Nutrition and Health Benefits of Okra

 Okra is a super vegetable around the world.

Okra benefits, nutritional facts, seed oil, designed by NazihPharmacy

Okra, also known as ladies fingers, is a warm season vegetable.  It is a rich source of vitamins, minerals, antioxidants and fibre. 

 In this article: 

1. Used parts
2. Nutritional facts
3. Potential benefits of okra
4. Okra Seed Oil
5. Sexual benefits
6. Health-related uses of okra
7. Forms of okra
8. Tips for cooking and storing okra 
9. Potential risks and precautions
10. Summary

Okra is very popular in the southern United States, parts of Africa, the Middle East, the Caribbean, South America, and around the world.  

This article will read the nutritional content of okra, its potential health benefits, some recipe tips, and any potential health risks.

Used parts

Okra is a staple crop in many countries due to its high nutritional value.  

People can use many parts of the plant, including: 

• Buds

• Flowers

• Fresh leaves 

• Pods

• Stems

• Seeds

Okra contains a sticky juice that people use in kitchens to thicken sauces.  

Okra has distinctive vegetable characteristics such as: 

• Mild taste

• Unique texture

• Fluffy outside  

• Inside the pods are small edible seeds 

Okra is included in many diets due to its important benefits and nutrients for the body.

Nutritional facts

Okra is a rich source of antioxidants. 

Okra, its pods and seeds contain a variety of antioxidant compounds, including phenolic compounds and flavonoid derivatives, such as catechins(1) and quercetin.  

Researchers believe these compounds may help:

• Reduce the risk of cancer 

• Antimicrobial

• Anti-inflammatory  

According to the U.S. Department of Agriculture (USDA) National Nutrient Database, one cup of raw okra, weighing 100 grams, contains(2): 

• 1.9 grams of protein 

• 7.5 grams of carbohydrates

• 33 calories  

• 0.2 grams of fat 

• 3.2 grams of fiber  

• 1.5 grams of sugar

• 299 mg potassium

• 23 mg Vitamin C

• 31.3 mg of vitamin K 

• 7 mg of sodium

• 57 mg magnesium 

• 0.2 mg of thiamine

• 82 mg of calcium 

• 0.215 mg of vitamin B6

• 36 mcg Vitamin A 

• 60 mcg of folic acid 

• 0.7 mcg of selenium

Okra also contains iron, niacin, copper(3) and phosphorus.   

Individual needs for nutrients vary depending on several factors, the most important of which is: 

• Age 

• Sex

• Activity level

• Calories  

To help a person know how much of a nutrient they need, the USDA provides an interactive tool to find out the appropriate individual intake.

Potential benefits of okra

The nutrients found in okra help solve many health problems.

Okra benefits, cancer, digestive system, heart, diabetes prevention. By NazihPharmacy

  

A diet rich in fruits and vegetables can reduce a person's chances of developing a range of health conditions, including: 

• Obesity

• Cancer

• Diabetes 

• Osteoporsis

• Cardiovascular disease 

Okra gum may also help remove toxins from the body through the liver.  

The health benefits of okra are many. 

Pregnancy and breastfeeding 

Okra helps normal fetal growth and prevents deformities.

Okra contains essential nutrients for pregnant women, the fetus, and the infant, such as: 

• Omega 3

• Folic acid 

• Calcium 

• Vitamin C 

The presence of Omega-3 supports the growth of the fetus and infant and supports the pregnant woman’s immunity. 

Folic acid is important for preventing fetal problems during pregnancy, as it is present in an appropriate proportion for pregnant women.

Low folic acid levels can lead to: 

• Pregnancy loss

• Problems during pregnancy

• Neurological abnormalities 

• Spina bifida in the postpartum period 

The 2015-2020 Dietary Guidelines for Americans recommends an intake of 400 mcg(4) of folic acid per day for adults.   

Doctors usually advise women to take more folic acid and vitamin supplements during pregnancy and while breastfeeding to avoid pregnancy problems.  

Cancer prevention

Eating okra helps prevent some types of cancer and reduces the growth rate of cancer cells. 

Okra contains several nutritional elements, including: 

• Lectin, which is a type of protein found in other types of vegetables and fruits

• Folic acid 

In a 2014 study, researchers used lectins from okra in a test to treat human breast cancer cells.

The treatment reduced cancer cell growth by 63% and killed 72% of human cancer cells. 

More studies are needed to find out if okra has an effect on cancer in humans.  

Okra is a good source of folic acid. One 2016 review(5) suggested that folate may have protective effects against the risk of breast cancer.  

Low folic acid intake may also increase a person's risk of developing a range of cancers, including: 

• Cervical cancer

• Pancreas cancer 

• Lung cancer

• Breast cancer 

• Colon cancer

However, there is no reliable evidence that taking folic acid supplements reduces the risk of cancer.  

Eating okra and healthy food rich in folic acid and some proteins. 

