What are the benefits of okra?

Written By The HealthMeth Team - Updated On Friday, August 20, 2021 4:00 PM

Okra

Okra is a seasonal annual vegetable that grows in warm weather. It is an upright plant that grows from 91 to 183 centimeters or more, and may be used as a decorative plant for backyards. [1] Young okra fruits are usually boiled and added to soups And boiled sauces, and it can also be boiled, fried, or eaten raw, or pickled from them, or they can be filled with other ingredients, and its leaves can also be cooked and eaten. [2]


The nutritional value of okra

The following table explains the most important nutrients in 100 grams of okra fish cooked using oil: [3]

The food component Quantity
water 89.47 grams
Calories 46 calories
Protein 1.81 g
Fats 2.95 grams
Carbohydrates 4.36 grams
Dietary fiber 2.4 g
Sugars 2.32 grams
Calcium 75 milligrams
Iron 0.28 milligram
magnesium 35 milligrams
Phosphorous 31 milligrams
Potassium 131 milligrams
Sodium 240 milligrams
Zinc 0.42 milligram
Copper 0.082 milligram
Selenium 0.4 mcg
vitamin C 15.8 milligrams
Vitamin B1 0.128 milligrams
Vitamin B2 0.053 milligram
Vitamin B3 0.842 milligrams
Vitamin B6 0.181 milligrams
Folate 44 micrograms
Vitamin A 14 micrograms
Vitamin E. 0.58 milligrams
Vitamin K. 41.9 micrograms


The benefits of okra

Okra constituents from nutrients

  • Rich source of fiber: Okra is characterized by its good content of fiber that aids digestion, reduces hunger, and maintains satiety for a longer period, and foods that contain a high percentage of fiber are an important part of the diet for diabetics; This is because increasing the intake of dietary fiber contributes to controlling blood sugar and improves insulin sensitivity. [4]
  • A good source of antioxidants: okra contains many antioxidants; Vitamin C, quercetin compounds , and flavonoids , which contribute to the repair of cells affected by oxidative stress , which helps reduce the risk of disease, and eating foods that contain fiber And antioxidants together may contribute to improving the condition of people with diabetes, and it should be noted that eating antioxidants from their dietary sources and different foods is better than taking nutritional supplements that contain them. [5]
  • A good source of minerals: okra contains a good proportion of minerals, such as: potassium, which helps regulate blood pressure, calcium, magnesium, iron, manganese, and phosphorous. [6]
  • A good source of vitamins: okra contains a good proportion of vitamins, including vitamin C, beta-carotene (-carotene), vitamin B1 or what is known as thiamine , and vitamin B2 or what is known as riboflavin , And vitamin B3, or what is known as niacin , [7] in addition to folate, or what is known as folic acid or vitamin B9, which helps reduce the risk of the fetus having some health problems such as a cracked spine , or the occurrence of miscarriage, [8]Okra also contains a good amount of vitamin K, which contributes to the process of blood clotting and bone building, as half a cup of cooked okra covers approximately 36% of the recommended daily intake of vitamin K for women, in addition to about 27% of the recommended amount. Daily vitamin K for men. [5]


Scientific studies on the benefits of okra

  • A study published in Nutrients in 2015 indicated that eating okra pods may contribute to relieving fatigue , due to the fact that the seeds contain polyphenols and flavonoids, which are antioxidant. [9]
  • A study conducted on mice, published in The Journal of Nutritional Biochemistry in 2014, showed that taking okra extract may contribute to reducing blood sugar and insulin levels, and improving blood sugar tolerance , and the study also indicated that okra extract may also contribute to Improve triglyceride levels in the blood. [10]
  • A study in mice and published in The Scientific World Journal in 2014 indicated that okra seed extract contains several compounds that may contribute to relieving stress and stimulating brain function . [11]
  • A laboratory study published in Molecules in 2015 indicated that unripe okra fruit extract may contribute to reducing the attachment of Helicobacter pylori to the stomach wall . [12]
  • A laboratory study published in the journal Biotechnology Letters in 2013 indicated that okra extract containing the compound lectin , may contribute to reducing the risk of breast cancer , by inhibiting the growth and spread of cancer cells . [13]


Damage to okra

The degree of safety of okra

Okra is considered safe when consumed in moderate amounts in food. [7]


Precautions for using okra

There are some cases that must be careful and careful when eating okra, and we mention the following:

