Okra, also known as ladyfinger or bhindi, is a versatile green pod vegetable that not only enhances the flavour of your dishes but also comes packed with a plenty of Health Benefits.
From essential nutrients to unique properties promoting overall well-being, okra is truly a nutritional powerhouse.
Table of Contents
Nutrition and Minerals (See Chart Below):
Before going into the Detailed health benefits of Okra, let’s take a glance at the rich nutritional profile of okra. This green gem is a rich source of Vitamins A, Vitamin C, and Vitamin K, as well as folate, potassium, and magnesium, making it a valuable addition to a balanced diet.
Here’s a Chart Detailing the Nutritional Content of Okra:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 33 kcal |
| Protein | 1.9 g |
| Carbohydrates | 7.5 g |
| Dietary Fibre | 3.2 g |
| Sugars | 1.5 g |
| Fat | 0.2 g |
| Vitamin A | 375 IU |
| Vitamin C | 23 mg |
| Vitamin K | 31.3 mcg |
| Thiamine (B1) | 0.1 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 1 mg |
| Vitamin B6 | 0.2 mg |
| Folate (B9) | 88 mcg |
| Calcium | 81 mg |
| Iron | 0.6 mg |
| Magnesium | 57 mg |
| Phosphorus | 61 mg |
| Potassium | 299 mg |
| Sodium | 7 mg |
| Zinc | 0.6 mg |
| Copper | 0.1 mg |
| Manganese | 0.9 mg |
These values are approximate and can vary based on factors like the specific variety of okra and growing conditions.
20 Health Benefits of Okra:
1. Digestive Health
Okra is a natural source of fibre, aiding digestion and preventing constipation.
2. Heart Health
Its high fibre and low-fat content contribute to heart health by reducing cholesterol levels.
3. Blood Sugar Regulation
Okra helps stabilize blood sugar levels, making it beneficial for individuals with diabetes.
4. Immune Boost
Loaded with Vitamin C, okra supports a robust immune system, warding off infections.
5. Bone Strength
Vitamin K and folate in okra play a vital role in maintaining strong and healthy bones.
6. Weight Management
The fibre content present in okra promotes a feeling of fullness, aiding in weight management.
7. Vision Protection
The presence of Vitamins A contributes to our eye health, which preventing age-related vision issues.
8. Anti-Inflammatory Properties
Okra exhibits anti-inflammatory effects, which beneficial for conditions like arthritis.
9. Rich Antioxidants
Antioxidants in okra combat free radicals, reducing the risk of chronic diseases.
10. Improved Skin Health
Vitamin C supports collagen production, enhancing skin elasticity and vitality.
11. Hair Growth and Strength
Okra’s nutrients promote healthy hair growth and prevent hair loss.
12. Detoxification
The fibre content aids in flushing out toxins from the body.
13. Cancer Prevention
Okra’s antioxidants may contribute to reducing the risk of certain cancers.
14. Boosted Energy Levels
Iron in okra helps prevent anaemia, boosting overall energy levels.
15. Anti-Aging Effects
The combination of vitamins and antioxidants supports a youthful appearance.
16. Joint Health
Okra’s anti-inflammatory properties benefit joint health.
17. Improved Mood
Folate in okra plays a role in neurotransmitter regulation, influencing mood.
18. Menstrual Health
Okra may alleviate menstrual symptoms and promote regularity.
19. Pregnancy Support
Folate is crucial for fatal development, making okra beneficial during pregnancy.
20. Brain Function
Nutrients like folate contribute to cognitive function and mental clarity.
Best Ways to Eat Okra for Health Benefits:
To reap the maximum health benefits, consider these tips:
- Raw in Salads: Slice okra and add it to salads for a crunchy texture.
- Lightly Cooked: Briefly sauté okra to retain nutrients without overcooking.
- In Smoothies: Blend okra into your favourite smoothies for a nutritional boost.
- Grilled or Roasted: Enhance flavour by grilling or roasting okra with herbs and spices.
- Okra Curry: Incorporate okra into a flavourful curry with spices and herbs.
- Stuffed Okra: Fill okra pods with a mixture of spices, herbs, and other vegetables for a unique dish
Benefits of Okra to Ladies:
Ladies, in particular, can benefit from okra’s rich folate content, supporting reproductive health and preventing neural tube defects during pregnancy.
Health Benefits of Okra for Hair:
- Strengthening: Okra’s vitamins and minerals strengthen hair strands.
- Dandruff Prevention: Applying okra gel to the scalp may help prevent dandruff.
- Shine and Lustre: Regular consumption of okra contributes to vibrant and shiny hair.
- Split Ends Repair: Okra’s nutrients can help in repairing split ends and preventing further damage.
Health Benefits of Okra for Skin:
- Acne Prevention: Antioxidants in okra combat free radicals, reducing acne.
