Benefits, Harm, Nutrition and Calories of Okra

Okrais a flowering plant. It grows in warm and tropical climates such as in Africa and South Asia. It 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, It is used as a vegetable in cooking. Disliked by some for its slimy texture, this vegetable has many benefits and its nutritional profile is also remarkably good.

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What is Okra?

Okra ( Abelmoschus esculentus ) is a hairy plant belonging to the mallow family (Malvaceae). Okra plantIt is native to the tropics of the Eastern Hemisphere.

Okra shellIt consists of oval dark seeds inside and contains a good amount of mucilage.

Technically, it is a fruit because it contains seeds, but it is considered a vegetable, especially for culinary use.

Nutritional Value of Okra

Okrahas an impressive nutritional profile. A glass (100 grams) raw okra It has the following nutrient content:

Calories: 33

Carbs: 7 grams

Protein: 2 grams

Fat: 0 grams

Fiber: 3 grams

Magnesium: 14% of the Daily Value (DV)

Folate: 15% of the DV

Vitamin A: 14% of the DV

Vitamin C: 26% of the DV

Vitamin K: 26% of the DV

Vitamin B6: 14% of the DV

This beneficial vegetable is an excellent source of vitamin C and K1. Vitamin C is a water-soluble nutrient that contributes to general immune function, while vitamin K1 is a fat-soluble vitamin known for its role in blood clotting.

In addition calories of okra and it is low in carbohydrates and contains some protein and fiber. In many fruits and vegetables, protein in okra They do not.

What are the Benefits of Okra?

Contains beneficial antioxidants

OkraContains many antioxidants that benefit health. Antioxidants are compounds in foods that remove damage from harmful molecules called free radicals.

Major antioxidants in this vegetable, such as flavonoids and isoteketin polyphenols and also vitamins A and C.

Studies show that polyphenols improve heart health by reducing the risk of blood clots and oxidative damage. Polyphenols also benefit brain health due to their ability to enter the brain and protect against inflammation.

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

Lowers the risk of heart disease

High cholesterol levels are associated with a higher risk of heart disease.

OkraIt contains a thick gel-like substance called mucilage that can bind cholesterol during digestion, causing it to be excreted in the feces rather than being absorbed in the body.

One 8-week study divided the mice into 3 groups and gave a high-fat diet with or without 1% or 2% okra powder.

Okra The mice on their diet eliminated more cholesterol in their faeces and kept their total blood cholesterol levels lower than the control group.

Another possible heart benefit is its polyphenol content. A 1100-year study in 4 people showed that consuming polyphenols lowers inflammatory markers associated with heart disease.

Has anticancer properties

Okraable to inhibit the growth of human cancer cells lectin It contains a protein called. A test-tube study in breast cancer cells found that the lectin in this vegetable can inhibit cancer cell growth by up to 63%.

Another test-tube study in metastatic mouse melanoma cells okra extractdiscovered that causes cancer cell death.

Balances blood sugar

Healthy blood sugar level protecting is very important for overall health. Consistently high blood sugar, prediabetes and can lead to type 2 diabetes.

Studies in mice okra or a okra extract shows that eating can help reduce blood sugar levels.

Researchers have noted that this vegetable reduces sugar absorption in the digestive system and provides a more stable blood sugar response.

Good for bones

Okra Foods rich in vitamin K are beneficial for bones. Vitamin K helps bones absorb calcium. People who get enough vitamin K have strong bones and are less at risk of fractures.

Improves digestive health

Fiber helps prevent constipation and maintain a healthy digestive system. According to research, the more fiber a person eats, the less chance of developing colorectal cancer.

Dietary fiber also helps reduce appetite and provides weight loss.

Improves vision

Okra It is also used to improve eyesight. Okra shellIt is a great source of vitamin A and beta-carotene, an essential nutrient for eye health.

Benefits of Okra During Pregnancy

folate (Vitamin B9) is an essential nutrient for pregnant women. It helps reduce the risk of neural tube defects affecting the brain and spine of a developing fetus.

It is recommended that all women of childbearing age take 400 mcg of folate every day.

100 grams of okrameets 15% of a woman's daily folate needs, meaning it is a good source of folate.

Benefits of Okra to Skin

OkraDietary fiber in keeps digestive problems at bay and provides a healthy skin. Vitamin C helps to repair body tissues and make the skin look younger and more vibrant. 

The nutrients in this vegetable also prevent skin pigmentation and help rejuvenate the skin.

Okra Slimming

That does not contain unsaturated fat or cholesterol and is very low in calories okrais an ideal food for those who want to lose weight. It is also rich in fiber. In other words, it keeps you full and helps to lose weight.

