Everything you need to know about the properties of okra (benefits, side effects and purchase and maintenance guide)

Okra is one of the warm season vegetables and a rich source of vitamins, minerals, antioxidant compounds and fiber. Okra juice is also viscous and is used to thicken sauces.

BingMag.com Everything you need to know about the properties of okra (benefits, side effects and purchase and maintenance guide)

Okra is one of the warm season vegetables and a rich source of vitamins, minerals, antioxidant compounds and fiber. Okra juice is also viscous and is used to thicken sauces.

Usage of okra is popular in the southern states of America, the Caribbean region, South America and parts of Africa and the Middle East. Okra has a high nutritional value, and for this reason, it is one of the important agricultural products in many countries that must be planned for its cultivation. In addition, most parts of the okra plant can be used and people use fresh leaves, buds, flowers, pod-shaped fruits, seeds and stems of this plant.

Okra has a mild taste and a special texture. , the outer surface of its fruit is fluffy like a peach and its small, edible seeds are inside the pod. Join DigiCala Mag in this article.

Nutritional value

BingMag.com Everything you need to know about the properties of okra (benefits, side effects and purchase and maintenance guide)

One cup The equivalent of 100 grams of raw okra has 33 calories and contains the following nutrients:

  • 1.9 grams of protein
  • 0.2 grams of fat
  • 7.5 grams of carbohydrates
  • 3.2 grams of fiber
  • 1.5 grams of sugar
  • 3.31 milligrams of vitamin K
  • 299 milligrams of potassium
  • 7 mg sodium
  • 23 mg Vitamin C
  • 0.2 mg thiamine (vitamin B1)
  • 57 mg magnesium
  • 82 mg of calcium
  • 0.215 mg of vitamin B6
  • 60 micrograms of folic acid (vitamin B9)
  • 36 micrograms of vitamin A

Of course, okra also contains small amounts of iron, niacin (a type of vitamin B3), phosphorus and copper. On the other hand, okra is a rich source of antioxidant compounds. The whole okra fruit, including pods and seeds, contains a variety of antioxidant compounds, including phenols and yolks such as catechin and quercetin. Scientists believe that these compounds can reduce the risk of cancer and have antimicrobial and anti-inflammatory properties.

  • Beans; The strange properties of the world's cheapest source of protein A diet rich in fruits and vegetables can reduce the risk of various diseases including obesity, diabetes and cardiovascular diseases. Also, the lysab in okra can help eliminate toxins from the body.

    The nutrients in okra can be useful for maintaining health and preventing some diseases. The benefits of okra include:

    Cancer treatment

    Okra, peanuts, beans and grains contain a type of protein called lectin.

    In 2014, researchers from lectin found in okra used to treat breast cancer cells in humans. In this research, the lectin in okra reduced the growth of cancer cells by 63% and destroyed 72% of cancer cells. Also, okra is a rich source of folic acid (vitamin B9). Research in 2016 showed that folic acid can be effective in preventing breast cancer. In addition, the lack of folic acid can increase the risk of developing various types of cancer, including cervical, breast, pancreatic, and lung cancer. Of course, scientific evidence does not confirm that taking supplements containing folic acid increases the risk of developing cancer. decreases. Also, some scientists believe that taking too much folic acid can promote the growth of cancer cells. Since it is unlikely to get an excessive amount of folic acid through the diet, it is necessary to provide the folic acid needed by the body by consuming foods such as okra.

    The importance of folic acid in During pregnancy and breastfeeding

    Getting enough folic acid is important in preventing problems for the fetus during pregnancy. Folic acid deficiency during pregnancy can lead to miscarriage or birth defects for the child. One of these disorders is a complication called spina bifida.

    Nutrition experts recommend that adults get 400 micrograms of folic acid daily, but women during pregnancy and breastfeeding should increase their intake of folic acid to more than this amount. .

    Diabetes control

    In 2011, researchers used a powder made from the skin and seeds of okra to treat mice with diabetes.

    Approximately after After one month, mice that had consumed this powder had lower blood sugar and fat levels compared to mice that did not. Of course, more research should be done to confirm this effectiveness in humans.

