Health Benefits of Okra or Ladies Fingers
As I have posted yesterday the picture of Okra flower from my rooftop garden, I have promised to discuss the health benefits of the vegetable in detail.
Okra or Ladies Finger
Okra is a green flowering plant in the family of cotton and hibiscus. Its scientific name is Abelmoschus esculentus. It is Okra mainly in US, Ladies fingers in other English speaking countries, Bhindi in India and so forth. In my native tongue Bengali we used to call it Dherosh. Whatever may be the name the vegetable is popular all over the world mainly for its edible seed pods.
*Image: Sara's Recipe
Nutrition facts
Okra is a favored vegetable for health conscious people. It contains Potassium, Vitamin B, Vitamin C, Folic acid and calcium. It has low calorie and high amount of dietary fibers.
1 Serving of Okra (80 g) contains:
Calories: 18
From Carbohydrate: 71%
From Fat: 8%
From Protein: 21%
% Daily Value (%DV) based on 2000 calories a day
| Category | Amount | %DV |
|---|---|---|
| Total Fat | 0 g | 0% |
| Total Cholesterol | 0 g | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrates | 4 g | 1% |
| Fibers | 2 g | 8% |
| Protein | 1 g | |
| Vitamin A | - | 5% |
| Vitamin C | - | 22% |
| Calcium | - | 6% |
| Iron | - | 1% |
Estimated Glycemic load is only 2
One bad thing is a large portion of calories are coming from sugar
Source: Nutrition Data
Health Benefits
Okra has got many benefits. Its benefits are mainly from its seed pods. So preparation of servings must be aimed at preserving the seed pods. Mashed okra or roasted okra without salt may be good option
Deep fry may destroy the dietary fibers and the food becomes a junk food. Try to avoid those
Major Benefits
- High amount of dietary fiber helps digestion and controls overeating. Intake of a good amount of dietary fiber has a positiv effect on glycemic control and insulin sensitivity.
- Seed oil have an antioxidant that have anti stress effect
- Helps to lower blood cholesterol
- Have anti fatigue effect
- Good source of Vitamin A, B-Complex, Vitamin C, Potassium, Calcium, Iron, Zinc, Magnesium and Manganese
- Boosts immune system
- Ensures good vision, cardiac function, skin health
Image: Oranic facts
Diabetes and Okra
Though it is long believed that Okra helps in management of diabetes, research are in very early stages. In a study on pregnant rats, okra water is found to control blood sugar. Roasted okra seeds are being used in the treatment of diabetes in Turkey. More research are needed in this aspect.
Well written. Thanks for sharing this informative post.
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Wow! I've never had okra! But we have a garden and growing it!