Okra, also known as "lady finger", is one of the popular nutritious vegetables of North-Eastern Africa origin. They usually gathered while the pods are green, tender, and at immature stage. The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous fruits or "pods." It grows best in well-drained and manure rich soil.
Botanically, okra is a perennial flowering plant belongs to the Malvaceae family, andWhile the "amount of nutrition" from okra varies based on how it's consumed (pods, grams, etc), some of the key substances in the vegetable remain the same. Here are some prominent vitamins, minerals, and other nutrients found in okra that deserve some spotlight. Each figure is based on 1 cup (100g) of okra, according to healthsite.com.
Fiber - 2.5 grams. 10% of RDA (recommended daily value)
Vitamin C - 16.3 milligrams. 27% RDA.
Folate - 46 micrograms. 11% RDA.
Vitamin A - 283 international units. 6% RDA.
Vitamin K - 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided.
Niacin (Vitamin B3) - 0.9 mg. 4% RDA.
Thiamin (Vitamin B1) - 0.1 mg. 9% RDA.
Vitamin B6 - 0.2 mg. 9% RDA.
Magnesium - 36 mg. 9% RDA.
Manganese - 0.3 mg. 15% RDA.
Beta carotene - 225 mcg.
Lutein, Zeaxanthin - 516 mcg.
Health benefits of okra
prevents heart disease
People are often affected with heart disease due to high levels of cholesterol in their blood. Pectin, a soluble fibre present in lady's finger helps lower this cholesterol and thus is helpful in preventing heart disease, according to healthsite.com.
Helps with Kidney Disease
One study published in the October 2005 Jilin Medical Journal found that regular consumption of okra can help prevent kidney disease. In the study, "those who ate okra daily reduced clinical signs of kidney damage more than those that simply ate a diabetic diet." This also ties in with diabetes, as nearly 50% of kidney disease cases are caused by diabetes.
Good for Immune system
The high Vitamin content in Lady's finger helps battle cold and improves the overall functioning of the immune system. The Vitamins and numerous minerals like magnesium, manganese, calcium and iron in lady's finger fights against hurtful free radicals and enhances the functionality of the immune system.
Benefits of Lady's Finger during Pregnancy
High amount of folates availability in it provides healthy environment for the foetus growth and development during pregnancy. It improves the foetal brain development, proper neural tube formation and other developments during first trimester of the pregnancy. It prevents pregnant women from the iron deficiency anaemia during pregnancy by managing haemoglobin level.
It helps you lose weight
People who aspire to lose weight can eat lady's finger to facilitate weight loss. The vegetable is extremely low in calories, with a 100g serving containing just 33 calories. Here are some other foods that can help you lose weight.
It prevents cancer
According to a research published in Nutrition Journal, lady's finger has a higher concentration of antioxidants than most vegetables. These antioxidants prevent damage to your cells from free radicals, and inhibit the growth of cancer cells in your body. Additionally, it contains some amount of insoluble fibre which promotes a healthy digestive tract and lowers your risk of colorectal cancer.
Bone strength
Okra contains folate that helps in building bone density and gives you field to fight osteoporosis. The stronger bones give your body more agility.
Diabetes
It has insulin-like properties that help to reduce blood sugar level.
Hair Problems
Okra or lady's finger can furthermore help get your hair back to its original state, free from dandruff. For bouncy hair, boil water and add okra in it, allow it to get to room temperature, squeeze half a lemon and use this solution as a hair rinse. Professionals say that it can even help in getting rid of lice.
Good for Eyesight
Vitamin A and beta carotene discovered in okra's are absolutely vital nutrients for sustaining good eyesight. In supplement, these essential nutrients furthermore help stops eye associated problems such as cataracts. The Vitamin A promotes health of the eyes and defends against age associated eye disorders.