Okra is a green vegetable that has a unique shape and texture. It is also known as lady’s finger, gumbo, or bhindi. Okra is widely used in cuisines around the world, especially in the southern United States, Africa, India, and the Middle East. Okra is not only delicious, but also nutritious. It is rich in fiber, vitamins, minerals, antioxidants, and other beneficial compounds. Here are 10 benefits of okra that you need to know:
- Okra helps lower cholesterol levels. Okra contains a type of soluble fiber called mucilage, which can bind to bile acids in the digestive tract and prevent them from being reabsorbed. This can help lower the levels of LDL (bad) cholesterol and triglycerides in the blood.
- Okra supports healthy digestion. Okra is high in insoluble fiber, which can add bulk to the stool and facilitate its passage through the intestines. This can help prevent constipation, hemorrhoids, and diverticular disease. Okra also has a protective effect on the stomach lining and may help prevent ulcers.
- Okra boosts immune system. Okra is a good source of vitamin C, which is an essential nutrient for the immune system. Vitamin C can stimulate the production and function of white blood cells, which can fight off infections and diseases. Okra also contains other antioxidants, such as flavonoids, that can protect the cells from oxidative stress and inflammation.
- Okra improves blood sugar control. Okra can help regulate blood sugar levels by slowing down the absorption of carbohydrates and enhancing insulin sensitivity. Okra also contains a compound called myricetin, which can inhibit the enzyme alpha-glucosidase, which is responsible for breaking down starch into glucose. This can reduce the postprandial blood sugar spikes.
- Okra promotes healthy pregnancy. Okra is rich in folate, which is a vital nutrient for pregnant women. Folate can help prevent neural tube defects, such as spina bifida, in the developing fetus. Okra also provides other nutrients, such as iron, calcium, and magnesium, that are important for the mother and the baby.
- Okra enhances brain function. Okra contains several phytochemicals that can modulate the activity of neurotransmitters, such as serotonin, dopamine, and acetylcholine, in the brain. These neurotransmitters are involved in mood, memory, learning, and cognition. Okra also has anti-inflammatory and neuroprotective effects that can prevent or delay the onset of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
- Okra strengthens bones and teeth. Okra is a good source of vitamin K, which is a key factor for bone health. Vitamin K can activate the protein osteocalcin, which is responsible for binding calcium to the bone matrix. This can increase bone density and prevent osteoporosis. Vitamin K can also prevent the calcification of soft tissues, such as the arteries and the kidneys. Okra also provides calcium and phosphorus, which are the main components of bones and teeth.
- Okra improves skin health. Okra can help maintain the elasticity and hydration of the skin, thanks to its vitamin C and mucilage content. Vitamin C can stimulate the synthesis of collagen, which is the main structural protein of the skin. Mucilage can act as a natural moisturizer and emollient, which can soften and smooth the skin. Okra also has anti-aging and anti-wrinkle effects, as it can scavenge the free radicals that cause oxidative damage to the skin cells.
- Okra supports eye health. Okra contains vitamin A and beta-carotene, which are essential for eye health. Vitamin A can help prevent night blindness and dry eyes, while beta-carotene can protect the retina from macular degeneration and cataracts. Okra also contains lutein and zeaxanthin, which are carotenoids that can filter the harmful blue light and reduce the risk of eye strain and fatigue.
- Okra may have anticancer properties. Okra contains several compounds that may have anticancer effects, such as lectins, flavonoids, and phenolic acids. Lectins are proteins that can bind to the surface of cancer cells and induce apoptosis, or programmed cell death. Flavonoids and phenolic acids are antioxidants that can inhibit the growth and spread of cancer cells by modulating the signaling pathways and gene expression.
Okra is a versatile and nutritious vegetable that can offer many health benefits. You can enjoy okra in various ways, such as boiled, fried, roasted, or pickled. You can also add okra to soups, stews, salads, or curries. Okra is a delicious and healthy addition to your diet.