Ignoring the benefits of okra is a huge waste of a superfood that is excellent for your health.
Okra is a flowering plant that is widely cultivated in our country. The okra fruit is used to prepare many delicious and nutritious dishes. Many people dislike eating okra because of its slimy texture. However, the slime of this fruit is considered a “miracle cure” for people with diabetes and has excellent blood fat-cleansing properties.
Okra is quite affordable. In the market, it typically costs between 30,000-35,000 VND per kilogram.
A study published in the journal Physiology and Molecular Biology of Plants in 2015 states that okra is referred to as “green ginseng” by Koreans.
According to Traditional Medicine practitioner Bui Duc Sang (Vietnam Academy of Science and Technology, Hanoi Oriental Medicine Association), okra is also known by other names such as western gourd, lady’s fingers, and its scientific name Abelmoschus esculentus Moench (L.), belonging to the Malvaceae family.
This herbaceous plant can grow upright to a height of 2.5 meters and is covered with many hairs. Its leaves are heart-shaped or palmate, with large, rough, serrated edges and long hairs. Flowers grow in the leaf axils, are red, and resemble hibiscus flowers. The fruit is long and erect, about 3.5 cm in size, bright green, with a diamond-shaped cross-section.
Okra originated in India and is grown in many regions of our country, especially in the southern provinces, where it is consumed as a green fruit like other beans.
Why is okra compared to “green ginseng”?
Okra is a fruit that contains an impressive amount of nutrients. According to the Food Data Center of the U.S. Department of Agriculture, 100g of fresh okra contains:
Okra is a rich source of vitamins C and K1. Vitamin C is a water-soluble vitamin that enhances overall immune function. Meanwhile, vitamin K1 is fat-soluble and plays an essential role in synthesizing blood coagulation factors.
Additionally, okra is low in calories and carbohydrates but high in fiber and protein. Adequate protein intake benefits weight management, blood sugar control, bone health, and muscle formation. Few vegetables and fruits contain protein, which is why okra is a unique fruit.
Okra contains a variety of proteins, carbohydrates (starch, sugars, palmitin, and stearin).
Okra can be stir-fried like other beans or eaten raw like cucumbers. Young okra can also be dried for later use as a tasty dish. Young leaves can be boiled, stir-fried, or cooked in various dishes.
Okra is rich in proteins, carbohydrates (starch, sugars, palmitin, and stearin). The seeds contain a liquid oil that is light green, has a pleasant aroma, and is edible.
According to Traditional Medicine, okra has a sour, mild, and cool nature that helps relieve pain and soothe ailments such as gonorrhea, urinary retention, leucorrhea, and constipation. Okra is primarily used for gonorrhea, urinary retention, leucorrhea, and constipation with a dosage of 12-16g/day (dried roots, leaves).
“All parts of the plant can be used as pain relief and soothing agents for conditions such as gonorrhea and urinary retention. The roots and leaves can be sliced thinly, dried, and used as medicine for coughs and sore throats.”
Ripe seeds can be ground to drink as a substitute for coffee or used as paper glue. The oil from the seeds has laxative properties.
Dried okra roots (12-16g) can be decocted, gargled, and consumed to help with coughs and sore throats. Fresh and dried okra fruit brewed for drinking throughout the day is beneficial for diabetes patients, says practitioner Bui Duc Sang.
Okra is a food that contains a diverse range of vitamins and minerals, including fiber, vitamin C, vitamin A, vitamins B1, B3, B6, calcium, vitamin K, magnesium, folate, and manganese. Therefore, simply incorporating okra into your regular diet can provide numerous health benefits as follows:
Prevention of Constipation
The abundant fiber content in okra helps prevent and effectively treat constipation. This fiber component promotes smoother digestion. Additionally, the slime in okra stimulates intestinal motility, softens stools, and aids in bowel movements, making it beneficial for those at high risk of constipation.
Skin Benefits
Okra helps you feel full quickly and stay full longer.
The vitamin C and K content in okra helps protect and rejuvenate the skin. Eating more okra promotes collagen formation and repairs damaged skin areas, resulting in smoother, younger, and healthier skin.
Weight Loss Support
Okra is high in fiber, helping you feel full quickly and stay full longer. This reduces the intake of other foods, especially snacking, thus effectively supporting weight loss. Moreover, okra is very low in calories, so even if you eat a lot, you won’t have to worry about gaining weight.
Therefore, regularly adding okra to your diet while limiting the intake of high-fat foods is an effective way to achieve your desired weight loss.
Digestive Support
The slime and fiber in okra create an ideal environment in the digestive system for beneficial microorganisms to thrive. The digestive support provided by okra is comparable to that of yogurt. Therefore, regularly consuming okra is also a way to maintain a healthy digestive system, prevent digestive disorders, and reduce intestinal irritation…
Regularly eating okra helps maintain a healthy digestive system.
Bone and Joint Health
Due to its calcium, vitamin K, and folic acid content, okra helps improve metabolic processes in the joints, thereby strengthening bones and reducing the risk of serious bone loss or osteoporosis.
Additionally, the slime in okra helps lubricate the joints, allowing for smoother movement and effectively reducing joint pain.
Cardiovascular Health
The slime in okra helps reduce bad cholesterol levels in the blood, making it very beneficial for individuals with high blood pressure. Due to its ability to stabilize blood pressure, okra is effective in preventing and reducing dangerous complications of cardiovascular diseases. Therefore, regularly consuming okra is an excellent way to boost your heart health.
The slime in okra helps reduce bad cholesterol levels in the blood.
Blood Sugar Stabilization
The high fiber content in okra slows the absorption of sugar in the blood, thereby effectively stabilizing blood sugar levels. Although it is not a definitive cure for diabetes, regularly eating okra can significantly prevent diabetes and limit dangerous complications caused by diabetes.
How to Use Okra?
Fried okra. (Photo: Pinterest)
Okra can be prepared in various ways, such as boiling, grilling, steaming, or frying. You can also add okra to soups or sour dishes. The slime from okra can be used to thicken soups and stews. In the Middle East, such stews are often favored.
Okra seeds can be pressed to extract oil, which is very healthy and has a delicious flavor.
Okra leaves can also be used to make salads, vegetables, or porridge.
