- Inflammation:Solanine in okra may trigger arthritis, joint pain and prolonged inflammation in some people.
Final Words –
Like other green vegetables, okra is full of antioxidants, vitamins, and minerals. It is a nutritional powerhouse and definitely, a healthful addition to the diet but as any other food, it is best to eat it in moderation and as part of a balanced diet.I hope, this blog is sufficient enough to provide the information about Health Benefits Of Okra.
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