In addition to practicing some physical activities such as walking, may change the mood and help prevent and stop the development of cancer.

Diabetes prevention

Eating okra helps relieve diabetes symptoms and prevent complications.  

Nutrients such as: 

• Fiber

• Antioxidants

• Omega_3

Benefits of okra for diabetics include:

• Reduce blood sugar 

• Reducing factors leading to diabetes

• Reducing symptoms of diabetes

• Avoid diabetes complications

Okra is a healthy food suitable for diabetics.  

In 2011, researchers(6) made a powder from okra peel and okra seeds to treat diabetic mice.   

After approximately one month, the mice that consumed the powder had lower blood sugar and fat levels than those that did not.  

More research is needed to confirm whether this treatment will work in humans.  

Protecting the heart

Eating okra helps protect the heart and blood vessels from diseases.  

Okra contains important nutrients for the heart and blood vessels, such as fiber an antioxidants.  

According to the American Heart Association(7) (AHA), eating foods high in fiber can reduce levels of harmful cholesterol in the blood.  

Foods rich in fiber reduce the risk of several diseases, such as: 

• Heart disease  

• Brain attack 

• Reducing blood cholesterol  

• Obesity  

• Diabetes  

Fiber can also slow heart disease in people who already have it and prevent complications.  

The 2015-2020 Dietary Guidelines recommend 14 grams of fiber for every 1,000 calories consumed.  

The guidelines also recommend(8) that adults consume the following amount of fiber daily:

• 25.2-28 grams per day for females aged 19 to 50 years  

• 30.8-33.6 grams per day for males aged 19-50 years  

After the age of 50, they recommend eating less fiber.  

Children and teens need different amounts of fiber, depending on their age and gender. 

People can incorporate fiber into their diet by choosing foods rich in fiber and antioxidants such as vegetables, fruits, legumes, and whole grains.

Digestive system health

Eating okra helps protect the digestive system from diseases.  

Okra is considered one of the rich sources of fiber that helps in the digestion process. 

Among the important benefits of okra for the digestive system are the following: 

• Preventing constipation 

• Prevent diarrhea

• Reduce bloating

• Reduce appetite and lose weight 

• Preventing colorectal cancer

• Healthy food for irritable bowel syndrome patients 

Dietary fiber helps prevent constipation and maintain a healthy digestive system.  

Research(9) suggests that the more fiber a person eats, the less likely they are to develop colorectal cancer.  

In Asian medicine, people add okra extract to foods to protect against irritation and inflammatory stomach diseases.

Eating vegetables and fruits daily in moderation, such as okra, spinach and avocado, and grains such as oats and sesame, supports the health of the digestive system, which is affected by unhealthy food and drinks: 

• Ready-made meals

• Excessive energy drinks 

• Processed foods

• Eating disorders

Its anti-inflammatory and antimicrobial action may help protect against gastrointestinal problems.  

Preventing osteoporosis

Okra is an important source of bone-strengthening nutrients.  

Okra contains several nutrients, including:

• Calcium 

• Potassium 

• Magnesium

The benefits of okra for bone health include:

• Strengthening bones 

• Increase bone density

• Reducing fractures

• Reducing risk factors leading to osteoporosis

Vitamin K(10) plays a reliable role in bone formation, fracture prevention, and blood clotting.  

Okra, Swiss chard, arugula, and spinach are excellent sources of vitamin K, calcium.

Moreover, the availability of these nutrients in okra helps relieve the symptoms of menopause in women over the age of 50.

Okra does not contain vitamin D, so okra should be shared with some other vegetables that contain vitamin D.

Okra Seed Oil 

Okra seed oil is cold pressed(11) from okra seeds grown in tropical climates especially India.  

With its bright greenish-yellow color, okra seed oil is rich in nutrients, including: 

• Essential unsaturated fatty acids 

• Phenolic compounds (catechins and flavonoids)

• Tocopherol 

Okra oil is a valuable ingredient in cosmetics and skin care products such as lotions, creams, and serums.

Okra oil can be mixed with some other oils, such as sesame and almond oil. 

Benefits of okra seed oil for the skin

Okra seed oil has multiple benefits for the skin, increasing its immunity, beauty, and bright.

The benefits include the following: 

• Increases skin shine and natural bright

• Reducing the appearance of dark spots 

• Moisturizing and softening the skin  

• Nourish and protect the skin  

• Revitalize and rejuvenate the skin

• Cleanses the skin's surface of impurities and opens pores  

• Enhance skin elasticity and firmness by promoting collagen production  

• Facilitating the healing of irritation, inflammation, redness and cracks

• Treating some conditions associated with sunburn

• Treating conditions such as dermatitis, eczema and psoriasis 

Benefits of okra seed oil for hair

Okra seed oil is used in hair care, as it is included in the composition of some hair products, such as omega_3, iron, copper and selenium.

