Sometimes called “lady’s finger,” okra is a flowering plant with edible seed pods.Studies using concentrated compounds from okra showed they inhibited the growth of breast cancer cells by up to 63%. .
Okra: Nutrition, benefits, and recipe tips
Also, people can use many parts of the plant, including the fresh leaves, buds, flowers, pods, stems, and seeds.Gumbo is popular in the southern United States, parts of Africa and the Middle East, the Caribbean, and South America.Individual needs for nutrients vary according to age, sex, activity level, and caloric intake.According to the U.S. Department of Agriculture (USDA) National Nutrient Database, one cup of raw okra, weighing 100 grams (g) contains :.A diet rich in fruits and vegetables can reduce a person’s chances of developing a range of health conditions, including obesity, diabetes, and cardiovascular disease.In a 2014 study, researchers used lectin from okra in a lab test to treat human breast cancer cells.Low folate levels can lead to pregnancy loss and problems for the child, including conditions such as spina bifida.After approximately 1 month, the rats that consumed the powder had lower blood sugar and fat levels than those that did not.A 2019 review looked at several rodent studies that seemed to confirm okra’s potential as an antidiabetic agent.According to the American Heart Association (AHA), eating foods that are high in fiber can reduce harmful cholesterol levels in the blood.High fiber foods lower the risk of heart disease, stroke, obesity, and diabetes.People can incorporate fiber into their diet by choosing fibrous foods, such as vegetables, fruits, legumes, and whole grains.Consuming foods that are good sources of vitamin K may help strengthen bones and prevent fractures.In Asian medicine, people add okra extract to foods to protect against irritation and inflammatory gastric diseases.In regions where food is scarce, the seeds can offer a source of high quality protein.In medicine, the viscous extract of okra could be useful as a tablet binder, a suspending agent, a serum albumin extender, a plasma replacement, or a blood volume expander. .
9 Okra Health Benefits and How to Eat It
Whether you’re a fan of okra’s earthy flavor or still on the fence about this fuzzy green veg , these suckers are a nutritious addition to your diet.Okra — also nicknamed ladies’ fingers for its slender shape — is popular in gumbo and a fave Southern side dish when fried or pickled.That’s a good thing since antioxidants beat back oxidative stress, which raises your risk of diabetes and other chronic disease.Point is, that crispy grilled okra on your plate could fill your belly *and* keep your immune system in fighting form.Research suggests that noshing on vegetables is a solid way to reduce your risk of heart disease.In a 2014 study of mice, the ones that were fed okra powder eliminated more cholesterol in their poop than the other animals.In a 2020 study of 60 patients with type 2 diabetes who ate okra powder for 8 weeks, they also had lower cholesterol.Okra contains a protein called lectin, which was shown to slow tumor growth in a 2014 study of breast cancer cells.A recent research review further emphasized how okra’s antioxidants and lectin are a one-two punch against cancer.Folate (aka folic acid) is a critical nutrient for healthy fetus development, and okra packs it in.You might not need much folate, but everybody needs vitamin K. This essential nutrient helps your blood clot properly, protects your heart, and improves your bone health.Just a cup of okra contains over 30 micrograms, so it’s enough to help you get dem bones on the road to long life and prosperity.Munching on okra has been linked to stable blood sugar, but the research is slim, older, and done on animals.Scientists think the nutrients in okra could help prevent your body from absorbing too much sugar during digestion.Specifically, research shows okra’s fiber content could help stabilize blood sugar.Dry, powdered okra can be used in place of egg whites or to thicken sauces or soups.Just like cucumbers, adding some okra to a jar with vinegar and spices will give you a pickled product. .
Top 6 Health Benefits of Okra
by John Staughton (BASc, BFA) last updated - Medically reviewed by Vanessa Voltolina (MS, RD) ✓ Evidence Based.Okra is a flowering plant that is known in many parts of the world as ladyfinger or bhindi, is highly prized because of its seed pods.A recent study published in the Journal of Pharmacy and Bioallied Sciences explored the antidiabetic and antihyperlipidemic properties of the green sticky vegetable.Diabetic rats were administered the powdered form for a range of 14 to 28 days and showed improved lipid profiles when the tests ended.The study found that the high amount of fiber in the vegetable helped improve the absorption process in the large intestine and stimulated peristalsis in the body.Researchers led by Fangbo Xia from Beijing, China in their study titled “Antioxidant and Anti-Fatigue Constituents of Okra” found that antioxidant-rich vegetable seeds may help reduce muscle tiredness.Researchers from the Shanghai University of Traditional Chinese Medicine found evidence that it may lower total cholesterol levels.According to the American Heart Association, foods rich in dietary fiber help lower bad cholesterol levels.Okra can be a dietary therapy source for hypertriglyceridemia, a condition that occurs when there is a high level of a certain type of fat (triglycerides) in the blood.Researchers in India have found scientific evidence through a study conducted on laboratory rats that okra seeds extracts have anti-stress (adaptogen) properties.Adaptogens can help enhance overall health, as prolonged stressful situations can cause ineffective adaptation in the body, which can include reduced stamina levels and affect mood.Word of Caution: People who are taking metformin to control type 2 diabetes should not complement it with excessive okra consumption.A study  published in the International Scholarly Research Notices shows that consuming the vegetable may improve glycemic control but can interact with metformin and alter its absorption. .
