Okra

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accept the bitter to get better

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Health Benefits of Okra

• Stabilizes blood sugar.
• Prevents constipation and improves bowel movement.
• Acts as lubricant for the large intestine.
• Neutralizes acids
• Helps prevent diabetes
• Fruits and leaves can be used to treat urinary problems.

News About Okra

Eat This Now: Okra

• Source:http://healthland.time.com/2013/07/22/eat-this-now-okra/

By Alexandra Sifferlin

In the south, it’s available year-round, but for the rest of us, summer is a great time to take advantage of fresh okra. While it looks like a ridged pepper, okra belongs to the same family as hibiscus and cotton, and likely came to the U.S. from Africa more than three centuries ago.

The food: Okra is appealing for its tender fruit and leaves, but perhaps its most unusual feature is the gummy, gelatinous substance released from its pods when cooked. That sticky agent makes it a popular ingredient in gumbos and soups where it acts as a thickener, but if it’s not to your liking, some cooks recommend quick-frying sliced okra in a saute pan with some cornmeal.

The trend: Packed with fibers that can help to lower cholesterol, okra also contains nearly 10% of daily recommended levels of vitamin B6 and folic acid. And because it is relatively simple to grow in warm climates, okra is becoming popular in north and south China. “It was the preferred vegetable for the Olympic athletes of the Beijing Olympic Games,” says Kantha Shelke, a food scientist at Corvus Blue LLC and spokesperson for the Institute of Food Technologists (IFT). And okra may have some other effects to thank for that. “Because of its physiological effects, it has gained some interesting names including ‘green panax’ in Japan and ‘plant viagra’ in the USA,” she says. “The polysaccharides in okra are thought to open up the arteries in a similar way to Viagra.”

While okra is a popular staple in some international cuisines, Americans are still warming up to the vegetable. According to Shelke, who studies food trends, okra chips are gaining popularity in the appetizer menus of Indian and vegetarian restaurants. And at the New York City Greenmarket, Eugena Yoo of Lani’s Farm in Bordentown, New Jersey says immigrant communities gravitate toward the in-season vegetable, since they tend to recognize it and are aware of its health benefits.

The nutrients: One cup of okra is only 33 calories and contains a number of vitamins and mineral salts, including calcium. Okra seeds and pulp are high in the antioxidants catechin, epicatechin, procyanidin B1 and B2, quercetin and rutin that can fight the damage caused to cells by stress and other environmental factors. “The fruit and the young leaves of the plant have a wide range of medicinal values and have been used historically to treat many diseases,” says Shelke. Studies have linked some of okra’s carbohydrates to a range of physiologic effects, including:

• Antidiabetic properties: the viscosity of okra’s carbohydrates helps to slow the uptake of sugar into the blood, reducing the glycemic load of glucose in the blood that can disrupt the body’s ability to properly process the sugars, and lead to diabetes.

• Controlling lipid levels: The soluble fibers in the vegetable, in the form of pectins, can help to lower cholesterol levels by as much as 10%, according to some animal studies.

• Protecting brain neurons: “Okra is popularly consumed by young students in the Middle East, Far East and South East Asia, where people believe that okra is good for brain function,” says Shelke.

The preparation: Quick-fry okra in a skillet–and not for too long. Without the slimy gel, the vegetable is satisfyingly crunchy. Try this recipe for Sautéed Tomatoes, Sausage, and Okra from our TIME Inc. family brand, Real Simple.

The taste: Some have described the boiled, gummy version of okra as similar to zucchini or eggplant, with more bitterness. When fried, it takes on the crunchiness of green beans.

The takeaway: Okra will likely be on many restaurant menus this summer — in boiled, fried or even pickled form. Chances are, you’ll never even notice the gummy slime if it’s served in curries, or with rice or tomatoes, so give it a try.

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The Advantages of Okra'

• Source:http://healthyeating.sfgate.com/advantages-okra-4093.html

By Michelle Kerns (Demand Media)

Okra contains nutrients that may confer a number of health advantages, including a decreased risk of several serious medical problems. Also known as gumbo or lady fingers, okra is a common vegetable in Southern cooking, where it is fried, boiled or pickled, often along with tomatoes, corn or onions. Sliced, cooked okra releases a juice that thickens fluids, making it an essential ingredient of gumbo, a traditional Creole stew. Regardless of the cooking method, okra is a good low-calorie, fat-free, nutrient-dense addition to any diet.

