Okra, often known as "lady's finger," is a blooming plant whose seed pods are delicious. It is often grown in Africa and South Asia, where warm conditions are ideal for its growth.
Okra is officially a fruit, but it's frequently prepared as a vegetable in recipes. For example, you may be familiar with okra as a component of gumbo. Okra still packs a lot of nutritional punch even if it's not exactly a big name when it comes to healthful meals.
What is okra?
Health Benefits
Okra is rich in nutrients and low in calories. Okra's vitamin C promotes a strong immune system. Additionally high in vitamin K, which aids with blood clotting, is okra.
Okra also has other health advantages that include
1. Provides good nutrition
Okra is a great source of vitamins, minerals, and nutrients that combat illness.
Half a cup of prepared okra yields:
18 kcal.
four grams of starches.
There are no cholesterol grams.
0.2 grams of fat.
Two fiber grammes.
1.5 grams of protein.
five milligrams of salt.
Two sugar grammes.
Also, a half-cup of cooked okra provides you with:
32 micrograms (or 27% of the daily intake) of vitamin K.
14 milligrams of vitamin C (22% DV).
Manganese content of 0.2 mg (9% DV).
37 micrograms (9% DV) of folate.
29 mg of magnesium (7 percent DV).
One milligram (8% DV) of thiamin.
Vitamin B6 in the amount of 0.15 mg (9% DV).
calcium in the amount of 62 mg (5% DV).
2 .Fight Cancer
Natural substances known as antioxidants support your body's defense against free radicals, which are chemicals that may harm cells. The most well-known effect of free radicals is oxidative damage, which can eventually result in cancer.
Okra is a good source of polyphenols, which are antioxidants that include vitamins A and C. Additionally, it has a protein called lectin, which may prevent human cancer cells from growing. Research utilizing concentrated okra chemicals revealed up to a 63% inhibition of breast cancer cell proliferation. To establish beyond a reasonable doubt that okra prevents cancer, more study is required.
3. May boost heart health
The Centers for Disease Control and Prevention (CDC) report that heart disease is the leading cause of mortality in the United States. Two effective strategies to reduce your risk are to maintain a cholesterol-friendly diet and control your cholesterol levels. And you may want to give okra another look if it's not currently a part of your diet.
Okra may help lower cholesterol, according to two research conducted on non-human subjects. Improvements in cholesterol were observed in two trials: one using an okra extract diet and the other using a diet containing 1% to 2% okra. The first findings are encouraging, but further human trials are required before we can conclude with certainty whether okra may lower cholesterol in the same way.
Okra is equally abundant.
4. Strengthens bones
Generally speaking, fruits and vegetables don't promote bone health, but okra is an exception.
A good source of calcium, which is necessary for healthy bones, is okra. About 6 percent of your daily calcium intake may be found in half a cup of cooked okra.
Better still, okra is also a great source of vitamin K, which is less widely recognized. According to Zawahri Krasuna, "vitamin K is a fat-soluble vitamin that you need for growing and maintaining bone strength." You may get 27% of your daily need of vitamin K from half a cup of cooked okra.
Ways to eat okra
According to Zawahri Krasuna, "okra is a simple addition to stews or any other hearty vegetable dish that uses vegetables like potatoes or carrots." "And since you can eat the seeds, don't worry about taking them out."
Okra can be prepared in a variety of ways. One may:
Add it to salsas and salads by chopping it fresh.
Cook it in its whole.
Roast it by itself or alongside other vegetables.
Put it in a dehydrator to dry and season.
Peel and shred for use in recipes.
In any recipe, swap it out with green beans.
Cook in tomato sauce to make a meal fit for the Mediterranean.
MUST EAT AT LEAST ON ETIME IN THE WEEK FOR YOUR GOOD HEALTH