After coriander (cilantro), this is my second article based on food and its relation to one's health and wellness. Today, the food item that I am going to discuss about is Okra (scientific name - Abelmoschus esculentus).
Okra, okro, ochro, lady's finger, gumbo, quibombo, bamies or most commonly known as bhindi (in Hindi) is one among the widely available and eaten vegetables in India. Currently, India is also the largest producer of okra in the world. This vegetable is not just popular in India but also consumed in United States, South American countries, the Middle East, Turkey, some parts of Asia and Africa, Greece and the Caribbean.
Okra, okro, ochro, lady's finger, gumbo, quibombo, bamies or most commonly known as bhindi (in Hindi) is one among the widely available and eaten vegetables in India. Currently, India is also the largest producer of okra in the world. This vegetable is not just popular in India but also consumed in United States, South American countries, the Middle East, Turkey, some parts of Asia and Africa, Greece and the Caribbean.
About Okra
Related to hibiscus, hollyhock and cotton, okra belongs to the mallow family. A brief look into their history shows that these slim looking pod vegetables were originally cultivated and consumed in southern Ethiopia (though its origin is debated by the South Asians and West Africans), but it gradually made its presence felt in Middle East, Northern parts of Africa, Europe, Asia and then America through a large number of migrating population and their use of this vegetable.
Okras or lady's fingers (also written as ladies fingers) are available throughout the year. Generally green in colour, some varieties of okra have a rough, prickly, hairy outer texture while some feel smooth on touch. This healthy vegetable however is a bit tough to chew because of the sticky, liquid gelatin-like mucilage it oozes when its chopped or sliced. This is one of the main reasons why a majority of people dislike eating it in its raw form.
By cooking, steaming, frying or grilling, these vegetables are used in a number of culinary preparations, including curries, stews, snacks, pickles, salads and even soups. Regardless of how one consumes it, okra offers a number of nutrients and amazing health benefits that simply cannot be ignored.
Okra Nutritional Value:
Okras are packed with many valuable nutrients to keep one healthy and fit. Low in calorie but high in nutrition, okras are a good source of dietary fiber (both soluble and insoluble). What is all the more advantageous of this high-fiber food is that it offers nil cholesterol and saturated fats. That means, if you are a health-conscious person or looking to lose weight, then you definitely need to include these lovely looking vegetables in your diet plan.
Okras are rich in antioxidants. In addition to this, they are also packed with several vitamins like Vitamin A, Vitamin C, Vitamin B (including Vitamin B6, niacin, riboflavin, thiamin), Vitamin K, folates, minerals like magnesium, calcium, potassium and iron besides fiber and a good amount of water content. To check the full report on the nutritional value of raw okra, click USDA National Nutrient Database for Raw Okra.
Over the years, the production and use of okra has increased world-wide. This is because of the increasing recognition of these vegetables as a nutritional powerhouse and the several health benefits it offers to its users in an economical and natural manner.
1. Helps Lower Cholesterol
Some amount of cholesterol is vital for the body, as it helps in building healthy cells and aids in hormone and bile production. However, high cholesterol raises the risk of heart attacks, stroke, atherosclerosis and other cardiovascular diseases. Hence, controlling the level of cholesterol becomes very vital. By making healthy tweaks in day-to-day life and including more high-fiber food in your diet, one can definitely lower the amount of cholesterol in the body.
Okras are rich in dietary fiber and have zero cholesterol in them. Soluble fiber (which is present in okras) are known to bind cholesterol in the digestive system and throw them out from the body before they enter circulation. This makes okras one of the best vegetables in lowering 'LDL' or bad cholesterol.
Okras are rich in dietary fiber and have zero cholesterol in them. Soluble fiber (which is present in okras) are known to bind cholesterol in the digestive system and throw them out from the body before they enter circulation. This makes okras one of the best vegetables in lowering 'LDL' or bad cholesterol.
2. Helps Regulate Blood Sugar Level (Good for Diabetes)
Let me first begin by stating that okras are not a 'miracle' vegetable to completely cure diabetes (if it was that simple, everyone with diabetes would have been cured by consuming this vegetable). At the same time, let me also inform you that regular intake of okras (including its seeds) DO help considerably in regulating blood sugar level and thereby help control diabetes in a better way.
Okras are high-fiber vegetables. A wonderful mix of soluble and insoluble fiber present in them offers several benefits. The soluble fiber in okra ensures the slowing down of sugar uptake in the blood, by cutting down the rate at which the sugar are absorbed from the digestive tract. Okras have a low glycemic index of nearly 20. This means that it breaks downs slower than other kinds of carbohydrates, thereby lowering your blood sugar spikes and hunger cravings.