Dietary Fiber

A 1/2-cup serving of sliced, cooked okra provides 2 grams of dietary fiber. This amount supplies approximately 10 percent of the U.S. Department of Agriculture's recommended daily allowance of fiber for healthy adult men and women adhering to a 2,000-calorie diet. Okra's fiber content is made up of both soluble and insoluble fiber. According to Mayo Clinic.com, soluble fiber may help prevent diabetes and high blood cholesterol, while insoluble fiber regulates digestive system functions. A 2009 "Nutrition Reviews" article adds that fiber may also lessen your risk of obesity, stroke, heart disease and hypertension.

Vitamin C

Each 1/2 cup of cooked okra contains 13.04 milligrams of vitamin C, or 17 percent of the RDA of vitamin C for women and nearly 15 percent of the RDA for men. Vitamin C has powerful antioxidant properties that may help it lessen the risk of cancer, age-related macular degeneration, heart disease and hypertension. Vitamin C is also required for bone, skin, blood vessel and immune system health. The vitamin C content of okra will diminish the longer the vegetable is exposed to light, heat and air. Use okra within three to four days of purchase and cut it only just before cooking to maximize the amount of vitamin C you receive.

Folate

Okra contains 37 micrograms of folate in each 1/2-cup, cooked serving. Folate, which is also known as folic acid or vitamin B-9, is essential for the metabolism of protein, fat and carbohydrates. It is also required for the nervous system to function properly and for the synthesis of red blood cells and genetic material like DNA and RNA. Adequate folate intake may help lower your risk of depression, cancer and heart disease. Eating folate-rich foods like okra is especially important for pregnant women. The University of Maryland Medical Center reports that women who consume plenty of folate during pregnancy are less likely to have a child with birth defects.

Antioxidants

Studies published in 2010 and 2011 in the "Nutrition Journal" and the "African Journal of Biotechnology" indicate that okra has a higher concentration of antioxidant compounds than other high-antioxidant vegetables, as well as many high-antioxidant fruits. Antioxidants are able to inhibit the ability of free radicals to damage DNA and cellular tissue. The Mayo Clinic's Donald Hensrud, M.D., says that a diet incorporating lots of antioxidants may help prevent heart disease, cancer and neurological disorders like Alzheimer's disease.

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Learning to Love Okra

• Source:http://www.nytimes.com/2011/09/12/health/nutrition/12recipehealth.html?_r=0

By MARTHA ROSE SHULMAN (http://www.nytimes.com/2011/09/12/health/nutrition/12recipehealth.html?_r=0)

Until lately, I hadn’t been a fan of okra. But then I learned how cooks in the eastern and southern Mediterranean treat this popular vegetable: they cook it whole, after tossing it with salt and vinegar and marinating it for an hour to make it less, well, slimy. Some regional cooks dry okra in the sun after salting it.

Okra is low in calories, very high in dietary fiber, and a great source of vitamin A, vitamin C, B vitamins and the phytonutrients glutathione, xanthin, lutein and beta carotene. For the best texture and flavor, buy the smallest pods you can find.

Mediterranean Okra and Tomato Stew

Okra is stewed with tomatoes and onions throughout the Middle East and in Greece, where the vegetable goes by its Arabic name, bamyeh or bamyies. Traditionally, the stews are made with about three times as much olive oil as I use here.

2 pounds small okra

Salt

1 cup red wine vinegar

1/4 cup extra virgin olive oil

2 medium onions, cut in half lengthwise then sliced thin across the grain

3 to 4 garlic cloves (to taste), minced

1 pound tomatoes, preferably plum tomatoes, seeded and grated, or else peeled, seeded and chopped; or 1 14-ounce can, with juice

Freshly ground pepper

1 tablespoon tomato paste diluted in 1/2 cup water

1 teaspoon ground allspice

1 teaspoon sugar

2 to 4 tablespoons fresh lemon juice, to taste

1/4 cup finely chopped parsley

1. Trim the stems off the okra, and place in a large bowl. Salt generously, douse with the vinegar and let sit for 30 minutes to an hour. Drain the okra, and rinse thoroughly.

