Hello guys, it has been a long time since I posted last in the community. Today, I came across an important vegetable that is often overlooked and I have decided to look into its benefits which I believe that most of us here don’t really know About it.
What is Okra?
from PxHere
By definition, okra also known as Abelmoschus esculentus is a plant that grows flower. It comes from the family of mallow. In many English speaking countries, they are called lady’s finger due to it slimy appearance but this vegetable is native to East Africa.
Although it is cultivated also in regions which are tropic, subtropic and warm temperate.
By origin, it is documented that okra originated from Ethiopia, Eritrea and eastern Sudan and these are countries located in the Eastern part of Africa. By the effort of Umayyad conquest of Hispania, this vegetable was introduced to Europe.
Lets get down to business!!!!
Enough of the introduction, let’s get down to business. Have you ever imagine how beneficial okra is to your health especially as a woman. Although a lot of people consume it as an essential crop because of its sufficiency in nutritional value but only few can talk about the benefits of this vegetable.
from PxHere
To start with, the U.S Department of Agriculture NAtional Nutrient Database stated that a cup of fresh okra with the weight of 100g is composed of the following nutrients. 33 calories, 1.9g of protein, 0.2g of fat, 7.5 g of carbohydrates, 3.2 g of fiber, 1.5 g of sugar, 31.3 mg of vitamin k, 299 mg of potassium, 23 mg of vit C, 7 mg of sodium, 0.2 mg of thiamine, 57 mg of magnesium, 82 mg of Ca, 0.215 mg of vitamin B6, 60 mcg of folate and 36 mcg of vitamin A.One of the nutrients known as lectin which is found in okra has been promoted to help in the prevention of cancer. According to the study conducted by Leonardo G Monte in 2014, there was a reduction in the growth of breast cancer cells by 63% by lectin, while 72% of the cancer cells were killed.
When it comes to pregnancy and breastfeeding…
from PxHere
Folate is Another important nutrient packed in okra. It is the popular vitamin B9 and mostly found in foods like beef liver and beans. Folate is an essential Vitamin B which participate in the production of blood cells in the bone marrow, DNA and RNA production, coupled with the production of energy from carbohydrates.
In pregnancy, there is an increase demand of folate since it improve growth and development of the fetus. Also, a research by James A Greenberg at al shows that folate may be important in the regulation of labour and can potentially prevent preterm birth. When there is insufficient supply of folate during pregnancy, the mother suffers anemia, peripheral neuropathy, while the fetus comes down with congenital abnormalities such as spina bifida and anencephaly, all known as the neural tube defects when born.
Hence, this is the reason why pregnant women are advised by their physicians to take more of folate even while breastfeeding.
What about Diabetes?
Okra has been confirmed to help in the regulation of diabete by reducing the sugar level in the blood. Ths is achieved through the action of the soluble and insoluble fibres contained in okra. The insoluble fibres slows down digestion since it requires longer period of time to be digested, thus preventing faster release of sugar into the blood. This results to stable level of sugar level. Okra can also regulate how sugar is absorbed by the intestine. These feature shows how we can manage our sugar level with okra.
Lets talk about the cardio system..
Polyphenol found in okra is another type of antioxidant which helps to reduce the risk of cardiovascular problems such as stroke. High level of cholesterol is a culprit for stroke but the polyphenols and mucilage binds and excrete the cholesterol. Polyphenol has been found to reduce high blood pressure and inflammation which causes heart problem.
Osteoporosis is another area where the benefit of okra is seen. The vitamin K in okra plays a vital role in the formation of bone and contributes to blood clotting. Hence, okra can help to build stronger bones and prevent fractures. And so many more benefits which I wont be able to cover in this article.
In conclusion, we have seen the outstanding benefits of okra so far. Most people see okra as just another regular vegetables but know the benefits of this vegetable will help and build a strong confidence whenever you added it to your diets. Although, it is important to recognize that there are side effects of okra so you must consult with your doctor before consuming.
Thanks you all for reading!!! see you next time !!
References
https://www.medicalnewstoday.com/articles/311977
https://www.medicalnewstoday.com/articles/287677
https://pmc.ncbi.nlm.nih.gov/articles/PMC3218540/
https://www.google.com/amp/s/indianexpress.com/article/health-wellness/how-does-okra-reduce-blood-sugar-and-why-is-it-a-superfood-for-controlling-diabetes-and-cholesterol-8435719/lite/
https://doi.org/10.1111/bcp.12986
https://www.verywellhealth.com/okra-8417405