Okra - Health Benefits And Harmful Properties

Okra is a flowering plant known for its edible seed pods. It is grown in warm and tropical climates, such as in Africa and South Asia. There are two types - red and green. Both varieties have the same taste, and the red one turns green after cooking. Other names that are common are accordion or lady's fingers. Okra is biologically classified as a fruit, but is typically used as a vegetable in cooking. The texture of vegetables is not pleasant for some people, so it is not very popular in cooking.

It is covered with a thin lint, which is removed before cooking. Vegetables can be used to make soups, dishes or winter vegetables and can be eaten raw, marinated or cooked. Many people do not like okra because of the mucus that is released during cooking. An easy way to remove mucus is blanching in water and vinegar. This vegetable is consumed especially in African, Asian and Arabic cuisine. A very familiar okra dish is gumbo - a thick spicy stew. The plant has a mild taste and a unique texture with fibers on it. There are small edible seeds inside the pod. We will look at the nutritional content of vegetables, the health benefits and possible risks and harmful properties.

Nutritional properties and composition of okra

100 grams of raw okra contain:

• 30 calories
• 6 grams of carbohydrates
• 1.7 grams of protein
• 0.2 grams of fat
• 3 grams of fiber
• Magnesium - 57 milligrams, 14% of daily requirement *
• Folate - 15% *
• Vitamin A - 14% *
• Vitamin C - 26% *
• Vitamin K - 26% *
• Vitamin B6 - 14% *

Okra consists of 90% water, as it contains a large amount of soluble fiber in the form of mucus. Its seeds contain up to 40% oil. It is a good source of the minerals potassium (299 milligrams), sodium (7 milligrams), calcium (82 milligrams), iron, phosphorus, manganese, zinc and copper, as well as the vitamins folate (60 micrograms), niacin, pyridoxine, vitamin C and K1. Water-soluble vitamin C contributes to overall immune function, while fat-soluble vitamin K1 is known for its role in blood clotting.

Okra is rich in carbohydrates, proteins, organic acids, pectins, sugars and other nutrients, and is also low in calories. Scientists believe that it helps reduce blood cholesterol levels and is a good prevention against many serious diseases of the cardiovascular system.

Health benefits

The mucous substances in the plant are useful for the gastrointestinal tract and respiratory tract. Okra dishes help for faster recovery after various diseases, hard work or prolonged stress. It is believed that vegetables increase potency.

The main antioxidants in okra are polyphenols, including flavonoids and isoquercetin, as well as vitamins A and C. Studies have shown that a diet high in polyphenols can improve heart health by reducing the risk of blood clots and oxidative damage. Polyphenols can also improve brain health and prevent inflammation, as well as improve memory.

High cholesterol levels are associated with a higher risk of heart disease. Okra contains a thick gel-like substance called mucus, which binds to cholesterol during digestion. This process leads to its excretion from the body through the feces, ie cholesterol is not absorbed by the body.

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

Studies suggest that okra reduces the absorption of sugar in the digestive tract, leading to a more stable blood sugar response. Vegetables can affect some diabetes medications, so it's a good idea to consult a doctor before adding them to your diet.

Folic acid (vitamin B9) is an important nutrient for pregnant women, which reduces the risk of neural tube defects affecting the brain and spine of the developing baby. It is recommended that all women of childbearing potential take 400 micrograms of folate daily. Okra is a good source of folic acid, as 100 grams provides 15% of a woman's daily needs.

• Accelerates the processes of excretion of toxins from the body;
• It is effective in colds, for example: angina, flu, bronchitis;
• It is a low-calorie product and is suitable for inclusion in diets for weight loss;
• Supports the treatment of diabetes, pneumonia, arthritis, asthma and others;
• It is useful for consumption in various eye diseases, especially in people prone to the appearance of curtains;
• It prevents the development of cancer and is a prevention against the most common cancers, because it contains lectin - a protein that can inhibit the growth of cancer cells.

How to cook okra?

Cooking with okra is very easy. First you need to buy fresh vegetables, ie with smooth and tender green pods without brown spots or dry edges. Can be stored in the refrigerator for up to 4 days before cooking.

Okra is usually used in soups and stews. Contains a dense substance that becomes sticky when heated. To avoid this, the following cooking techniques can be applied:

• Cooking over high heat.
• Peel the vegetables to reduce the stickiness in the finished dish.
• Cooking vegetables in tomato sauce (acidic medium) to reduce stickiness.
• Cut and bake the okra in the oven until soft.
• All parts of the plant can be cooked, including the leaves, fruits, seeds, stem bark and root.

Risks and side effects of okra consumption

Skin irritation from okra fibers may occur, leading to redness, burning and itching.

Eating too many vegetables can adversely affect some people. Here are some of the harmful properties that can occur when consumed:

Okra contains fructans - a type of carbohydrate that can cause diarrhea, gas, cramps and bloating in people who have bowel problems.

Vegetables contain a large amount of oxalates. The most common type of kidney stones are calcium oxalate. Foods high in it, such as okra and spinach, can increase the risk of kidney stones in people who have taken them often.

Okra contains solanine - a toxic compound that can cause joint pain, arthritis and prolonged inflammation in some people. Potatoes, tomatoes, eggplant, blueberries and artichokes also contain solanine.

Vitamin K, which is found in large quantities in okra, helps with blood clotting. This can affect people who use medicines to thin the blood and prevent blood clots from forming.