The Okra plant (Abelmoschus esculentus) is a widely known flowering plant known ladies' fingers or ochro. In Nigeria where I stay, various tribes have a particular name for it. The Yorubas call it "Ila", the Hausas know it as "Kubewa" while the Igbos popularly call it "Okuru". In Bantu languages, it is called (ki)ngombo and that of the nation India call it vendakkai and bhindi.
It's is a popular vegetable eaten for its high fiber content, vitamin C and B9. The antioxidants properties of Okra is on the high side and it is also a good source of Calcium and Potassium. It is also noted that it possesses mucus-like juice. Healthy Okra fruits are those that are fresh, young, tender and firm. You will know it is fresh if it can be snapped easily into two. The best Okra variety is green coloured.
According to nutritionists, the entire plant is said to be edible. The seed pods can be consumed, cooked, dried or ground into flour. With the use of the leaves, salad can be made and eaten by some people. Okra has been scientifically proven to cure or prevent many diseases, particularly when prepared with other vegetables.
Pregnant women have had Okra recommended for them by dieticians. It is also recommended for diabetic patients and othera with many other health challenges. Apart from being low in Calories, Okra is rich in vitamins of the category A, B6, C, folic acid, riboflavin, calcium, zinc and dietary Fibre. Vitamin B present in Okra is important for producing and maintaining new cells. It is also said that Folate is an essential compound for optimal pregnancy because vitamins help prevent birth defects like spina bifida and helps the baby to grow healthy.
Health benefits are better derived from okra when slightly cooked. Also, the mucilage and fibre contained in okra helps in controlling blood sugar by regulating its absorption in the small intestines. It contains fiber which maintains the health of the gastrointestinal tract. It is of great help in reabsorbing water, removing metabolic toxins and trapping excess cholesterol.
It's great water content helps to prevent constipation and bloating in the abdomen. It is also important to note that Okra makes easy the growth of beneficial bacteria like probiotics that are good for human health. These are similar to the ones proliferated by the yogurt in the small intestines and helps in the biosynthesis of vitamin B complex.
Okra is an excellent laxative. It treats irritable bowels, heals ulcer and soothes the gastrointestinal tract. Protein and oil contained in the seed serve as the source of first rate vegetable protein. It is enriched with amino acids like tryptophan, cystine and other Sulphur amino acids.
A study published in October 2005,Jilin Medical Journal, found that regular consumption of Okra can help prevent kidney disease. In the study, it was said that
those who ate Okra daily had reduced clinical signs of kidney damage than those who simply ate a diabetic diet.
This also ties in with diabetes, as nearly 50 percent of kidney disease cases are caused by diabetes. In another study entitled Glycosylated compounds from Okra inhibit adhesion of Helicobacter pylori to human mucosa,the crude polysaccharide isolated from fresh juice by ethanol precipitation, showed strong inhibitory effects. Okra fresh juice preparation inhibited the bacterial adhesion almost completely in the gastric mucosa. The anti adhesive qualities of Okra were assumed to be due to a combination of glyco protein and highly acidic sugar compounds making up a complex three dimensional structure that is fully developed only in the fresh juice of Okra fruit.
In recent years, evidence of Okra having anti diabetic properties has increased with multiple in vitro (laboratory) and in vivo (animal) studies, confirming Okra as a potent blood glucose lowering (or anti diabetic) food. This was revealed in one study published in the 2011 Journal of Pharmacy and Bio Allied Sciences. Researchers in India found that diabetic mice fed with dried and ground Okra peels and seed experienced a reduction in their blood glucose,following regular feeding of Okra extract for about 10 days.
For storage, it is advisable that if you have to preserve Okra for later preparations, do not wash, as it will become slimy. You can put it in a paper bag and refrigerate but not up to freezing point. At its best, consume Okra within two or three days.
There you have it. Ensure you have this vegetable part of your dietary lifestyle and reap its healthy benefits.