2. Heat the olive oil over medium heat in a large, lidded skillet or casserole. Add the onions. Cook, stirring, until tender, about five minutes. Add the okra, and cook, stirring, for about three minutes until the edges begin to color. Add the garlic, stir together for about half a minute until fragrant. Stir in the tomatoes. Bring to a simmer, and cook, stirring often, until the tomatoes have cooked down a bit and smell fragrant, about 10 minutes. Add salt and pepper to taste.

3. Stir in the dissolved tomato paste, allspice and sugar. Add water if necessary to just cover the okra. Bring to a simmer, cover and reduce the heat to low. Simmer 45 minutes until the okra is very tender. Add the parsley and lemon juice, and simmer another five minutes. Taste and adjust salt. Remove from the heat, and serve hot, warm or at room temperature.

Yield: Serves four as a main dish with rice, six as a side.

Advance preparation: You can make this up to a day ahead of serving. Reheat, or serve at room temperature.

Nutritional information per serving (four servings): 248 calories; 2 grams saturated fat; 2 grams polyunsaturated fat; 10 grams monounsaturated fat; 0 milligrams cholesterol; 30 grams carbohydrates; 10 grams dietary fiber; 40 milligrams sodium (does not include salt to taste); 6 grams protein

Nutritional information per serving (six servings): 165 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 7 grams monounsaturated fat; 0 milligrams cholesterol; 20 grams carbohydrates; 7 grams dietary fiber; 26 milligrams sodium (does not include salt to taste); 4 grams protein

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Intake of okra prevents diabetes, peptic ulcer, others

• Source: https://thewhistler.ng/story/amazing-health-benefits-of-okra

By Funke Oshifuye

Okra, also known as “lady finger”,is a highly nutritious green edible pod vegetable. Its scientific name is Hibiscus esculentus. Botanically, this perennial flowering plant belongs to the mallow family similar to that of cacao. It is green, sweet, tasty and most of all, slimy.

Okra is known for a lot of names in different parts of the world. Okra is either loved or hated by many for its distinct sticky character but the health benefits are amazing. For instance, Okra is one of the richest sources of soluble as well as insoluble fiber that offer protection from various lifestyles related disorders like cardiovascular diseases, diabetes, obesity etc.

The mucilaginous okra fiber is very effective in preventing type II diabetes. It prevents insulin spikes and thus keeps a check on blood sugar.

Patients with type 2 diabetes who consumed a diet containing food naturally rich in fiber (e.g., 50 g fiber/day, 50 per cent soluble) for six weeks had significant improvements in glycemic control and lipid panels when compared with patients who consumed a diet with moderate amounts of fiber (e.g., 25 g fiber/day, 50 per cent soluble).

Okra can tolerate hot, dry climates which makes it a popular vegetable in the tropics. It’s leaves may also be eaten, but people are often interested in the plant’s pods.

Okra is very low in calories and a rich source of dietary fiber, minerals and vitamin. It is recommended in cholesterol controlling and weight reduction programmes.

The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision.

Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

Fresh pods are good sources of foliates It provides about 22 per cent of RDA per 100 g. Consumption of foods rich in foliates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.

The pods are also an excellent source of anti-oxidant vitamin, vitamin-C. Okra provides about 36 per cent of daily recommended levels. Consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.

Okra is also a stomach friendly fiber rich vegetable. Okra is an excellent prebiotic. Okra fiber has a soothing effect on the stomach lining. They prevent adhesion of Helicobacter pylori to the Gastric mucosa and thus prevent peptic ulcer.

They also help to prevent inflammatory bowel syndrome. The fiber in okra is heart- friendly. Okra fiber also helps to fight the free radicals that can lead to plaque formation clogging the arteries and thus prevents atherosclerosis.

However, you can rely on okra to reduce your waist and hip circumference as it is low in calories and high in fiber. Fiber provides satiety and thus you don’t tend to feel hungry and overeat.

Also, rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.