What are the Benefits of Okra Water?

Eating okra as well as benefits, okra juice There are also some benefits to drinking. Request Benefits of okra juice...

Prevents anemia

Those with anemia problems, drinking okra juicecan benefit from. Okra juiceAllows the body to produce more red blood cells, which helps treat anemia. 

Okra juice It contains many vitamins and minerals. Some of these are nutrients such as vitamin A, vitamin C, and magnesium that help produce more red blood cells in the body.

Reduces sore throat and cough

Okra juice used to treat sore throat and severe cough. The person suffering from sore throat and cough okra juice can consume. It reduces the symptoms of these ailments with its antibacterial and antiseptic properties.

Useful for diabetes

Okracontains insulin-like properties that are useful in treating diabetes. Okra juice It helps to lower the sugar level in the blood. Therefore, regularly to control diabetes okra juice Consume.

Helps treat diarrhea

Diarrheais one of the most disturbing health problems a person can experience. It causes a large amount of water and essential mineral loss from the body. Okra juice It is used to treat diarrhea and helps regenerate the body.

It lowers cholesterol levels

The herb contains a lot of soluble fiber that can help the body lower cholesterol levels. Okra juiceRegular consumption can lower the level of cholesterol in the blood and protect the heart.

Reduces constipation

The same soluble fiber that can help control cholesterol levels in the blood also helps relieve constipation. Acting as a natural laxative okraThe fiber content in it binds to toxins and facilitates bowel movements.

Helps improve the immune system

The immune system helps the body fight various illnesses such as colds and flu. Okra juiceIt contains high amounts of vitamin C and antioxidants that help boost one's immune power.

Improves skin health

Regular drinking okra juicehelps to improve skin health. Antioxidants help purify the blood and reduce acne and other skin diseases caused by impurities in the blood.

Decreases asthma attacks

Okra juice it also reduces the risk of asthma attacks and is of great benefit to asthma sufferers.

Strengthens bones

Okra juiceThis benefit to health helps strengthen bones. Folate provides great benefits for both mother and child during pregnancy.

It prevents osteoporosis by increasing bone density by making bones stronger and healthier.

What are the Harms of Okra?

Too much eat okra it may have a negative effect on some people.

Fructans and gastrointestinal problems

OkraIt is rich in fructans, a type of carbohydrate that can cause diarrhea, gas, cramping and bloating in people with bowel problems. 

Those with irritable bowel syndrome (IBS) are uncomfortable with foods high in fructan.

Oxalates and kidney stones

Okra oxalateIt is also high in s. The most common type of kidney stone is made of calcium oxalate. High-oxalate foods increase the risk of these stones in those who have had this disease before.

Solanine and inflammation

Okra It contains a compound called solanine. Solanine is a toxic chemical associated with joint pain, arthritis, and long-term inflammation for a small percentage of people who may be susceptible to it. It is found in many fruits and vegetables such as potatoes, tomatoes, eggplants, blueberries and artichokes.

Vitamin K and blood clotting

Okra and other foods high in vitamin K can affect those taking blood-thinning medications such as warfarin or Coumadin. 

Blood thinners are used to prevent harmful blood clots that can prevent blood from reaching the brain or heart.

Vitamin K helps blood clot. People at risk of blood clots should not change the amount of vitamin K they take.

Does Okra Cause Allergy?

It may cause allergy development in some people.

Food allergies occur with the erratic response of the immune system. If he is too sensitive to a particular food, the immune system will start to fight it with antibodies and chemicals. The release of these chemicals initiates allergy symptoms all over the body.

Okra allergy symptoms occurs after consumption. 

Itching

Skin rash

Tingling in the mouth

Nasal congestion

Wheezing

Fainting

Dizziness

Hoarseness

Swollen lips, face, tongue, and throat

Okra allergy The simplest way to prevent and treat is by not eating this vegetable. If you suspect an allergy, go to a doctor.

Okra Storage and Selection

When choosing okra Do not buy crumpled or soft ones. If the ends begin to darken, it will soon deteriorate.

Keep the vegetable dry and don't wash it until you're ready to use it. Storing it in a drawer in a paper or plastic bag preserves its slimy texture and can stop mold growth. Fresh okra will not last more than 3 to 4 days.

As a result;

Okra, It is a nutritious vegetable with many health benefits. It is rich in magnesium, folate, fiber, antioxidants and vitamins C, K1 and A.

It is beneficial for pregnant women, heart health and blood sugar control. It has anticancer properties.