In addition to these, soluble fiber also play a major role in lowering cholesterol level (as mentioned in the point above). With okras helping tackle different triggers causing diabetes, it therefore becomes one of the excellent choices for consumption for diabetic people.
In addition to these, soluble fiber also play a major role in lowering cholesterol level (as mentioned in the point above). With okras helping tackle different triggers causing diabetes, it therefore becomes one of the excellent choices for consumption for diabetic people.
3. Aids Digestion and Treats Gastric Issues
Deficiency of fiber is found to have a direct link to digestive problems like constipation, bloating, gas, cramping and even hemorrhoids. To avoid this, it is highly advisable to increase the amount of fiber-rich food like okra in one's diet. Okra has a good water content in addition to soluble fiber. The fiber present in this vegetable helps in adding bulk to your stool and also softening them. This not only ensures smooth functioning of the digestive system but also good bowel movement.
4. Supports Healthy Pregnancies
Folates or folic acid are highly recommended to pre-pregnant and expecting mothers to ensure a good pregnancy. Recommended amount of folates (through folic acid tablets and folic-rich foods) during pregnancy is known to considerably lessen the risk of neural tube defects (NTDs) i.e. serious birth defects of the spinal cord and the brain and ensure healthy fetal growth. Folates also help a great deal in producing and nurturing new cells and also strengthening the immunity of a pregnant lady. Okra has good amount of folates and Vitamin C, making it a healthy and ideal food item to be consumed during pregnancy.
5. Helps Control Obesity
If you regularly watch what you eat or plan to cut down some of your weight, then there is no better vegetable to include in your diet than okra. Okras are low in calories (100 grams of okra offer 33 calories) but high in dietary fiber. The presence of soluble dietary fiber in the okras are not easy to digest. They also help increase bulk and make you feel fuller for a longer time, thereby lowering your hunger cravings. Regular exercise along with intake of okras is a good way to keep unnecessary snacking away, while also helping you cut down on your weight healthily and steadily.
6. Good for Bone Health
A number of nutrients play a role in bone health, though calcium (strengthens bones), Vitamin D (helps body absorb calcium, deficiency can cause lower bone density) and Vitamin K (deficiency can cause higher risk to fractures) are key nutrients. Okras have high amount of Vitamin K, along with good amount of Vitamin D, calcium and other essential vitamins and minerals, needed to keep your bones strong and lessen the chance of developing osteoporosis at an older age. A balanced and nutritious diet, including regular intake of calcium and Vitamin D rich food like okra is a good way to build healthy bones.
7. Helps Combat Diabetic Kidney Disease
7. Helps Combat Diabetic Kidney Disease
Okras have shown positive results in their fight against diabetic nephropathy or diabetic kidney disease. This is supported by a study published in 2005 by Jilin Medical Journal (Reference). According to their six-month study, participants who followed a regular traditional therapy with okra showed considerably less clinical signs of kidney damage than those participants who followed a traditional therapy tailor-made for diabetic people.
8. Helps Reduce Fatigue
If you are constantly prone to fatigue, then adding okra to your diet is highly advisable. According to a few research studies, the anti-oxidant rich okra pods (along with its seeds) contain good amount of polyphenols and flavonoids, which have been found to help lessen muscle weakness, fight tiredness and promote fatigue recovery.
9. Okra for Skin and Hair
With okras being loaded with a number of nutrients like Vitamin A, C, D, K, proteins, calcium, folates, potassium, magnesium, anti-oxidants and a whole lot of other important nourishing nutrients, consuming okra on a regular basis is definitely good for your health, skin and hair. While some just limit themselves to eating okra or drinking okra water (quite popular among diabetic people), some people have taken it a notch further by using it in their DIY treatments for fixing their hair and skin problems.
Be it growing your hair healthy, shiny and long or fighting dandruff, okra lovers have made this veggie useful through their homemade recipes. One very popular okra recipe for lustrous and bouncy hair is okra gel. Though I have personally not tried it, the okra gel recipe as a hair conditioner has found many followers. To make okra gel, keep water for boiling in a pot and simultaneously slice 6-7 okras (increase/decrease the number of okras depending on the length of your hair) horizontally into two halves each. Remove the seeds as much as possible. Add these sliced okras to boiling water. Let the okras boil for around 15 minutes, then let it cool. Thereafter, strain this mixture. The strained okra mixture will have a gooey, serum-type consistency. You can use this mixture as a conditioner, after shampooing your hair.
While you use the above slimy liquid as a hair conditioner, take the leftover boiled okras and blend them in a mixer with some water, to form a smooth paste. Apply this mask on your face and leave it for 15-20 minutes. Wash it thereafter with cool water. This is a popular DIY recipe for moisturizing your face and keeping it off dryness. Aren't these recipes super simple?
Also Read: Coconut: Amazing Nutrition Facts, Products and Benefits of this 'Superfood'
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