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5 Hidden Superfoods to Eat Healthy in 2016

• Source:http://www.huffingtonpost.com/richie-etwaru/5-hidden-superfoods-to-eat-healthy-in-2016_b_8956556.html

By Richie Etwaru (Chief Digital Officer, IMS Health)

It’s Jan. 2nd, you are serious about your New Year’s resolution. In addition to getting in good shape, you start the year off eating healthy. You are doing extremely well until about Jan. 12th. By the second week of the year, you become tired of eating foods that taste like grass or wet cardboard. Due to the consumption of bland foods, your energy level is incredibly low, which results in exhaustion.

Why can’t we find foods that are healthy and tasty that gives us a boost of energy!

I am a foodie, the type that will deliberately go looking for restaurants, even if it is hours away from my home. I’ll do anything that will lead me to foods that are flavorsome, healthy, filled with energy and all of the necessary ingredients to keep me energized and vital.

I’ve compiled a list below of what I call “superfoods.” Each of these “superfoods” carry many necessary essentials and are prepared in cuisines where they are delicious.

Yucca

Yucca, also known as cassava, is a root vegetable. Yucca contains fiber, antioxidants and saponin content. Extracts from Yucca are often sold in health stores. The beneficial factors of this “super food” are reduction of inflammation, ability to lower blood pressure, and can improve skin conditions. Yucca is often prepared like potatoes and is easy to cook.

This root vegetable is frequently found in Cuban cuisine. My favorite Cuban restaurant is Rebecca’s and is located in Edgewater New Jersey. The chef at Rebecca’s prepares a dish called “Yucca Frita” which is the most delicious alternative to French Fries I have ever tasted.

Yams

Another root vegetable, much like yucca, are yams. It can be prepared in a variety of ways, sometimes in combination with other vegetables. This mixture is quite delicious and will make your taste buds dance. Yams are full of vitamin B, vitamin C, and potassium rendering them good for energy, metabolism, and lowering of heart rate along with blood pressure.

Yams are often found in Nigerian cuisine. My favorite Nigerian restaurant, Buka, can be found in Brooklyn, New York. The chefs at Buka prepare a dish called “Pounded Yam,” which is very tasty. This unique and delicious dish provides energy to make me feel like Usain Bolt!

Plantains

We are sometimes so consumed with bananas that we forget their cousin, plantains. Plantains are the superfood of superfoods. In addition to other goodies mentioned, plantains are stacked with vitamin A. Vitamin A is very good if you want to maintain muscle membrane. It also enhances skin quality, which is an added plus. Who needs Botox when you can just indulge on some delicious plantains?

Plantains are often found in in Latin and Caribbean dishes. My favorite Latin American Bistro is a place called “Tu Casa” located in multiple areas in Queens (Astoria and Kew Gardens), New York. “Tostones” and “Maduros” are two variations of how plantains are prepared and served at Tu Casa. Both of these dishes are very different in taste, and can also be found in Cuban restaurants such as Rebecca’s of Edgewater, New Jersey mentioned above.

Lentil

Lentil, also known as Pigeon Pea, has the second highest ratio of protein per calorie of any legume after soybeans. Not only are they easy to cook, but Lentils are considered one of the world’s healthiest food. They are a good way of lowering cholesterol fiber and aid with managing blood sugar disorders. Lentils are a good source of vitamin B.

The Nest Restaurant located in Richmond Hill, New York, serves a lentil dish called “Dhal.” This appetizing dish is often served with curry as a side. Dhal has the look and feel of soup and contains just the right amount nutrients needed to maintain a healthy lifestyle.

Okra

Okra, also known as “Lady finger,” is extremely popular in East Africa and South India. Okra is grown in pods and are among the very low calorie vegetables. They are rich sources of dietary fiber, minerals, and vitamins, often recommended by nutritionists in cholesterol controlling and weight reduction programs.

The pods compose healthy amounts of vitamin A, vitamin C, and vitamin K. This superfood contains high levels of these antioxidants. Okra is essential to our vision, maintaining healthy mucus membranes and skin.

Paradise Biryani located in Somerset, New Jersey, is one of my favorite South Indian restaurants that serve various forms of Okra. Specifically get a meal called the Bhindi Masala, which is packed with Okra, and very flavorful for rice or Naan (a delicious South Indian roti/pita bread).