- Anti-Aging: Vitamin C supports collagen production, reducing fine lines.
- Sun Damage Protection: Okra’s nutrients may provide some protection against UV damage.
- Natural Glow: Regular consumption contributes to a natural, healthy skin glow.
Okra Recipe: Roasted, Grilled, and Baked
1. Roasted Okra Delight:
Ingredients:
- Fresh, vibrant okra (the fresher, the better)
- A drizzle of smooth olive oil
- Pinch of kosher salt
- Dash of garlic powder
- Optional: Smoked paprika or paprika for that extra kick
Instructions:
- Preheat your oven to a toasty 450 degrees Fahrenheit.
- Give your okra a quick rinse and a gentle pat-down with a paper towel.
- Trim off the stem ends and slice each pod lengthwise for an elegant touch.
- Toss the sliced okra in a bowl with a generous glug of olive oil, making sure each piece gets its moment to shine.
- Sprinkle on the kosher salt, garlic powder, and the optional smoked paprika, adjusting the dance of flavours to your liking.
- Give it a good mix to let the spices mingle with the okra.
- Spread this seasoned symphony on a baking sheet lined with parchment paper and let it roast in the oven for about 15 minutes.
- Keep an eye on them – you want the okra to be tender and kissed with a golden hue.
- Once out of the oven, serve this roasted okra immediately.
- Let your taste buds waltz with the unique flavours, making it a star side dish or a delightful snack.
2. Grilled Okra Extravaganza:
Ingredients:
- A pound of fresh, green okra
- Olive oil for a touch of richness
- A pinch of salt
- Fresh lemon juice to brighten things up
Instructions:
- Fire up your grill to a medium-high dance of 375 to 450 degrees Fahrenheit.
- Rinse the okra with care and let them dry off on a paper towel.
- No need to chop them – let these veggies keep their natural elegance.
- Toss the whole okra in a bowl, giving them a coat of olive oil that adds a subtle richness to their profile.
- Place these green okra directly on the grill grates, letting them dance for about 5 minutes on each side.
- A quick flip with a spatula ensures they get a beautiful char without losing their tenderness.
- As they reach perfection, transfer these grilled gems to a serving dish. Before the grand reveal, a spritz of fresh lemon juice adds a burst of flavour.
- Serve this grilled okra as a star-studded side dish, a tantalizing appetizer, or a satisfying snack.
- Feel free to experiment with extra seasonings or unique dipping sauces to suit your personal taste.
3. Seasoned Baked Okra Elegance:
Ingredients:
- One pound of okra, ready to make a statement
- A teaspoon of paprika
- A teaspoon of garlic powder
- Half a teaspoon of sea salt
- One and a half tablespoons of melted plant butter for a touch of richness
Instructions:
- Set your oven to a warm 450 degrees Fahrenheit.
- Rinse the okra with care and pat them dry with a paper towel.
- Trim away the stem ends, creating bite-sized pieces.
- Let these okra pieces take centre stage in a medium-sized mixing bowl.
- In a small dish, mix together the paprika, garlic powder, and sea salt for a seasoning mix that promises an elegant flavour profile.
- Sprinkle this seasoning blend over the okra, and add the melted plant butter.
- Give it all a graceful mix, ensuring every piece is adorned with the rich seasoning.
- Transfer this seasoned ensemble to a large parchment paper-lined baking sheet, letting each piece find its place in the spotlight.
- Bake this okra beauty in the preheated oven for around 15 minutes or until they embrace a golden crispiness.
- As they make their debut out of the oven, serve this seasoned baked okra as an elegant and flavourful side dish.
- Revel in the crispy texture and the rich taste, making it a delightful treat for any occasion.
Tips for Flavourful Okra Dishes:
- Marination: Allow okra to marinate in spices for enhanced flavour.
- Combination with Aromatics: Pair okra with garlic, onions, and herbs for a savoury taste.
- Roasting for Crunch: Roast okra for a crispy texture, adding depth to the flavour.
- Experiment with Spices: Try different spice combinations to discover unique flavours.
Caution and Consultation:
While okra offers numerous health benefits, individuals with oxalate-related kidney issues should moderate their intake.
Consult with a healthcare professional if you have specific health concerns or conditions.
Moderation:
As with any food, moderation is key.
While incorporating okra into your diet, maintain a balanced and varied approach to ensure overall nutritional well-being.
Final Words
The health benefits of okra are vast and varied, making it a valuable addition to your diet.
From improving digestion to promoting vibrant skin and hair, okra’s nutritional profile makes it a standout choice for overall wellness.
Experiment with different recipes and preparations to unlock the full potential of this green wonder.
Information Source
https://en.wikipedia.org/wiki/Okra
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
https://www.healthline.com/nutrition/okra-health-benefits
https://www.webmd.com/diet/health-benefits-okra
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865958/
https://www.medicalnewstoday.com/articles/311977
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