8 Benefits of Okra and How to Treat It

Illustration of the 8 Benefits of Okra and How to Treat It

8 Benefits of Okra and How to Treat It. Some of us may still be unfamiliar with okra plants. In fact, there are many benefits of okra that should not be missed. Behind its slimy texture, okra stores many nutrients that can provide many benefits for the health of the body.

Okra (Abelmoschus esculentus), also known as "ladyfinger", is a plant that still belongs to the same family as hibiscus and cotton. This plant is widespread in Africa, the Middle East and Asia, including Indonesia.

Okra actually belongs to the fruit group. However, this plant is often considered a vegetable and is quite often processed into various dishes ranging from vegetables, fries, or fried foods.

Nutritional value of okra

One serving of raw okra (about 100 grams) contains about 33 calories and the following nutrients:

• At 7–7,5 grams of carbohydrate
• 2 gram protein
• 3 grams of fiber
• 60 miligrams of phosphorus
• 55–60 miligram magnesium
• 300 milligrams of potassium
• 700 IU vitamin A
• 23 miligram vitamin C
• 60 mcg folic acid
• 30 mikrogram vitamin K

In addition to the various nutrients listed above, okra also contains calcium, choline, zinc, selenium, vitamin B complex, vitamin E, and various antioxidants such as polyphenols, flavonoids, isoquercetin, lutein, and zeaxanthin.

Benefits of okra for health

Okra is one of the cheap and nutritious foods and is good for health. Here are the benefits of okra that you don't want to miss:

1. Lowers and controls blood sugar levels

One of the known benefits of okra is that it helps lower and control blood sugar levels. Several studies have shown that regular consumption of okra reduces the rate at which blood sugar is absorbed in the intestines and increases the sensitivity of the hormone insulin.

Okra is also a  fiber-rich food with a low glycemic index. Therefore, okra is perfect for diabetics because it does not cause rapid spikes in blood sugar levels. Meanwhile, for healthy people, okra may be beneficial for the prevention of insulin resistance and diabetes.

2. Supports Digestive Function and Health

The next benefit of okra is to improve digestion and prevent and overcome constipation. This is because the high content of fiber and water can stimulate bowel movements and make the stool softer and denser.

Okra is also known to have a prebiotic effect, so it is able to maintain the balance of beneficial bacteria in the intestines (probiotics) and prevent the growth of disease-causing microbes in the digestive tract.

3. Supports heart health

Okra is rich in fiber, vitamins, and minerals, as well as good antioxidants to reduce inflammation, prevent blood clots, control blood pressure, and lower bad cholesterol (LDL) and triglycerides.

Thanks to the benefits of okra, you can protect yourself from a variety of cardiovascular diseases, including heart disease and stroke.

4. Reduces the risk of cancer

Okra extract is known to contain anti-cancer substances and antioxidants that play an important role in preventing the growth of cancer cells.

Studies show that okra extract can inhibit the growth of breast cancer cells. However, the benefits of okra still need further research.

5. Helps with weight loss

Okra is one of the low-calorie foods but rich in fiber and various nutrients such as protein, complex carbohydrates, vitamins, and minerals. Therefore, okra is useful to be used to support the success of a diet program.

However, in order for you to get the maximum benefit from this okra, you also need to exercise regularly and limit your calorie intake.

6. Boosts immunity

Because of the vitamin C it contains, okra can be useful for strengthening the immune system. In fact, there are studies that say that vitamin C deficiency can make the body more susceptible to disease.

In addition, okra is also rich in antioxidants, which play an important role in counteracting the damaging effects of free radicals.

7. Improves bone and joint strength

Another equally important advantage of okra is the increase in bone and joint strength. This advantage alone is the mineral content in okra, namely calcium. This content is the main source of bone strength.

A lack of calcium in the body can make bones more fragile and thin. This can happen because when the body lacks calcium, the body will get calcium from the bones, causing the bones to become more fragile.

8. Maintain eye health

Another benefit of okra is improved eye health. This is possible due to the content of lutein and zeaxanthin in it. These various nutrients are known to help protect the eyes from light waves, which can harm eye health.

There are studies that show that eating foods containing lutein and zeaxanthin can reduce the risk of developing cataracts.

How to turn okra into a delicious dish

Okra is an edible plant until seeds appear in it. For fun and benefits, there are many ways to treat okra that can be used as options, including:

• Baking okra in the oven and eat it as a healthy snack
• Cook okra with tomato sauce and serve with pasta
• Sauté okra with garlic and other spices, such as shrimp paste or chili peppers
• Adding Okra to sauteed Vegetables

To remove the slimy and sticky texture of okra, you can cook okra over high heat or preserve okra with salt first.

Also pay attention when buying okra. Choose okra with a smooth texture without brown spots and dry ends. Then, store the okra in the refrigerator for about 4 days before you cooking it.

Although it has many potential benefits, it is recommended that you consume okra in moderation and not in excess. If you still have questions about the benefits of okra, don't hesitate to contact your doctor online via your favorite apps. Later, your doctor will provide recommendations for okra consumption that are suitable for your health condition.

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