Vegetable that Heals

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Vegetable that Heals

Health Benefits of Okra (Hibiscus esculentus)

 

A guy had been suffering from constipation for the past 20 years

and recently from acid reflux. He didn't realize that the treatment

could be so simple -- OKRA! He started eating okra within the last 2

months and since then have never taken medication again. All he did

was eat 6 pieces of OKRA everyday. He's now regular and his blood

sugar has dropped from 135 to 98, with his cholesterol and acid reflux

also under control. Here are some facts on okra (from the research of

Ms. Sylvia Zook, PH.D (nutrition), University of Illinois.

 

" Okra is a powerhouse of valuable nutrients, nearly half of which

is soluble fiber in the form of gums and pectins. Soluble fiber helps

to lower serum cholesterol, reducing the risk of heart disease. The

other half is insoluble fiber which helps to keep the intestinal tract

healthy, decreasing the risk of some forms of cancer, especially

colo-rectal cancer. Nearly 10% of the recommended levels of vitamin B6

and folic acid is also present in a half cup of cooked okra.

 

Okra is a rich source of many nutrients, including fiber, vitamin

B6 and folic acid. Here’re the following numbers from the University

of Illinois Extension Okra Page. [Please check there for more details.]

 

Okra Nutrition (half-cup cooked okra)

 

* Calories = 25

* Dietary Fiber = 2 grams

* Protein = 1.5 grams

* Carbohydrates = 5.8 grams

* Vitamin A = 460 IU

* Vitamin C = 13 mg

* Folic acid = 36.5 micrograms

* Calcium = 50 mg

* Iron = 0.4 mg

* Potassium = 256 mg

* Magnesium = 46 mg

 

These numbers should be used as a guideline only, and if you are

on a medically-restricted diet please consult your physician and/or

dietician.

 

Ms Sylvia W. Zook, Ph.D. (nutritionist) has very kindly provided

the following thought-provoking comments on the many benefits of this

versatile vegetable. They are well worth reading.

 

1. The superior fiber found in okra helps to stabilize blood sugar as

it curbs the rate at which sugar is absorbed from the intestinal tract.

 

2. Okra's mucilage not only binds cholesterol but bile acid carrying

toxins dumped into it by the filtering liver. But it doesn't stop there...

 

3. Many alternative health practitioners believe all disease begins in

The colon. The okra fiber, absorbing water and ensuring bulk in

stools, helps prevent constipation. Fiber in general is helpful for

this but okra is one of the best, along with ground flax seed and

psyllium. Unlike harsh wheat bran, which can irritate or injure the

intestinal tract, okra's mucilage soothes, and okra facilitates

elimination more comfortably by its slippery characteristic many

people abhor. In other words, this incredibly valuable vegetable not

only binds excess cholesterol and toxins (in bile acids) which cause

numerous health problems, if not evacuated, but also assures their

easy passage from the body.

 

4. Further contributing to the health of the intestinal tract, okra

fiber (as well as flax and psyllium) has no equal among fibers for

feeding the good bacteria (probiotics).

 

5. To retain most of okra's nutrients and self-digesting enzymes , it

should be cooked as little as possible, e.g. with low heat or lightly

steamed. Some eat it raw.

 

Cholesterol lowering effects of OKRA

 

Okra, a fruit high in water-soluble fiber (WSF) and widely

consumed in Africa was investigated as a potential candidate to

decrease cholesterol. The water-soluble fiber of some fruits and

vegetables has been the focus of scientific research in relation to

potential health benefits to cardiovascular diseases (CVD). The 3

weeks randomized crossover placebo study carried out among 30 healthy

subjects concluded that Okra is an effective cholesterol lowering

dietary adjunct. Okra might therefore be an interesting approach in

the prevention of CVD risk factors as well as an opportunity for okra

commercial challenge.

 

Source: Bangana, A., N. Dossou, et al. (2005). " Cholesterol lowering

effects of Okra (Hibiscus esculentus) in Senegalese adult men. " Annals

of Nutrition and metabolism 18 (Suppl. 1): 199

 

Okra Against Heart Disease

 

For a triple-powered punch against heart disease, eat some okra.

It strikes first with an antioxidant job to atherosclerosis †" that

dangerous hardening and clogging of your blood vessels. The top

antioxidant in okra’s arsenal is vitamin C which the World Health

Organization has linked to a reduced risk of fatal heart disease. One

cup of sliced okra has more vitamin C than a whole tomato. Although

you cannot rely on okra as a single source of this important vitamin,

it makes an interesting and nutritious addition to your diet.

 

With a healthy dose of folate †" about 40 percent of your daily

requirement in each cup †" okra then gives heart disease a left hook.

Without this B vitamin, your body leaves behind loose amino acids,

called homocysteine, when it metabolizes protein. Too much

homocysteine built up in your blood damages your arteries and can lead

to heart disease and stroke.

 

Okra gives a final knockout blow with its wealth of minerals †"

mainly potassium and magnesium. For lowering blood pressure, experts

say eating potassium-rich foods may be as important as losing weight

and cutting back on salt. And just the right amount of magnesium is

especially important to seniors, who may not absorb it as well as they

used to and may excrete more of it as waste. Magnesium helps control

cholesterol and blood pressure, regulates your heart rhythm, and may

even improve your odds of surviving heart disease and heart attacks.

 

Arms Against Osteoporosis

 

Do not forget okra when you’re planning a bone-building menu. It’s

full of four osteoporosis-fighting nutrients †" potassium, magnesium,

vitamin C, and beta carotene. People who eat foods high in these

nutrients, according to research from the United Kingdom, may slow

down the bone loss that can lead to osteoporosis. To top it off, a cup

of okra gives you over 10 percent of the recommended dietary allowance

(RDA) of the most famous bone-building mineral of all †" calcium.

 

Eases Osteoarthritis

 

Some doctors used to think osteoarthritis (OA), the most common

type of joint disease, was unstoppable, but now natural alternatives

give new hope. Foods like okra contain both vitamin C and manganese,

nutrients your body needs to build up joints and cartilage. Experts

who looked at a variety of research suggest a diet high in vitamin C

may slow down the development of OA. They also remind us that

manganese is a necessary component of cartilage

 

Cooking Tips and Recipes

 

Even though okra has a sticky reputation, do not judge this little

vegetable until you have enjoyed it cooked properly. The chemical

compounds that make okra gummy stay safely trapped inside each pod,

unless you slice them. Steam whole pods or add them to stews for extra

flavor. If you’re making a gumbo, cut up the pod and let the natural

juices thicken your dish. For a different taste, slice okra raw into a

salad or coat the little wagon wheels with cornmeal and fry them up crisp.

 

However, if you are going to fry it (and it is undeniably

delicious prepared that way when rolled in cornmeal and salt), only

extra virgin olive oil is recommended (this is NOT the unhealthy

partially hydrogenated product found in processed foods or lard used

by restaurants.).

 

For best cooking results, okra should be fresh. The pods should be

small (3 inches or so long), or the okra becomes tough and stringy. If

choose to use frozen okra, remove as much of the moisture as possible

before cooking by spreading on a paper towel, or patting it dry after

it thaws.

 

No matter how you eat your okra, remember two things. Rub off the

outer fuzz with a towel if you do not like the roughness. Avoid

cooking okra in pans made of brass, iron or copper, the pods will darken.

 

NOTE: The article is already too long. If interested in knowing more

about Okra and OKRA RECIPES, please visit: http://dpcpress.com/okra.html