Some of us may still be unfamiliar with the okra plant. In fact, there are many benefits of okra that are a pity to miss. Behind its slimy texture, okra stores a myriad of nutrients that can bring many health benefits.
okra (Abelmoschus Esculentus), or what is known as “lady finger, is a plant that is still in the same family as hibiscus and cotton. This plant is widely found in Africa, the Middle East, and Asia, including in Indonesia.
Okra is actually a fruit. However, this plant is often considered a vegetable and is quite commonly processed into various dishes, ranging from fresh vegetables, stir-fries, or fried foods.
Nutritional Content of Okra
A serving of raw okra (about 100 grams) contains about 33 calories and the following nutrients:
- 7–7.5 grams of carbohydrates
- 2 grams of protein
- 3 grams of fiber
- 60 milligrams of phosphorus
- 55–60 milligrams of magnesium
- 300 milligrams of potassium
- 700 IU of vitamin A
- 23 milligrams of vitamin C
- 60 micrograms of folate
- 30 micrograms of vitamin K
In addition to the various nutrients above, okra also contains choline, zinc, selenium, vitamin B complex, vitamin E, as well as various antioxidants, such as polyphenols, flavonoids, isoquercetin, lutein and zeaxanthin.
Various Benefits of Okra for Health
Okra is a cheap and nutritious food that is good for health. Here are the benefits of okra that are not to be missed:
1. Lowering and controlling blood sugar levels
One of the well-known benefits of okra is to help lower and control blood sugar levels. Several studies have shown that regular consumption of okra appears to reduce the rate of absorption of blood sugar in the intestines and increase insulin sensitivity.
Okra also includes foods that are rich in fiber with a low glycemic index. Therefore, okra is very suitable for diabetics because it does not make blood sugar levels spike quickly. Meanwhile, for healthy people, okra can be useful for preventing insulin resistance and diabetes.
2. Maintain digestive function and health
Another benefit of okra is to improve digestion and prevent and treat constipation. This is because the high fiber and water content can stimulate bowel movements and make stools softer and denser.
Okra is also known to have a prebiotic effect, so it is able to maintain a balance in the number of good bacteria in the intestines (probiotics) and prevent the growth of disease-causing germs in the digestive tract.
3. Maintain heart health
Okra is rich in fiber, vitamins and minerals, as well as antioxidants that are good for reducing inflammation, preventing blood clots, controlling blood pressure, and reducing levels of bad cholesterol (LDL) and triglycerides.
Thanks to the properties of okra, you can be protected from various cardiovascular diseases, including heart disease and stroke.
4. Reduces the risk of cancer
Okra extract is known to have anticancer and antioxidant properties that play an important role in preventing the growth of cancer cells.
Animal studies have shown that okra extract can inhibit the growth of breast cancer cells. Even so, the benefits of okra still require further research.
5. Help lose weight
Okra is one of the foods that are low in calories, but rich in fiber and various nutrients, such as protein, complex carbohydrates, vitamins, and minerals. Therefore, okra is well consumed to support the success of the diet program.
However, so that you can get the benefits of okra optimally, you also need to exercise regularly and limit calorie intake.
How to Process Okra Into a Delicious Dish
Okra is a plant that can be eaten up to the seeds inside. To enjoy and get its benefits, there are many ways to process okra that you can choose from, including:
- Baking okra in the oven to eat as a healthy snack
- Cooking okra with tomato sauce and served with pasta
- Saute okra with garlic and other seasonings, such as shrimp paste or chili
- Adding okra to stir-fry vegetables
To get rid of the runny, gummy texture of okra, you can cook the okra over high heat or preserve the okra with salt first.
Also, pay attention when you buy okra. Choose okra that is smooth without brown spots or dry edges. Then, store the okra in the refrigerator for about 4 days before cooking.
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 or want to determine whether this plant is good for treating certain diseases, try consulting a doctor.