Amazing health benefits of eating okra
Keep scrolling to find out the importance of consuming okra on a daily basis.Okra is a good source of fiber, which will not only improve your digestion, but will also keep you satiated for a long time, thus minimizing your food cravings.Apart from that it also loaded with essential nutrients that boosts your body’s metabolism and strengthens your core muscles.People with an elevated blood glucose level should definitely include okra in their daily diets.Fibers are known to cure stomach ailments such as constipation, IBS and even indigestion.Okra has a good amount of antioxidants which not only reduces oxidative stress but also effectively eliminates free radicals present in the body. .
8 Nutrition and Health Benefits of Okra
Aside from being a five-star comfort food, okra’s potential health benefits are plentiful: It’s a good source of antioxidants, fiber, vitamins and minerals.Okra is a staple in the cuisines of the American South, brought to the country through the transatlantic slave route between the 16th and 19th centuries.All parts of the okra plant can be used sustainably for different things — including its leaves, flowers, buds, pods, stems and seeds.Okra (Abelmoschus esculentus) is related to mallow plants; rose of Sharon and hibiscus.Okra’s place of origin is disputed and ranges from West Africa and Ethiopia to South Asia.However, okra is cultivated across the world in warm, subtropical and tropical climates for its versatile uses and health benefits.According to the U.S. Department of Agriculture (USDA) FoodCentral Database, one cup of raw okra which weighs 100 grams (g) contains:.Nutritional needs per individual, of course, differ according to sex, age, caloric intake and activity level.One of the best ways to protect your health over time is eating a varied diet rich in fruits and vegetables.Okra is nutrient-rich, and including it in your diet may help guard against several health problems, such as cardiovascular disease, diabetes and chronic gastrointestinal conditions.Emulsifiers help keep milk, creams, sauces, seasonings, desserts and beverages stable.Researchers also found that okra mucilage could partially replace fat in ice cream without altering the physical and sensory characteristics of the regular product.Other researchers also found that okra polysaccharides increased the elasticity, firmness and water holding capacity in yogurt.They noted that this property could allow ice cream to be included in fat-restricted diets while improving the nutritional value of the product.Okra, like grains and beans, contain lectin — a type of protein that could inhibit the cell growth of certain cancers in humans.A 2014 study published in Biotechnology Letters found that treatment using concentrated compounds from okra inhibited the growth of breast cancer cells by up to 63%.Okra is also a good source of antioxidants, including the polyphenols vitamin A and C.
Stanford Medicine’s Cancer Center reports that these antioxidants inhibit the oxidation process and prevent free radicals from attacking the body; this may contribute to preventing cancer.As of 2020, the FDA recommends that pregnant women should consume 600 mcg dietary folate equivalent (DFE) daily to prevent the risk of fetal anencephaly and spina bifida.The impact is significant as cases of metabolic disorders like diabetes have continued to increase around the world.In 2020, a randomized double blind study published in Phytotherapy Research was conducted on the effects of okra consumption on serum levels of lipid profiles and glycemic indices in Type 2 diabetic (T2D) patients.Researchers found that okra consumption can yield improvements in lipid profiles and glycemic markers among T2D patients.Dietary fiber can improve blood cholesterol levels and lower your risk for cardiovascular disease and other chronic conditions, according to the American Heart Association.Fiber can be incorporated into your diet by selecting fibrous foods, such as whole grains, legumes, fruits and vegetables like okra.In 2014, researchers found that raw okra held potential application in managing hyperlipidemia (when your blood has too many fats).Okra’s fiber content can help prevent constipation and keep you satiated longer, potentially contributing to weight loss.In Traditional Chinese Medicine, okra (Qiu Kui) extra is used to guard against inflammation and treat constipation.The 2021 review published in Plants (Basel) notes that okra is used in traditional medicine for the treatment of dysentery, inflammation, and irritation of the stomach and intestines.Okra fruit extract has shown efficacy against inhibiting the growth and killing a bacterium that causes aggressive periodontitis, according to a 2020 study published in the Journal of International Oral Health.Okra is a warm-season vegetable and is cultivated in regions with hotter climates, from the southern United States to South Asia.[Related on EcoWatch: The food wasted in the United States has enough calories to feed 150 million people every year. .
Benefits of Okra And Its Side Effects
Okra or ‘lady’s finger’ or ‘bamia pod’ is a perennial flowering plant belonging to the Malvaceae family.It is rich in dietary fiber, mucilage and folates which have a number of pertinent nutritional benefits.Okra contains mucilaginous fiber that helps to move food through the digestive tract as it adds bulk to the stool.The fiber present in okra also helps us to regulate the absorption of sugar in our body as it clears out the excess cholesterol.Vitamin C also stimulates the production of more white blood cells which are our body’s primary defense mechanisms against foreign pathogens and other materials.Okra helps to protect our eyes against the dangerous effects of these free radicals and prevent the onset of macular degeneration and cataracts.The high content of soluble fiber present in okra helps to regulate blood sugar levels.Containing no unsaturated fats or cholesterol and being very low on calories, Okla can be a useful substitute to calorific food if you are trying to lose weight.Okra also rich in nutrients and dietary fiber which helps to keep your digestive system in good health.Incorporating okla in your diet helps your body to properly absorb water as this vegetable is rich in a number of essential nutrients.It is advisable for people taking metformin not to consume okra as it interferes with the drug’s action.Metformin helps to keep sugar levels in control and okra intake may nullify its effects.Moreover, okra is rich in oxalates which may bind with existing gall and kidney stones and cause them to deteriorate. .