Last week, I started exploring the nutrients in okra as well as the health gains coming from this unusual looking and tasty plant, which is relished in Africa, the Middle East, Turkey, the Indian subcontinent, and the Caribbean Islands. However in Japan, it is so appreciated and often consumed for its nutritional value and tasteful flavor that one rural region by the name of Kami in Kochi is dedicated to growing it in abundance. Dr. Junji Takano, the well-known scientist and health expert, explained that in consequence of consuming okura (okra) regularly, Kami inhabitants seem to enjoy excellent health due to the plant’s many benefits.
Now I shall continue analyzing the nutrients of the okra for you.
I was so surprised by the analysis of Takano and Dr. Sylvia Zook that I felt it my duty to reveal the goodness of okra, since it is a national vegetable that is seen on almost every Middle Eastern table. Despite the difficult process of peeling it, Arab women take pride in preparing it and have it on their menu regularly. Peeling the bottom part of the bamia, okra, is not very simple, as cutting too deep into it could expose the seeds and make the viscous substance leak easily. You need a certain expertise to trim the base of each okra. There is even a special word for trimming bamia in Arabic. The good news is that the vegetable is always available and very fresh in most supermarkets and open markets.
Let me now resume my analysis and benefits of this medicinal plant, much appreciated in tropical regions.
Okra is an ideal vegetable for mothers-to-be, who require plenty of folates (folic acid) for the normal neurological development (fetal neural tube) of their foetuses, in order to prevent birth defects such as spina bifida. The many other nutrients in the veggie are also needed for both mother and fetus.
Okra’s abundance in macro and micro nutrients, iron, and folic acid in particular, protects against excessive menstrual bleeding in women; replenishes blood deficiencies caused by heavy bleeding or malnutrition; and prevents anemia in women in their reproductive years. It fortifies the blood by increasing red blood cells and plasma. For this reason, it is recommended to consume okra during menstrual, gestation, and postnatal bleeding periods. Not only folic acid and iron in the veggie help enrich haemoglobin in red blood cells, vitamin K prevents excessive bleeding by promoting the coagulation of blood plates, thus preventing the risk of fatal haemorrhage during childbirth and injury.
The combination of vitamin K and C, magnesium, and calcium in the plant helps in building and strengthening the bones, regaining bone thickness, and preventing bone loss and osteoporosis, which come with aging. Growing children should consume it to build strong healthy bone structure.
It is also recommended to keep venereal diseases (syphilis, gonorrhea) and other sexually transmittable diseases at bay. Due to its characteristic of improving the blood flow, it also enhances sexual potency.
Okra’s richness in nutrients, especially vitamin C and antioxidants, helps decrease the acuteness of asthma attacks and relieve and reduce the frequency of the symptoms through the potency of its anti-inflammatory and anti-spasmodic properties. The infusion of the leaves and blooms of the okra helps in healing bronchial spasms and infections, lung inflammation, pneumonia, common colds, and influenza.
Okra’s vitamins C and A (through its richness in carotenoids) nourish the eyes on the cellular level. By providing antioxidants such as lutein and xanthine, it prevents vision loss caused by glaucoma, cataract, and age-related macular degeneration (AMD). Such antioxidants also cleanse the body systems and organs to regenerate body cells and neurons; fight free radicals; protect against bacteria, viruses, and other microorganisms; give energy; boost the immune defenses; and restore health and wellness.
By detoxifying and feeding the blood, okra’s nutrients (vitamin A, B and C) and antioxidants repair and build body tissues, collagen, muscles, and skin; heal eczema and psoriasis; clear the complexion from pimples, blackheads, skin blemishes, and acne; help purify the skin; and prevent sunspots and other undesirable skin conditions. The cleansing property of okra helps clear skin pigmentation caused by hormonal imbalance and age.
Regular consumption of the veggie also reduces risk of acne, eczema, and psoriasis and improves the quality of the skin. Okra cleanses the skin through its vitamin C and soluble fiber, which repair and renew skin and scar tissue and eliminate toxins. The richness of the plant in vitamin C strengthens the skin, vascular system, and blood vessel walls.
As a hair conditioner, the mucilage of okra relieves scalp irritation, gets rid of dandruff, and gives brilliance to the hair. When soaked in water overnight, the viscous solution acts as a conditioner for dry and curly hair; moisturizes dry and itchy scalp; acts against dandruff; gets rid of lice, gives the hair a shine; and makes it more manageable.
Okra’s soluble fiber, pectin, coats the stomach lining, neutralizes acid reflux, and heals stomach ulcers and intestinal inflammation. Along with the insoluble fiber, it speeds the transition of food, increases stool bulk, and eliminates waste from the digestive tract. The viscous substance prevents and treats peptic ulcers and intestinal inflammation by coating the stomach lining. Enzymes and soluble fiber improve the functions of the digestive system and enhance the microflora, which help the absorption and synthesis of nutrients in the gut.
The soluble and insoluble fiber along with vitamin C helps cleanse the system from toxic waste, excess hormones, and chemicals (plastics, pesticides, food additives…) found in food and environment, which could lead to allergies and hormone related cancers like breast, prostate, and lymph node cancers.
Because of its multiple nutrients (vitamins, minerals), soluble and insoluble fiber, and antioxidants, the vegetable fights free radicals that weaken the immune defenses and cause bacterial and viral infections, hence bolstering immunity.
Okra’s abundance in soluble and insoluble fiber, proteins, B vitamins (B1, B2, B3, B5, B6, B9, and B12), and vitamins A, C, and K raises its importance, making it stand shoulder-to-shoulder with the most nutritious foods. It should be a must-have veggie. Its interesting mix of necessary minerals like potassium, magnesium, calcium, phosphorus, zinc, iron, copper, manganese, selenium, and fluoride are essential for building and strengthening bone mass and structure, joints, and cartilage as well as general health in the young and the old. It is one of the few foods that contain choline, which boosts the memory and brain functions and also prevents babies being born with learning disabilities, when it is consumed during pregnancy.
Next week, I shall wrap up this series of articles on okra and examine betaine in the plant more closely. This amino acid, which derives from choline, offers a wealth of benefits.
References:
• Health Benefits of Okra by Junji Takano
• 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
• www.healthyfoodteam.com
• http://draxe.com/what-is-betaine/
• http://www.healthyfoodteam.com/okra-the-wonder-vegetable-22-the-amazing-...
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
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