OKRA is a good source of minerals, vitamins, antioxidants, and fiber. It contains a sticky juice.
Let's look at the nutritional content of okra, its possible health benefits, some recipe tips, and any possible health risks.
The lectin in okra may reduce the risk of certain cancers.
One cup of raw okra, weighing 100 grams (g) contains:
•33 calories
•1.9 g of protein
•0.2 g of fat
•7.5 g of carbohydrates
•3.2 g of fiber
•1.5 g of sugar
•31.3 milligrams (mg) of vitamin K
•299 mg of potassium
•7 mg of sodium
•23 mg of vitamin C
•0.2 mg of thiamin
•57 mg of magnesium
•82 mg of calcium
•0.215 mg of vitamin B6
•60 micrograms (mcg) of folate
•36 mcg of vitamin A
Okra also provides some iron, niacin, phosphorus, and copper.
Okra is also a source of antioxidants. Okra, its pods, and seeds contain a variety of antioxidant compounds, including phenolic compounds and flavonoid derivatives, such as catechins and quercetin.
These compounds may help lower the risk of cancer. These compounds may have antimicrobial and anti-inflammatory properties.
The mucilage of okra may also help remove toxins from the body.
Mucilage is a thick, gluey substance produced by nearly all plants and some microorganisms. These microorganisms include protists which use it for their locomotion.
The nutrients in okra may make it useful for preventing several health problems, including:
Cancer
Okra, beans, peanuts, and grains contain lectin, which is a type of protein.
In a 2014 j, researchers used lectin from okra in a lab test to treat human breast cancer cells. The treatment reduced cancer cell growth by 63% and killed 72% of the human cancer cells. More studies are needed to see if okra has an effect on cancer in humans.
Okra is a good source of folate. One 2016 review suggested that folate may have preventive effects against breast cancer risk.
A low folate intake may also increase a person’s risk of developing a range of cancers, including cervical, pancreatic, lung, and breast cancer.
However, there is no evidence that taking a folate supplement lowers the risk of cancer. Some scientists think that very high levels of folate may fuel the growth of cancer cells.
Consuming folate from food sources alone is unlikely to have this effect, and people should aim to obtain enough folate from foods, such as okra.
Pregnancy and breastfeeding
Folate is also important for preventing fetal problems during pregnancy. Low folate levels can lead to pregnancy loss and problems for the child, including conditions such as spina bifida. Spina bifida is a birth defect that occurs when the spine and spinal cord don't form properly. It's a type of neural tube defect. The neural tube is the structure in a developing embryo that eventually becomes the baby's brain, spinal cord and the tissues that enclose them.
The 2015–2020 Dietary Guidelines for Americans recommend an intake of 400 mcg of folate each day for adults. Doctors usually advise that women take more folate during pregnancy and while breastfeeding.
Many women take vitamin supplements during pregnancy. Learn about prenatal vitamins and why they are important.
Diabetes
In 2011, researchers made a powder from the peel and seeds of okra to treat rats with diabetes. After approximately 1 month, the rats that consumed the powder had lower blood sugar and fat levels than those that did not.
More research is needed to confirm whether this treatment would work in humans.
A 2019 review looked at several rodent studies that seemed to confirm okra’s potential as an anti-diabetic agent.
Heart health
According to the American Heart Association (AHA), eating foods that are high in fiber can reduce harmful cholesterol levels in the blood.
High fiber foods lower the risk of heart disease, stroke, obesity, and diabetes. Fiber can also slow heart disease in people who already have it.
The 2015-2020 Dietary Guidelines recommend eating 14 g of fiber in every 1000 calories consumed.
The guidelines also recommend that adults consume the following amount of fiber each day:
- 25.2–28 g per day for females between 19 and 50 years
- 30.8–33.6 g per day for males between 19 and 50 years
After the age of 50 years, they recommend a daily intake of:
- 22.4 g for women
- 28 g for men
Children and teenagers require different amounts of fiber, depending on their age and sex.
People can incorporate fiber into their diet by choosing fibrous foods, such as vegetables, fruits, legumes, and whole grains.
Why is dietary fiber important?
No comments:
Post a Comment