Okra, a superfood rich in fiber, vitamins and minerals

Okra fruit comes in two colors: red and green. Both types all have the same flavor and taste. Red fruits turn green as cooked. In Vietnamese, it has only one name - Okra, simple as this. But according to English documents, in addition to the name Okra, it is also known by many other names, such as "gumbo" because of its slimy texture, or "lady's finger" because of its shape like as a woman's finger.

Okra is a flowering plant that is grown in tropical and warm climates. Okra fruit has a mild flavor and unique texture. The outside has a peach-like fuzz and inside the pods are small seeds, rich mucilaginous. Okra fruit is used as a vegetable and fruit in food processing. It is a good source of minerals, vitamins, antioxidants and fiber.

In 100grams of raw okra contains: Calories: 33kcal, Carbohydrates: 7 grams, Protein: 2 grams, Fat: 0 grams, Fiber: 3 grams. Thiamine (B1): 17% Daily Value (DV), Riboflavin (B2): 5%DV, Niacin (B3): 7%DV, Vitamin B6: 14%DV, Folate (B9): 15%DV, Vitamin A: 14%DV, Vitamin C: 28 %DV, Vitamin K: 30%DV, Vitamin E: 2%DV. Calcium: 82mg, Iron: 0.62mg, Magnesium: 57mg, Phosphorus: 61mg, Potassium: 299mg, Zinc: 0.58mg, Water: 89.6g.

To get the health benefits of okra, you can boil, sauté, bake or even drink the juice from raw okra. What benefits that Okra can bring you:

Contains healthy antioxidants
The main antioxidants in okra are polyphenols, including flavonoids and isoquercetin, as well as vitamins A and C. Antioxidants are compounds in food that fend off damage from harmful molecules called free radicals. Research shows that eating a diet high in polyphenols may improve heart health by lowering your risk of blood clots and oxidative damage. Polyphenols may also benefit brain health due to their unique ability to enter your brain and protect against inflammation. These defense mechanisms may help protect your brain from symptoms of aging and improve cognition, learning, and memory.

Due to its antibacterial and antiseptic properties, okra is also used to treat sore throats and coughs. You can drink a glass of okra juice if you have a cough and sore throat.

Help lower heart disease risk
Okra's polyphenol is a heart-healthy benefit. One 4-year study in 1,100 people showed that those who ate a diet rich in polyphenols had lower inflammatory markers associated with heart disease.

High cholesterol levels are associated with a greater risk of heart disease. Okra contains a thick gel-like substance called mucilage, which can bind to cholesterol during digestion, causing it to be excreted with stools rather than absorbed into your body. In a 8 week study randomly divided mice into 3 groups and fed them a high-fat diet containing 1% or 2% okra powder or a high-fat diet without okra powder. The mice on the okra diet eliminated more cholesterol in their stools and had lower total blood cholesterol levels than the control group.

Have anticancer properties
Okra contains a type of protein called lectin, which may inhibit the growth of human cancer cells.

One test-tube study in breast cancer cells found that the lectin in okra may prevent cancer cell growth by up to 63%. Another test-tube study in metastatic mouse melanoma cells discovered that okra extract caused cancer cell death.

Keep in mind that these studies were performed in test tubes with concentrated and extracted components of okra. More human research is needed before any conclusions can be drawn.

Lower blood sugar
Maintaining healthy blood sugar levels is very important for your overall health. Consistently high blood sugar can lead to prediabetes and type 2 diabetes.

Research in mice indicates that eating okra or okra extract may help decrease blood sugar levels. In an other study, rats given liquid sugar and purified okra experienced fewer blood sugar spikes than rats in the control group.

Researchers suggested that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response. That said, okra may interfere with metformin, a common diabetes medication. Therefore, eating okra is not recommended for those taking this drug.

Anti-osteoporosis
Vitamin K plays a roleTrusted Source in bone formation and blood clotting. Consuming foods that are good sources of vitamin K may help strengthen bones and prevent fractures. Okra, Swiss chard, arugula, and spinach are all excellent sources of vitamin K and calcium.

Gastrointestinal health
Dietary fiber helps prevent constipation and maintain a healthy digestive system. Researchs suggests that the more fiberTrusted Source a person eats, the less chance they have of developing colorectal cancer.

In Asian medicine, people also add okra extract to foods to protect against irritation and inflammatory gastric diseases, that's because okra is rich in antioxidants

Fiber in the diet also helps reduce appetite, and it may contribute to weight loss.
Beneficial for pregnant women
Folate (vitamin B9) is an important nutrient for pregnant women. It helps lower the risk of a neural tube defect, which affects the brain and spine of a developing fetus. It’s recommended that all women of childbearing age consume 400 mcg of folate every day.

A review that included 12,000 healthy adult women found that most consumed just 245 mcg of folate per day, on average. Another study that followed 6,000 non-pregnant women over 5 years discovered that 23% of participants had inadequate folate concentrations in their blood.

Okra is a good source of folate, with 100grams providing 15% of a woman’s daily needs for this nutrient.

Risks and precautions:
Eating in moderation is one of the conditions of a varied, balanced and healthy diet. Anything, even if it's a healthy nutrient, but as you eat too much it may make risks on your health. Same goes for okra, if you eat more than allowed. Be aware of the following risks:
Gastrointestinal problems: Okra contains fructans, which is a type of carbohydrate. Fructans can cause diarrhea, gas, cramping, and bloating in people with existing bowel problems.

Kidney stones: Okra is high in oxalates. The most common type of kidney stone consists of calcium oxalate. High oxalate foods, such as okra and spinach, may increase the riskTrusted Source of kidney stones in people who have had them previously.

Inflammation: Okra contains solanine, which is a toxic compound that may trigger joint pain, arthritis, and prolonged inflammation in some people. Potatoes, tomatoes, eggplant, blueberries, and artichokes also contain solanine.

Blood clotting: Vitamin K helps the blood clot, and okra’s high vitamin K content may affect those who use blood-thinning drugs, such as warfarin or Coumadin. Blood thinners help prevent the formation of blood clots that can lead to a stroke or heart attack.

Compiled and penned by Crocus Media