Recently, we have all noticed the shift from modern and conventional medicine to phytotherapy (treatment using plants). Rather than reaching for a pill to alleviate indigestion, we now turn to black seeds. Similarly, instead of taking loperamide for diarrhea, we go for a soothing drink of fenugreek seeds.
Not just that, but nowadays we incorporate natural and healthy foods into our daily lives, even if from time to time we indulge a little, we still try our best.
When we talk about healthy foods, we simply can NOT skip okra! So, allow me to share with you this fabulous plant. What is okra? What are its benefits? Are there any side effects? Let's find out!
What Is Okra?
Okra, also known by some as lady's fingers, is a flowering plant native to East Africa (Sudan, Ethiopia, and Eritrea). In East African countries like Sudan, okra is used to make a traditional delicious cuisine called Molah Bamia, in which okra is cooked with meat, onions, and tomatoes paste. It's also used as a food additive due to the thickness and viscosity that it adds.
Okra is famous for its nutritional and therapeutic value, for it contains a lot of minerals and vitamins.
Nutritional values:
According to the USDA, 100 g of raw okra contains the following:
1. Total calories: 130 kJ 2
2. Total carbohydrates: 7 g
3. Total protein: 2.0 g
4. Dietary fiber: 3.2 g
5. Starch: 0.3 g
6. Sugar: 1.2 g
7. Total fat: 0.1 g
9. Saturated fat: 0.0 g
10. Cholesterol: 0.0 mg
11. Total omega-3 fatty acids: 0.001 g
12. Total omega-6 fatty acids: 0.026 g
13. phytosterols: 0.024 g
14. Potassium: 303 mg
15. Calcium 81.0 mg 8
16. Phosphorus: 63.0 mg
17. Magnesium: 57.0 mg
18. Copper 0.1 mg
19. Selenium: 0.7 µg
20. Manganese: 1.0 mg/50
21. Zinc 0.6 mg
22. Sodium: 8.0 mg
23. Iron 0.8 mg 4
Benefits and Therapeutic Uses of Okra
Okra has a lot of benefits and traditional therapeutic uses.
1. For Diabetes
My mother has diabetes, and because of that, I'm always interested in any natural plants that can reduce blood sugar levels because I don't want her to be completely reliant on medications. And one plant that I came across that has an anti-diabetic effect is okra. Okra has been widely reported as an agent that can reduce blood sugar levels.
However, since cooking okra every day or every couple of days might not be practical, you can use the aqueous extract of the okra pods.
The water extract of the seeds and peel was found to inhibit the enzymes alpha-amylase and alpha-glucosidase, two enzymes that are responsible for the production of glucose from polysaccharides.
2. Antioxidant Efficacy
Okra contains polyphenols compunds, and researchers suggest that those polyphenols have antioxidant activity. With this, okra can scavenge free radicals from the body and reduce their harmful and damaging effects¹.
3. Anticancer Effect
A recent study showed that flavonoids compounds from the flowers of okra plants had a significant antitumor effect on colorectal malignancy. This is important because, as cancer becomes the second leading cause of death in the world, the need for anticancer treatments that are efficient and have less toxicity becomes even more important.
Lectins and pectins found in the okra plant have been shown to inhibit cellular proliferation in human breast cancer.
4. Lowering Cholesterol Levels
Pectin in Okra can promote cholesterol degradation and inhibit the production of fats.
5. Benefits During Pregnancy
Okra also contains folic acid, zinc, and vitamins. The folates in okra help prevent miscarriages, not to mention how important they are in the formation of the neural tube and protecting it. This helps with preventing birth defects.
Okra can also reduce pregnancy-related constipation.
6. Helps With Fatigue and Tiredness
We all sometimes feel tired and fatigued, to the degree that some days you might feel too tired to do anything. While I'm doing this research, I found that okra can help with fatigue and tiredness.
Okra reduces the lactic levels in the blood; that's what helps with fatigue.
7. Gut Health
Okra contains probiotics, which helps with the biosynthesis of B-complex vitamins inside the intestines. Probiotics also improve digestion and strengthen the immune system.
8. Treating Ulcers
If you prepare okra water, you will notice that the aqueous extract is slimy. This viscous extract contains alkaline mucilage that helps neutralize stomach acids and also provides coating for the lining of the stomach, thus speeding healing from peptic ulcers ².
So, maybe you can consider a spoonful of okra water next time you have acid reflux.
9. For Constipation
If you get constipation frequently (like I do), then maybe you should consider okra. The fibers and mucilage in okra work as lubricants for the large intestine, thereby ensuring normal bowel movements.
10. Increasing Bone Density
Okra contains calcium and vitamin K, which are both important in bone formation. That's why okra might increase bone density and prevent osteoporosis.
11. Okra Might Improve Vision
Vitamin A and the antioxidant content of okra, such as carotenes, xanthein, and lutein, all help with improving vision and might help in protecting you against eye problems like glaucoma and cataracts.
12. Antimicrobial action
The antimicrobial action of okra inhibits the adhesion of Helicobacter pylori (the most common cause of stomach ulcers) to the gastric mucosa.
13. Protection Against Cardiovascular Diseases
A study that lasted four years and was conducted in 1100 people showed that people who eat a diet rich in polyphenols, such as those present in okra, had fewer of the inflammatory markers associated with heart disease ³.
14. Okra for Hair
Using okra for hair has become popular, especially among women with 4C-type hair. The people who use it claim that okra gel moisturizes their hair and gives it a nice shine. It's no wonder that okra is good for hair; at the end of the day, it's rich in vitamins, minerals, and a lot of nutrients that might help promote hair growth.
Some people use it for dry scalps and dandruff.
Safety of Okra:
Although there is not enough data on the safety and toxicity of okra, according to toxicological reports, the seeds and fruits of okra are safe at the normal level of consumption ⁴.
Takeaway
The potential health effects of okra are:
Anti-diabetic activity.
Antioxidant activity.
Antimicrobial action.
Lowering fatigue and tiredness.
Anticancer effect.
Improving vision.
Preventing osteoporosis.
Constipation relief.
Treating ulcers.
Improving gut health.
Lowering cholesterol levels.
Protection against cardiovascular diseases.
However, this doesn't mean that okra is a substitute for conventional medicine, and you shouldn't use it without consulting your doctor, especially if you have a chronic disease such as diabetes.
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