Okra: The nutritional supplier (Part 2)

Last week, I promised to explore with you in detail the nutritional value of the okra, as Part 1 was only an introduction to the nutritious vegetable. Speaking about the nutrients and benefits of the veggie will need several pages. In the last article, I spoke about the different names of the okra and its origin, but if any country knows its value in this modern world of fast foods and chemicals, it would be Japan. According to Takano, in the rural region of Kami in Kochi, where okra (okura in Japanese) is grown in abundance, everybody consumes the veggie. It appears to be the secret of good radiant health in that population.
Dr. Junji Takano, the Japanese health researcher, who invented in 1968 the Pyro-Energen, the first electrostatic therapy device to eradicate viruses, cancer, and more, swears by the vegetable.
He has okra planted in his backyard in order to eat it fresh and frequently. He recommends consuming it raw with vinegar and pepper, with mayonnaise, or added to stews and soups.
Due to its easy growth, he suggests planting it in gardens or even terraces of buildings. If you can grow hollyhock or hibiscus plants, you can also grow okra.
Takano has done his analysis on okra and here is what nutrient content he discovered in half a cup of the sliced cooked vegetable:
• 25 calories
• 2 g of dietary fiber
• 1.52 g protein
• 5.76 g carbohydrates
• 460IU vitamin A
• 13.04 mg vitamin C
• 36.5 mg calcium
• 0.4 mg iron
• 256.6 mg potassium
• 46 mg magnesium
• Vitamin B (thiamine, riboflavin…)
• 0.4 mg of iron
• 36.5 mcg of folic acid
• Fatty acids
• Ash
Dr. Sylvia Zook, PhD. in nutrition, added other nutrients. Here they are. Okra contains protein, B vitamins (B1, B2, B3, B5, B6, B9, and B12), and vitamins A, C, and K. It is rich in a comprehensive mix of minerals like potassium, magnesium, calcium, phosphorus, zinc, iron, copper, manganese, selenium, and fluoride, which are necessary for strengthening bone structure and general health. It has betaine, which is important on the cellular level and also allows cells to retain water, protecting them from dehydration. Choline in the okra enhances the memory and brain functions and prevents babies being born with learning disabilities.
When eaten cooked, the okra changes in nutrients content a little than when taken raw. Some nutrients increase in value, fiber in particular, which is good for cholesterol; others decrease when cooked especially vitamin C and enzymes. Together, we shall explore the multiple health benefits of the okra, whether cooked or raw.
Okra has two essential types of natural fiber that leave good effects on health in many ways. One of them is the soluble fiber, which is known as the pectin, or mucilage, the viscous or gooey part of the cooked vegetable. This type of fiber, pectin, was found in studies to regulate blood sugar and slow down the absorption of sugar in the digestive tract, thus curbing the release of insulin. Eugenol in okra controls the spikes of sugar in the blood along with the help of the multiple nutrients found in the plant.
Pectin in okra has yet other benefits. It binds to bile acids, toxins, and excess cholesterol released by the liver and eliminates them through the intestines. By eliminating them, it lowers blood serum of low-density lipoprotein (the “bad” LDL), preventing cardiovascular plaque buildup, which leads to heart disorders, fatal heart attacks, and strokes. This way it helps keep the arteries and vascular system clear of cholesterol plaque and the body free of toxins, thus protecting the heart and health in general. By the way, okra is very low in calories and contains no cholesterol.
The soluble and insoluble fiber in okra helps enrich the intestinal “good” bacteria, microflora. It acts like probiotics and assists in the biosynthesis of many nutrients (vitamin B complex) in the intestines, increasing nutrients in the system. Enzymes and soluble fiber in okra are important for the absorption and synthesis of nutrients in the gut. Okra’s richness in both soluble and insoluble fiber and nutrients improves the bioavailability of other nutrients and digestion, regulates the bowel movement, relieves constipation, and speeds the elimination of waste and toxins from the colon.
The soluble fiber lubricates the intestines and insoluble fiber absorbs water and increases stool bulk, creating a laxative effect and eliminating food residue from the colon readily. Hence, it relieves constipation without irritating or injuring the intestines like wheat bran would do. The slippery fiber soothes the intestinal tract and eliminates stools without discomfort. It gets rid of waste and eases bowel voidance, preventing the pain of constipation and haemorrhoids. Besides increasing stool bulk and eliminating it, pectin promotes the increase of the “good” bacteria, which protect against viral, bacterial, and yeast infections and even cancer.
When soaked overnight in water, okra releases a viscous substance that helps lubricate the stomach lining and neutralizes acidity through its alkaline property. By coating the intestinal tract, it protects the stomach against hyperacidity and eases the spasms of irritable bowel syndrome (IBS).
By eliminating many of the intestinal tract ailments, okra’s soluble fiber reduces the risk of colon cancer and colorectal tumors and bolsters the immune system against free radicals, which provoke the mutation of cancer cells.
Due to okra’s vitamin C, dense nutrients, and antioxidants, the veggie supports the structure of the blood vessels and capillaries, especially if it is taken along with other vegetables like leafy dark greens and fruits rich in vitamin C and flavonoids. Together, they build collagen, making skin, blood vessels, muscles, joint cartilage, and bones healthier and stronger.
The combination of vitamin K, which helps blood to clot, and folates, increases haemoglobin in the blood, helps build bone mass, and counteract bone loss and osteoporosis. This unusual mix of nutrients assists in raising the blood count, preventing anemia particularly in mothers-to-be to prevent birth defects.
Okra is one of the few vegetables, which has vegetable protein. The seeds contain multiple types of the amino acids like tryptophan, cysteine, and sulphur. Tryptophan is an effective nutrient in helping regulate sleep and makes it deep and restful, when consumed with the evening meal.
The density in nutrients and high fiber of okra give feeling of satiation, which helps in feeling full longer, thus preventing overconsumption, weight gain, obesity, diabetes, or other metabolic syndromes. The abundance in nutrients satisfies the body needs and the urge to overeat by sending signals to the brain that the body is satisfied with the dietary supplements.
Because junk food (fast and processed foods and simple sugars) is nutrient empty and does not fit the nutrient criterion that satisfies the body’s requirements, the stomach does not feel satiated, so the brain sends messages to continue eating in order to fulfill the body’s needs of nutrients. The nutrient density and soluble and insoluble fiber in okra curb the appetite and give a feeling of satiation and fullness quickly, preventing overeating, weight gain, and obesity and helping with a weight loss diet.
Next week, I shall continue exploring the benefits and healing effects of this unusual veggie, which happen to be full of healthy surprises.
References:
• Health Benefits of Okra by Junji Takano
• https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF...
• Benefit of eating Okra (Lady’s Finger) by Sylvia W. Zook, Ph..D. nutritionist
• http://draxe.com/okra-nutrition/, Okra Nutrition: Improve Heart Health, Eyesight & Cholesterol Levels
• http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/24..., Nutrition Facts of Okra
N.B.:
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
The previous Health Solutions articles are located at www. arabnews.com
—
Email: [email protected]