  • Allergies: Although an allergy to okra is considered rare, there are allergic cases recorded in some people in parts of Africa; Okra is widely consumed, and the symptoms of food allergy include itching or swelling around the mouth, and it is worth noting that if you notice any allergic reaction after eating okra, it is recommended to see a doctor. [5]
  • Kidney stones: Okra naturally contains oxalate compounds, which contribute to the formation of kidney stones, so it is advised that people who suffer from disorders or diseases of the kidneys reduce their consumption of foods that contain oxalate significantly. [5]
  • Digestive problems: Okra contains fructans, a type of carbohydrate that may cause diarrhea, gas, cramps, and bloating in those suffering from intestinal problems. [8]
  • Infections: Okra contains solanine (Solanine), which is also found in potatoes, tomatoes, eggplant, berries, and artichokes, and it is a toxic substance that may cause eating it to stimulate joint pain and inflammation, and increase the period of inflammation for those who suffer from it. [8]
  • Blood clotting: as previously mentioned; Okra contains vitamin K in a high percentage, and it should be noted that vitamin K enters the process of blood clotting, and it should be noted that eating foods rich in this vitamin may affect people who use blood thinners, such as: Warfarin ; Where these medications contribute to prevent the formation of blood clots that may lead to stroke or heart attack, so it is recommended for people who are taking blood thinners or drugs who have a risk of blood clots, maintaining the moderate consumption of foods rich in vitamin K . [8]


Common questions about okra

What are the benefits of okra for hair

Regular intake of okra may contribute to promoting healthy hair growth, because it contains many vitamins, such as: vitamin C, vitamin K, antioxidants, and mucilage. [14]


What are the benefits of okra for the diet

As mentioned previously, okra is a rich source of fiber, which helps to include it in the diet to reduce appetite, and may contribute to weight loss , [8] Despite this it should be noted that there is no single solution to the problem of overweight or obesity, but there are some steps. That can be taken and that leads to gradual weight loss in a healthy way. [15]


References

  1. "Okra" , www.web.extension.illinois.edu , Retrieved 2-6-2020. Edited.
  2. "Okra (Abelmoschus esculentus)" , www.avrdc.org , Retrieved 2-6-2020. Edited.
  3. "Okra, cooked, from fresh, made with oil" , www.fdc.nal.usda.gov , 4-1-2020, Retrieved 2-6-2020. Edited.
  4. Kathryn Watson (11-5-2019), "Benefits of Okra for Diabetes" , www.healthline.com , Retrieved 4-6-2020. Edited.
  5. ^ A b t w Laura Dolson (14-4-2020), "Okra Nutrition Facts Pets Health And Benefits" , Www.verywellfit.com , Retrieved 4-6-2020. Edited.
  6. "Okra" , www.betterhealth.vic.gov.au , Retrieved 4-6-2020. Edited.
  7. ^ A b , Carlos Tello (23-2-2020), "Health Benefits . Top Of Okra (Bhindi) + Side Effects" , Www.selfhacked.com , Retrieved 4-6-2020. Edited.
  8. ^ A b t w c Megan The Ware (6-11-2019), "And Benefits Of the uses Okra" , www.medicalnewstoday.com The , Retrieved 4-6-2020. Edited.
  9. Fangbo Xia, Yu Zhong, Mengqiu Li And Others. (10-2015), "Antioxidant and Anti-Fatigue Constituents of Okra" , Nutrients , Issue 10, Folder 7, Page 8846--8858. Edited.
  10. Shengjie Fan, Yu Zhang, Qinhu Sun And Others. (2014), “Extract of okra lowers blood glucose and serum lipids in high-fat diet-induced obese C57BL / 6 mice” , The Journal of Nutritional Biochemistry , Issue 7, Folder 25, Page 702-709. Edited.
  11. Sathish Doreddula, Srinivasa Bonam, Durga Gaddam And Others. (21-2014), “Phytochemical Analysis, Antioxidant, Antistress, and Nootropic Activities of Aqueous and Methanolic Seed Extracts of Ladies Finger (Abelmoschus esculentus L.) in Mice" , The Scientific World Journal , Edited.
  12. Christian Thöle, Simone Brandt, Niyaz Ahmed and Others. (9-15-2015), “Acetylated Rhamnogalacturonans from Immature Fruits of Abelmoschus esculentus Inhibit the Adhesion of Helicobacter pylori to Human Gastric Cells by Interaction with Outer Membrane Proteins” , Molecules , Issue 9, Folder 20, Page 16770-16787. Edited.
  13. Leonardo Monte, Tatiane Santi-Gadelha, Larissa Reis And Others. (16/2013), “Lectin of Abelmoschus esculentus (okra) promotes selective antitumor effects in human breast cancer cells" , Biotechnology Letters , Issue 3, Folder 36, Page 461--469. Edited.
  14. Meeta Agarwal (10-1-2017), "Health Benefits of Okra" , www.medindia.net , Retrieved 4-6-2020. Edited.
  15. "Cooking For Weight Loss" , www.heart.org , 26-4-2018, Retrieved 4-6-2020. Edited.