It’s the new year, and we all want to eat healthy but not eat boring.

Check out these superfoods at the restaurants above, or restaurants serving the similar cuisines, and let me know about your experiences!

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Okra Nutrient Facts: Low In Calories, Dense With Nutrients

• Source:http://www.youthhealthmag.com/articles/5587/20141223/okra-nutrient-facts-low-in-calories-dense-with-nutrients.htm

(Youth Health Magazine)

Okra is also known as "lady's finger" in some parts of Asia. And various other names in other parts of the world. The plant is cultivated in tropical, subtropical and warm temperate regions around the world.

Okra is an edible pea pod and although can be eaten raw, I've never acquired the raw taste. You can lightly blanch, steam or give it a quick stir-fry to reduce the "green" taste.

Okra is very low in calories and dense with nutrients. It is high in fiber, vitamin A, C, and folate content. It is also a good source of the B vitamins, vitamin K, calcium, potassium, iron, zinc, and traces of magnesium and manganese.

Okra is one of those few vegetables which have the highest content of phytonutrients and antioxidants such as beta-carotene, xanthin and lutein.

The pods are among the very low calorie vegetables. They provide just 30 calories per 100 g, besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.

The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition.

The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.

The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protect the body from harmful free radicals.

The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.

The pods are an also good source of many important minerals such as iron, calcium, manganese and magnesium.

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Lady Finger Aka Okra Health Benefits: Helps With Kidney Disease

• Source:http://www.youthhealthmag.com/articles/5727/20141225/lady-finger-aka-okra-health-benefits-helps-with-kidney-disease.htm

(Youth Health Magazine)

Okra, also known as "lady finger", is one of the popular nutritious vegetables of North-Eastern Africa origin. They usually gathered while the pods are green, tender, and at immature stage. The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous fruits or "pods." It grows best in well-drained and manure rich soil.

Botanically, okra is a perennial flowering plant belongs to the Malvaceae family, andWhile the "amount of nutrition" from okra varies based on how it's consumed (pods, grams, etc), some of the key substances in the vegetable remain the same. Here are some prominent vitamins, minerals, and other nutrients found in okra that deserve some spotlight. Each figure is based on 1 cup (100g) of okra, according to healthsite.com.

Fiber - 2.5 grams. 10% of RDA (recommended daily value)

Vitamin C - 16.3 milligrams. 27% RDA.

Folate - 46 micrograms. 11% RDA.

Vitamin A - 283 international units. 6% RDA.

Vitamin K - 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided.

Niacin (Vitamin B3) - 0.9 mg. 4% RDA.

Thiamin (Vitamin B1) - 0.1 mg. 9% RDA.

Vitamin B6 - 0.2 mg. 9% RDA.

Magnesium - 36 mg. 9% RDA.

Manganese - 0.3 mg. 15% RDA.

Beta carotene - 225 mcg.

Lutein, Zeaxanthin - 516 mcg.

Health benefits of okra

People are often affected with heart disease due to high levels of cholesterol in their blood. Pectin, a soluble fibre present in lady's finger helps lower this cholesterol and thus is helpful in preventing heart disease, according to healthsite.com.

•Helps with Kidney Disease

One study published in the October 2005 Jilin Medical Journal found that regular consumption of okra can help prevent kidney disease. In the study, "those who ate okra daily reduced clinical signs of kidney damage more than those that simply ate a diabetic diet." This also ties in with diabetes, as nearly 50% of kidney disease cases are caused by diabetes. Good for Immune system

The high Vitamin content in Lady's finger helps battle cold and improves the overall functioning of the immune system. The Vitamins and numerous minerals like magnesium, manganese, calcium and iron in lady's finger fights against hurtful free radicals and enhances the functionality of the immune system.

•Benefits of Lady's Finger during Pregnancy

High amount of folates availability in it provides healthy environment for the foetus growth and development during pregnancy. It improves the foetal brain development, proper neural tube formation and other developments during first trimester of the pregnancy. It prevents pregnant women from the iron deficiency anaemia during pregnancy by managing haemoglobin level.

