nutritional benefits of okra; The okra plant is a type of vegetable and is widely spread in all countries and is very common in Africa. From this point of view, we must shed light on its countless benefits, as it is rich in nutrients such as minerals, vitamins, and fiber.
Learn about the plant and its nutritional and health benefits, Where we will learn about the 5 most important nutrients in this vegetable.
What is the okra plant?
Okra, also known as "lady's fingers", is a green flowering plant. Okra belongs to the hibiscus and cotton plant family. The term "okra" most commonly refers to the edible seed pods of the plant, which are known for their sticky texture.
The okra plant is very popular in the southern United States, the Middle East, parts of Africa, and in South America and the Caribbean, where it is the staple crop in many countries for its high nutritional value, and you can use many parts of okra such as fresh leaves, buds, flowers, pods, stems, and seeds.
Okra has a unique texture and mild taste, with a peach-like fluff on the outside, and inside the okra pod, there are small edible seeds.
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Okra nutritional components
- Protein: 1.9 grams.
- Fat: 0.2 g.
- Carbohydrates: 7.5 g.
- Fiber: 3.2 g.
- sugar: 1.5 g.
- Sodium: 7 mg.
- Calcium: 82 mg.
- Vitamin K: 31.3 mg.
- Potassium: 299 mg.
- Thiamine: 0.2 mg.
- Magnesium: 57 mg.
- Vitamin B6: 0.215 mg.
- Folic acid: 60 mcg.
- Vitamin C: 23 mg.
- Vitamin A: 36 mcg.
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What are the nutritional benefits of okra?
The nutritional benefits of okra are many and varied, as it contains many vitamins and nutrients that are useful in the body, and it is of high nutritional value, which plays an important role in healing many diseases. We will learn about the most important 5 benefits, and we will display the benefit of each element separately:
Folic acid
Among the various nutritional benefits of okra, it contains folic acid, and folic acid plays an important role in pregnancy by preventing fetal abnormalities, doctors also recommend that women take folic acid while breastfeeding.
the US Food and Drug Administration (FDA) recommends that pregnant women consume 600 micrograms of folic acid daily, to prevent the risk of fetal anencephaly and spina bifida. For women who are breastfeeding, the US Food and Drug Administration recommends consuming 500 micrograms of folic acid per day.
Eating okra is another way to get folic acid in your diet, if you are considering becoming pregnant, pregnant, or breastfeeding.
Okra contains lectins
Lectin is one of the nutritional elements of okra, a type of protein, which plays a role in preventing some cancer cells in the human body, as a study demonstrated that this element inhibits the growth of breast cancer cells by 63%, and researchers also proved that it eliminates 72% of cells cancerous in humans.
Okra contains dietary fiber
Among the nutritional benefits of okra, the okra plant is rich in dietary fiber and these fibers in okra help improve cholesterol levels, which are beneficial for cardiovascular health and other chronic conditions. The fiber in okra can help prevent constipation and keep you satiated for longer, which may contribute to weight loss.
The recommended daily fiber intake for adults is 38 grams for men and 25 grams for women up to age 50, and women and men over the age of 50 should eat 21 grams and 30 grams per day.
Okra contains vitamin K
The okra plant contains vitamin K, which helps in the formation of bones. Vitamin K plays a key role in bone metabolism, and a study has shown that when you eat foods containing vitamin K, it can help prevent fractures and strengthen your bones.
The role of polyphenols in okra
Among the nutritional benefits of okra, is that it contains polyphenols that act as antioxidants, which help in brain health, protect the mind from exposure to the symptoms of aging, in addition, to strengthen memory, and improve cognition.
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Health benefits of okra
In addition to the nutritional benefits of okra, there are also several health benefits of the okra plant, which contribute to the treatment of many diseases. We will mention its health benefits along these lines:
- Supports bone health.
- Helps prevent kidney disease.
- It stabilizes the blood sugar level.
- Helps reduce asthma symptoms.
- Boosts the immune system.
- It has diuretic properties.
- Helps control cholesterol levels.
- It speeds up the digestion process.
- It works to fight cancer.
- Supports fertility and healthy pregnancy.
- Helps treat diabetes.
- Beneficial for eye health.
- It speeds up the healing of peptic ulcers.
- It has anti-inflammatory properties.
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Frequently asked questions about the nutritional benefits of okra
How do I know if okra is good?
Avoid buying okra with soft, deflated, or darker pods at the ends. Instead, choose okra with a firmer texture.
What is the best way to store fresh okra?
Avoid getting the okra wet, store it in your refrigerator drawer in paper or plastic.
Is okra useful for patients with kidney stones?
Okra contains oxalate, and kidney stones consist of calcium oxalate, so it is not recommended for people with kidney stones to eat it.