    In 2019 Researches that were done on rodents were reviewed. This review confirmed the effectiveness of okra as an antidiabetic agent. Since okra is believed to be a food with medicinal properties, the people who conducted this review requested researchers to conduct more research in this field.

    Prevention of heart diseases

    According to reliable scientific reports, consuming foods rich in fiber can help reduce harmful levels of blood cholesterol.

    Consuming foods rich in fiber can reduce the risk of heart disease, obesity, diabetes, and stroke. reduces. Also, increasing the consumption of fiber can help to slow down the progression of the disease in heart patients.

    Nutrition experts recommend that the intake of every 1000 calories should be accompanied by the consumption of 14 grams of fiber. According to the recommendations of experts, the daily intake of fiber in adults should be based on the following list:

    • Women between 19 and 50 years: 25 to 28 grams per day
    • Men between 19 and 50 years old: 30 to 34 grams per day
    • Women after 50 years old: 22 grams per day
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    • Men after 50 years: 28 grams per day

    The daily need of children and teenagers for fiber is different according to their age and sex.

    In order to consume enough fiber, you should add fiber-rich foods such as vegetables, fruits, legumes and whole grains to your diet.

    Preventing osteoporosis

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    Vitamin K plays an important role in bone formation and blood clotting.

    Consumption of foods containing vitamin K can help strengthen bones and prevent fractures. Okra, beet leaves, spinach and shabanak are all a rich source of calcium and vitamin K.

    Treatment of digestive problems and diseases of the digestive system

    Edible fibers maintain the health of the digestive system and prevent constipation. They help.

    Studies show that people who consume more fiber have a greatly reduced risk of colon cancer.

    In traditional Chinese medicine, people are advised to prevent Add okra extract to foods from irritability and inflammatory diseases of the digestive system. The antimicrobial and anti-inflammatory properties of okra can help prevent digestive problems.

    In addition, a diet containing fiber reduces appetite and thus helps in weight loss.

    Possible side effects

    BingMag.com Everything you need to know about the properties of okra (benefits, side effects and purchase and maintenance guide)

    Excessive use of okra can have negative effects and some people may experience the following Encounter:

    Digestive problems: Okra contains a type of carbohydrate called fructan. In people with intestinal diseases, consumption of fructan can cause diarrhea, bloating and heartburn.

    Kidney stones: Okra is rich in oxalate and the most common type of kidney stone is formed from calcium oxalate. . In people with a history of kidney stones, consuming foods rich in oxalate such as okra and spinach can increase the risk of kidney stone formation. It is solanine that can cause pain and inflammation in the joints and even chronic inflammation in some people. Potatoes, tomatoes, artichokes, eggplants and blueberries are foods that contain solanine.

    Blood clotting: Vitamin K helps blood clotting and since okra contains There is a lot of this vitamin, excess consumption of okra can cause problems for people who take blood-clotting drugs such as warfarin. Anticoagulants prevent blood from clotting inappropriately. Blood clots in the vessels can lead to a stroke or heart attack.

    People who take anticoagulants or are at risk of blood clots should be more careful in consuming foods containing vitamin K.

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    Buying and maintenance guide

    People use okra in different ways; Fresh, dry, boiled, grilled, fried and even pickled. Also, okra is used in preparing sauces and salads and cooking soups, stews and food. When buying okra and to store it, observe the following points:

    • Choose firmer okra when buying.
    • Avoid buying okra whose pods are wrinkled, soft or dark. Avoid.
    • To prevent okra from slipping and moldy, keep it inside a jam and in a paper or plastic bag. Of course, okra should be completely dry.
    • Don't keep okra for more than 3 or 4 days and avoid washing them before use.

    Final point

    For most people, okra, like other vegetables, is a useful and healthy option to add to the diet, which provides variety in the diet. Of course, like any other food, balance should be maintained in the consumption of okra.

    But since the consumption of okra can cause side effects in some people, it is better for these people to consume it before consuming it. Okra should consult a doctor.

    Source: Medicalnewstoday

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