Okra is a flowering plant that is known in many parts of the world as ladies’ fingers or bhindi and is most highly prized because of its seed pods. The scientific name of this unique plant is Abelmoschus esculentus. Okra is frequently used in dishes from the Caribbean to China, and its popularity is increasing all the time, particularly because of its various uses. This vegetable pod can be used as a pickled vegetable, or an ingredient in soups, and side dishes, and is also utilized for its oil, which can be extracted and used as a vegetable oil. Okra has many health benefits which include:
Improves Digestion
Perhaps, the best part of adding okra to your diet is the significant increase it can have on your total fiber intake. Mucilaginous fiber found in it can help move food through your digestive tract by adding bulk. This means that bowel movements are more regular and there is a reduction in gastrointestinal issues such as bloating, cramping, constipation, and excess gas. Oddly, it also helps prevent diarrhea, because it adds bulk to watery stools. Further, its fiber content can help clear out excess cholesterol and controls the rate at which sugar is absorbed into the body.
Manages Your Diabetes
Okra has potent antioxidant power in its seeds and peel, which specifically help people with type 2 diabetes. A 2011 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 they showed improved lipid profiles when the tests ended. Okra water is known to be beneficial for managing blood glucose levels.
Joint Pain Relief
Okra water has been traditionally used as a folk remedy to soothe joint aches and arthritic pain. To get the benefits of okra water, boil slit okras in filtered water till the water becomes sticky. Consume it with salt and pepper. This thick liquid is packed with the nutrients of the vegetable. Furthermore, a study cited in the Nutrients Journal revealed that the vegetable has anti-fatigue properties. This means that by adding this vegetable to your regular diet along with routine exercises, you will definitely stay fit and healthy.
Lowers Blood Pressure
Okra is a good source of both vitamins and minerals, including potassium, which is an essential aspect of human health. Potassium is necessary to maintain proper fluid balance in the body because it balances sodium. Furthermore, potassium helps relax the blood vessels and arteries, which reduces blood pressure and lessens the strain on the cardiovascular system. This means that the chances of clotting and atherosclerosis will be greatly reduced.
Hair Health
Okra water can be used to add luster and strength to hair strands; simply apply the water on your hair and rinse off after 15-20 minutes. The mucilage in this water, also known as okra slime, contains many minerals and vitamins which boost hair health.
Boosts Immunity
The various antioxidant components of okra make it very beneficial to fight off free radicals and the high vitamin C content also means that the body’s immunity is boosted. This vitamin can stimulate the immune system to create white blood cells, which can combat foreign pathogens in the body that weaken the immune system. Additionally, research also claims that its antioxidant properties help in preventing liver damage.
Word of Caution
One thing you do need to worry about while consuming okra is its high levels of oxalates. Oxalates bind to existing kidney and gallstones and cause them to grow and worsen the associated conditions. Frying the vegetable can also increase your cholesterol intake for the day, so cooking it in other ways is wise if you want to maintain a good cholesterol balance. Also, a study published in the International Scholarly Research Notices shows that consuming okra may improve glycemic control but should not be taken concurrently with metformin hydrochloride in controlling diabetes mellitus.
There are tons of ways to have Okra so include it into your regular dishes as its becoming a dietary favourite to other around the world!
Stew Tomatoes and Okra Ingredients:
Stew Tomatoes and Okra Recipe
- 1 pound fresh okra, washed, trimmed, sliced
- 1 can (14.5 ounces) stewed tomatoes
- 1 green bell pepper, chopped
- 2 tablespoons finely chopped onion
- salt, to taste
How to make Stew Tomatoes and Okra:
Place sliced okra in pan; cover with water. Bring to a boil, lower heat to medium and continue to cook for 5 minutes. Drain water and add remaining ingredients. Simmer mixture for 15 to 20 minutes longer, until okra is tender. Add salt, if desired, to taste.
Serves 4.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673383
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632455
- https://www.ncbi.nlm.nih.gov/pubmed/21966160
- https://www.ncbi.nlm.nih.gov/pubmed/23960784
- https://ndb.nal.usda.gov/ndb/foods/show/11278
- https://www.sciencedirect.com/science/article/pii/S0926669097000563
- https://www.omicsonline.org/open-access/nutritional-quality-and-health-benefits-of-okra-abelmoschus-esculentusa-review-2157-7110-1000458.php?aid=54850
- http://14.139.155.167/test5/index.php/kjas/article/view/5493
- http://www.actahort.org/books/123/123_9.htm
- http://www.ajol.info/index.php/ajb/article/view/92077
