OKRA - The All Around Medicine
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. I got
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
the body. The veggie is completely non-toxic, non-habit forming (except
for the many who greatly enjoy eating it), has no adverse side effects,
is full of nutrients, and is economically within reach of most.
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 (Some People had eaten they say).
This entry was posted on Sunday 27 January 2013 at 22:07 and is filed under Medicinal, Nutrition, Okra, Recipe, Vegetable. You can follow any responses to this entry through the RSS 2.0. You can leave a response.
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