The benefits of okra seed oil for hair include the following: 

• Maintain hair moisture  

• Reduces hair breakage and loss by strengthening hair follicles

• Prevents hair from getting frizzy

• Okra oil may stop graying hair

• Strengthens strands against damage caused by environmental stressors, such as harsh weather, UV rays and heat  

Okra seed oil has many benefits for the skin and hair.  

In addition, it is a vegetable oil that is used in kitchens with sauces, meals and with iron-rich spinach salads, because of its benefits to the body.

Red and green okra have the same benefits for the body health. Designed by NazihPharmacy

Sexual benefits

Okra plays an effective role in improving sexual life and the health of the reproductive organs in men and women alike.  

Vitamins, minerals and antioxidants provide many benefits.  

Benefits of okra for men

Okra contains important nutritional elements that support men’s sexual health, including:

• Okra increases a man’s ability to have sex

• Enhancing sexual desire

• Okra provides the body with the energy and vitality necessary to practice marital relations

• Okra stimulates a man's reproductive organs and maintains a normal heartbeat

• Okra helps eliminate the problem of erectile dysfunction and improve sexual performance

• Okra enhances the process of achieving sexual arousal in men

• Enhancing sperm motility

Benefits of okra for women

Okra is considered a nutrient-rich food that supports women's sexual and reproductive health, including: 

• Reducing women's feelings of pain resulting from sex

• Reducing uterine disorders

• Enhancing women's sexual desire

• Contribute to reducing bleeding during menstruation

• Treating many sexually-related diseases such as syphilis and gonorrhea

• Eliminate the problem of difficulty urinating in women

• Okra soak effectively maintains the health of the reproductive organs

• Increase blood flow to the reproductive organs

• Improving the psychological state and mood, and increasing the feeling of comfort and relaxation, Especially during the menstrual cycle

Okra reduces the feeling of fatigue and exhaustion and increases sexual activity for both parties. 

Okra contains a high percentage of nutrients and important compounds that enhance sexual desire in men and women.

Health-related uses of okra

Okra seeds provide oil and protein, and people have used them as a source of oil in small-scale production depending on the country and the benefit of the oil.  

In medicine, we find a lot of benefits from the okra plant. The sticky extract of okra can be useful as: 

• Binder for tablets

• Suspended worker

• Blood albumin expander 

• Alternative to plasma 

• Blood volume expander

In areas where food is scarce, seeds can provide a source of high-quality protein.

Forms of okra 

Okra is consumed in kitchens in several forms according to people’s desires, including: 

• Wet okra: Cutting okra and cooking it in moisture releases a sticky juice that increases the thickness of soups and stews, and this is the most common form of okra in terms of consumption.  

• Dried okra: Dried okra can also thicken the sauce. Some people use it as a substitute for egg whites, as it also increases viscosity.  

• Okra seeds: Some people roast and grind them to make a coffee substitute that does not contain caffeine. It is consumed by people who do not drink caffeine and drinks that contain caffeine for health reasons.  

Some people do not enjoy the gummy texture of okra.   

Cooking the whole pods quickly can avoid the gummy texture and get the full benefits of okra.

Tips for cooking and storing okra

Since okra is popular in most kitchens, you need some advice when purchasing and even cooking, including: 

• Avoid pods that are wilted, soft, or dark at the ends  

• Keep okra dry and store it in the vegetable drawer in a paper or plastic bag to prevent moisture and rotting  

• Pick okra that is firm and firm in texture  

• Avoid washing okra until you are ready to use it in the kitchen 

• Okra should be used within 3-4 days of harvesting

People can add okra to many meals, such as:

• Salads, soups, and stews 

• Okra can be eaten fresh or dried

• Pickled or fried 

• Roasted or boiled

The importance of these tips to obtain the best delicious taste and high health benefits.

Potential risks and precautions

Excessive consumption of okra can negatively affect some people. 

There are some problems resulting from excessive consumption, including: 

• Kidney stones: Okra contains a high percentage of oxalates.  Foods high in oxalate may increase(12) the risk of kidney stones in people who have previously had them, such as calcium oxalate stones.  

• Digestive problems: Okra contains fructans(13), which is a type of carbohydrate.  Fructans can cause diarrhea, gas, cramping, and bloating in people with bowel problems.  

• Inflammation: Okra contains solanine(14), a toxic compound that may cause joint pain, arthritis, and prolonged inflammation in some people.   Potatoes, tomatoes, eggplant and bleuberries also contain solanine. 

• Blood clotting: Vitamin K helps blood clot, and the high vitamin K content in okra may affect those who use blood-thinning medications, such as warfarin or Clopidogrel.  

Of course, these problems do not appear in the case of regular and normal consumption, only excessive consumption may lead to these disorders.

Summary

Okra has a high nutritional value that supports all body systems, in addition to preventing regular and chronic diseases, so okra is considered a healthy addition to your diet.  

As with any food or nutrient, it is best eaten in moderation and as part of a varied and balanced diet.