•It helps you lose weight

People who aspire to lose weight can eat lady's finger to facilitate weight loss. The vegetable is extremely low in calories, with a 100g serving containing just 33 calories. Here are some other foods that can help you lose weight.

•It prevents cancer

According to a research published in Nutrition Journal, lady's finger has a higher concentration of antioxidants than most vegetables. These antioxidants prevent damage to your cells from free radicals, and inhibit the growth of cancer cells in your body. Additionally, it contains some amount of insoluble fibre which promotes a healthy digestive tract and lowers your risk of colorectal cancer. Bone strength

Okra contains folate that helps in building bone density and gives you field to fight osteoporosis. The stronger bones give your body more agility.

•Diabetes

It has insulin-like properties that help to reduce blood sugar level. Hair Problems

Okra or lady's finger can furthermore help get your hair back to its original state, free from dandruff. For bouncy hair, boil water and add okra in it, allow it to get to room temperature, squeeze half a lemon and use this solution as a hair rinse. Professionals say that it can even help in getting rid of lice. Good for Eyesight

Vitamin A and beta carotene discovered in okra's are absolutely vital nutrients for sustaining good eyesight. In supplement, these essential nutrients furthermore help stops eye associated problems such as cataracts. The Vitamin A promotes health of the eyes and defends against age associated eye disorders.

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6 reasons okra or bhindi is a superfood for diabetics

• Source:http://www.thehealthsite.com/diseases-conditions/reasons-okra-or-bhindi-is-a-superfood-for-diabetics-d715/

By Debjani Arora

Your very own okra or bhindi, a staple vegetable enjoyed by many is becoming a superfood for diabetes. Experts believe that the fruit-vegetable has properties that can control blood glucose level, help in weight management and boost overall health.

How okra helps to control diabetes

Here are a few ways how okra or bhindi can help you control diabetes if included in your diet regularly:

It is rich in fibre: A fibre rich diet can do a lot of good to a diabetic. Okra being rich in soluble fibre helps in reducing intestinal absorption of glucose, thus regulating blood sugar levels after a meal.

It has anti-diabetic properties: Many studies indicate that the vegetable has certain enzymes that help metabolise carbohydrates, improve insulin production and beta cells in the pancreas, the very cells responsible for insulin production.

It helps to control weight: Weight management plays a key role in managing diabetes and keeping it’s complications at bay. Okra just helps to make your struggles with weight loss easier being low in calories — a serving of 100 gm of the fruit vegetable has less than 33 calories.

It has a low glycemic index: Foods that are low in glycemic index release sugar gradually into the blood stream and hence help to regularise the blood sugar levels.

It is a storehouse of vitamins and minerals: Okra has a fair share of vitamin C a vital nutrient that helps improve immunity. A person with diabetes is always prone to suffer from various infections and diseases for which okra acts as a natural prevention. Also, folate or Vitamin B9 is another critical nutrient present that helps to improve brain functions.

It is a good source of antioxidants: According to research published in Nutrition Journal, okra has a higher concentration of antioxidants than most vegetables. These antioxidants prevent damage the cells from free radicals and inhibit the growth of cancer cells keeping the vital organs healthy that could suffer due to fluctuations in blood sugar levels.

How to include okra in your diet

Here are few ways in which you can have okra in your diet:

Okra water: Wash okra or bhindi thoroughly and cut it into pieces. Next, add the pieces to a glass of water and keep it covered overnight and drink it in the morning. This water is said to mimic the properties of insulin and help regulate blood sugar levels.

Boiled okra: Admittedly, this isn’t an irresistible dish. Simply boil okra, add a dash of salt and squeeze half of lemon to it for taste. Eat it as a snack to reap the benefits.

Vegetable preparation: Aloo bhindi, bhindi masala, mixed vegetable with bhindi, any way you choose to have it, go ahead and gorge on it. Just be careful with oil and spices. Too much of oil can ruin the goodness of the vegetable.

Why you shouldn’t be too optimistic with okra

While there are studies, that indicate that okra or bhindi can help control diabetes it doesn’t mean you throw away your medicines. Remember, nothing can cure diabetes no matter how promising it looks. So have okra as a supplement to your medications, not as a one-time cure.

