Okra, also known as lady’s fingers, bamia, bhindi or gumbo, is a plant of the tropical and warm climates that produces edible green pods. The slightly immature pods are handpicked and prepared in different ways to compliment the traditional diets of many cultures. Okra (Abelmoschus esculentus) is believed to possess an abundance of health benefits, and there is ongoing research into its potential to help manage diabetes.
Amounts per 1/2 cup slices (80g)
Vitamins
Vitamin A 226IU
Vitamin C 13.0mg
Vitamin D ~
Vitamin E 0.2mg
Vitamin K 32.0mcg
Thiamin 0.1mg
Riboflavin 0.0mg
Niacin 0.7mg
Vitamin B6 0.1mg
Folate 36.8mcg
Vitamin B12 0.0mcg
Pantothenic Acid 0.2mg
Choline 7.4mg
Betaine ~
Minerals
Calcium 61.6mg
Iron 0.2mg
Magnesium 28.8mg
Phosphorus 25.6mg
Potassium 108mg
Sodium 4.8mg
Zinc 0.3mg
Copper 0.1mg
Manganese 0.2mg
Selenium 0.3mcg
Fluoride ~
Okra Promotes a Healthy Pregnancy - An extremely important B vitamin for producing and maintaining new cells, folate is an essential compound for optimal pregnancy. The vitamin helps prevent birth defects like spina bifida and helps the baby to grow sufficiently. Vitamin C is also essential for fetal development. Okra is rich in both folate and vitamin C.
Helps Prevent Diabetes – Thanks to fiber and other nutrients, okra proves beneficial in normalizing blood sugar in the body, helping with diabetes.
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.
Supports Colon Health – Okra is full of dietary fiber, which is essential for colon health and digestive health as a whole. The fiber Okra provides helps to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Additionally, the vitamin A contributes to healthy mucous membranes, helping the digestive tract to operate appropriately.
Could Help with Respiratory Issues like Asthma - Okra contains vitamin C, which has been shown to help with respiratory issues like asthma. One study concluded that “the consumption of fruit rich in vitamin C, even at a low level of intake, may reduce wheezing symptoms in childhood, especially among already susceptible individuals.”
Promotes Healthy Skin - Vitamin C helps keep the skin looking young and vibrant. The vitamin aids in the growth and repair of bodily tissues, which affects collagen formation and skin pigmentation, and helps to rejuvenate damaged skin. Okra is full of vitamin C. Topical tip: Boil a handful of okra until soft. After letting it cool, mash it, and apply it to your face. After 5 minutes, your skin should feel smooth and rejuvenated.
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