Health Benefits of Okra (Hibiscus esculentus)
A boy had been suffering from constipation for the past 20 years and recently from acid reflux. He didn’t realize that the treatment could be so simple: OKRA! He started eating okra in the last 2 months and has never taken medication since then. All he did was eat 6 pieces of OKRA every day. He is now regular and his blood sugar has dropped from 135 to 98, with his cholesterol and acid reflux also under control. Here are some facts about okra (from the research of Ms. Sylvia Zook, PH.D (nutrition), University of Illinois.
“Okra is a powerhouse of valuable nutrients, nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps lower serum cholesterol, which reduces the risk of heart disease. The other half is insoluble fiber that helps keep the intestinal tract healthy, lowering the risk of some forms of cancer, especially colorectal cancer Nearly 10% of recommended levels of vitamin B6 and folic acid is also present in half a cup of cooked okra.
Okra is a rich source of many nutrients, including fiber, vitamin B6, and folic acid. Here are the following numbers from the University of Illinois Extension’s Okra page. [Please check there for more details.]
Okra Nutrition (half a cup of cooked okra)
* Calories = 25
* Dietary fiber = 2 grams
* Protein = 1.5 grams
* Carbs = 5.8 grams
* Vitamin A = 460 IU
*Vitamin C = 13mg
* Folic acid = 36.5 micrograms
* Calcium = 50mg
* Iron = 0.4mg
* Potassium = 256mg
* Magnesium = 46mg
These numbers should be used as a guide only, and if you are following a medically restricted diet, please consult your physician and/or dietitian.
Ms. Sylvia W. Zook, Ph.D. (nutritionist) has very kindly provided the following thought-provoking comments on the many benefits of this versatile vegetable. They are worth reading.
1. The superior fiber found in okra helps stabilize blood sugar by slowing down the rate at which sugar is absorbed from the intestinal tract.
2. Okra mucilage binds not only to cholesterol, but also to bile acids that carry toxins that are filtered out by the liver. But it doesn’t stop there…
3. Many alternative health practitioners believe that all disease begins in the colon. Okra fiber, which absorbs water and ensures volume in the stool, helps prevent constipation. Fiber in general is helpful for this, but okra is one of the best, along with ground flaxseed and psyllium. Unlike durum wheat bran, which can irritate or damage the intestinal tract, okra mucilage soothes and facilitates more comfortable elimination due to its slippery characteristic that many people abhor. In other words, this incredibly valuable vegetable not only binds to excess cholesterol and toxins (in bile acids) that cause numerous health problems, if not removed, but also ensures their easy elimination from the body.
4. In addition to contributing to the health of the intestinal tract, the fiber in okra (as well as flax and psyllium) is unmatched among fibers for feeding good bacteria (probiotics).
5. To retain most of the nutrients and self-digesting enzymes in okra, it should be cooked as little as possible, such as simmering or lightly steaming. Some eat it raw.
Cholesterol Lowering Effects of OKRA
Okra, a fruit rich in water-soluble fiber (WSF) and widely consumed in Africa, was investigated as a potential cholesterol-lowering candidate. The water-soluble fiber in some fruits and vegetables has been the focus of scientific research regarding possible health benefits for cardiovascular disease (CVD). The 3-week randomized placebo crossover study conducted among 30 healthy subjects concluded that Okra is an effective dietary supplement for lowering cholesterol. Therefore, okra could be an interesting approach in the prevention of CVD risk factors, as well as an opportunity for okra’s commercial challenge.
Source: Bangana, A., N. Dossou, et al. (2005). “Cholesterol-Lowering Effects of Okra (Hibiscus esculentus) in Senegalese Adult Men”. Annals of Nutrition and Metabolism 18 (Supplement 1): 199
Okra against heart disease
For a triple whammy against heart disease, eat some okra. It strikes first with an antioxidant work against atherosclerosis that dangerously hardens and clogs blood vessels. The main antioxidant in okra’s arsenal is vitamin C, which the World Health Organization has linked to a reduced risk of fatal heart disease. A cup of sliced okra has more vitamin C than a whole tomato. Although you can’t rely on okra as the sole source of this important vitamin, it makes an interesting and nutritious addition to your diet.
With a healthy dose of folic acid — about 40 percent of your daily requirement in each cup of okra — it gives heart disease a left hook. Without this B vitamin, your body leaves behind loose amino acids, called homocysteine, when it metabolizes protein. Too much homocysteine built up in the blood damages the arteries and can lead to heart disease and stroke.
Okra delivers a final knockout blow with its richness in minerals, primarily potassium and magnesium. To lower blood pressure, experts say eating potassium-rich foods may be just as important as losing weight and cutting back on salt. And getting the right amount of magnesium is especially important for older people, who may not absorb it as well as they used to and may excrete more as waste. Magnesium helps control cholesterol and blood pressure, regulates heart rhythm, and may even improve your chances of surviving heart disease and heart attacks.
Weapons Against Osteoporosis
Don’t forget okra when planning a bone-building menu. It’s packed with four osteoporosis-fighting nutrients: potassium, magnesium, vitamin C, and beta-carotene. People who eat foods rich in these nutrients, according to research from the UK, can slow down bone loss that can lead to osteoporosis. To top it off, a cup of okra provides you with more than 10 percent of the recommended daily allowance (RDA) of the most famous bone-building mineral, all calcium.
relieves osteoarthritis
Some doctors used to think that osteoarthritis (OA), the most common type of joint disease, was unstoppable, but now natural alternatives offer new hope. Foods like okra contain vitamin C and manganese, nutrients your body needs to build joints and cartilage. Experts who have looked at a variety of research suggest that a diet rich in vitamin C may slow the development of OA. They also remind us that manganese is a necessary component of cartilage.
