OKRA: Nutrition Facts and Health Benefits Of Okra

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Here are the nutrition facts and health benefits of okra

Okra sometimes referred to as “lady’s finger,” contains these nutrition facts and health benefits that many people probably don’t know.

It is a flowering plant known for its edible seed pods and comes in two colors – red and green, but their tastes are just the same. This plant is often cultivated in countries with warm and tropical climates, such as Africa and South Asia. Many people utilized okra as a vegetable but biologically, it is classified as a fruit, according to Healthline.

okra
Photo courtesy of BBC

Nutrition Facts

One cup (100 grams) of raw okra contains these following nutrients, according to FoodData Central:

  • 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

Health Benefits

Rich in Vitamins and Minerals

  • Vitamins C – for overall immune function
  • Vitamin K1 – blood clotting
  • low in calories and carbs 
  • contains some protein (weight management, blood sugar control, bone structure, and muscle mass) and fiber

Antioxidants

  • Polyphenols (flavonoids and isoquercetin, as well as vitamins A and C) – improve heart health by lowering the risk of blood clots and oxidative damage
  • Polyphenols are also beneficial for brain health that protects against inflammation and protect from symptoms of aging and improve cognition, learning, and memory.

Lower risk of heart disease

  • Mucilage in okra can bind to cholesterol during digestion and this will be excreted with stools and will not be absorbed by the body.
  • Polyphenols were also found out to a factor why 1,100 people who participated in a study had lower inflammatory markers associated with heart disease.

May contain anticancer properties

  • Lectin is a protein which may inhibit the growth of human cancer cells and this can be found in okra. However, the studies were performed in test tubes and with concentrated and extracted components of okra. As of now, further studies in humans should be done first in order to finalize this claim.

Ability to lower blood sugar

  • Okra extract may help decrease blood sugar levels, according to a study.

Good for pregnant women

Consuming 1 cup (100 grams) will provide 15% of a woman’s daily needs for this nutrient called folate. This nutrient is also called Vitamin B9 and this helps lower the risk of a neural tube defect, which affects the developing fetus’ brain and spine.

Here are the ways how you can eat okra if you want to eliminate the slimy part:

  • Cook it at high heat.
  • Avoid cooking toom any at the same time, this will reduce the heat and cause the sliminess.
  • Pickling it may reduce the slime factor.
  • Combine with acid-like tomato sauce to reduce the gumminess.
  • Simply slice and roast okra in your oven.
  • Grill it until it’s slightly charred.

READ ALSO: List Of Vegetables Healthier When Cooked Than Raw

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