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Healthy Kitchen: Oven roasted okra proves healthy, tasty

• Source:http://savannahnow.com/accent/2015-08-17/healthy-kitchen-oven-roasted-okra-proves-healthy-tasty

By Diane Stewart

This is the season for a vegetable everybody either loves or hates: okra.

For the devoted, there is a good crop this year locally. We have been getting a good bit of rain where we live, which helps okra thrive. My family has been growing it for years, and this is one of the nicest crops we’ve had this year.

I happened to be out at Stokes Produce at the Westside Farmers Market last year and got in a conversation with Kevin, Mr. Stokes’ son, and he gave me a recipe for okra. It is a very simple recipe, and very healthy, and I tried it this year with very good results. So, I called him Saturday to verify again what he had said, and to get his permission to use the recipe.

The seasonings I used were a little garlic salt and cumin, but you can use whatever you like. My experience with cumin is that it is a good all-around spice with a slightly Southwestern flavor. Every time I have used it, it doesn’t seem to overpower the taste of the dish. The garlic salt was a nice touch. If sodium is an issue, use garlic powder, or Mrs. Dash without salt.

Kevin says when his family has it for dinner, rarely does it make it to the table as the family eats it all before it even gets there. I thought it also quite delicious and a new way to cook okra, one I plan to use often, especially as it is prepared with so little fat. I really like fresh vegetables, and preparing them for your family in interesting ways might entice them to eat more of them.

You could cook the okra a little longer than the time specified, and you might want to toss halfway through the cooking time to provide for even browning. Just experiment a little until you get it exactly like you like yours.

Thanks to Kevin Stokes for the recipe. Hope you enjoy it and like it as well as I did.

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Prickly okra is worth the battle

• Source:http://www.tallahassee.com/story/life/home-garden/2016/02/25/prickly-okra-worth-battle/80796870/

By Kathy Kinsey (UF/ Leon County Extension)

Got a suit of armor stashed away? Well, it would be perfect for harvesting this vegetable, and though it has one intolerable condition, it is one healthy plant and one that should be enjoyed by all.

Okra (Abelmoschus esculentus Moench) is probably known best for its use in gumbo, but there are other reasons to eat this vegetable. For one, it is nutritious! Okra belongs to the Mallow family, as does cotton and the hibiscus. Also known as “lady fingers,” it is not only the green pod that can be enjoyed – the new leaves can also be cooked or added to that favorite salad. And though it may have been first cultivated in tropical areas of the world, most gardeners can grow okra in their gardens. As long as I can remember, I have grown it, and if there is any excess, it either gets pickled or given to friends. I try not to freeze it, as I grow it every year, and I find that it is much better freshly picked.

From Arabia, okra spread around the shores of the Mediterranean Sea and eastward. In 1658, okra was introduced to the Americas by ships plying the Atlantic slave trade. There is documentation of its use in Suriname in 1686, and by 1748 it was being grown as far north as Philadelphia. In 1781, Thomas Jefferson made a note that it was well established in the state of Virginia. Then by 1800, it was found throughout the United States, with the first mentioned cultivars in 1806.

Botanically speaking, okra is a perennial flowering plant that belongs to the Malvaceae family. Though, in our part of Florida, it is an annual grown from seeds. It is grown best in full sun and in well-drained, rich soil (compost or manure enriched). Soaking the seeds overnight in water will get your plants up a lot quicker, but once they have been planted, make sure you give them plenty of water. Mole crickets may cut some of the tender plants down, so make sure you have extra seeds so you can replant.

As it gets up and growing, don’t be too discouraged – okra plants look pitiful when they first start to grow, but give them time. The pale yellow flower that first appears will later turn into a green pod, and when you see this flower, you can tell it is related to the hibiscus quite easily. The pod needs to be harvested when it gets to the desired length, but don’t wait too long, as this pod will get tough and woody. Common problems for this plant are verticillium wilt, which causes yellowing and wilting of the leaves, powdery mildew, and nematodes. Deer like to eat the tender new leaves as well.

Now down to eating it… okra is high in fiber, vitamin C, and is known for being high in antioxidants. It is also an excellent source for calcium and potassium. The pods have a good amount of vitamin A, which you need to maintain a healthy mucus membrane and skin. They are also rich in the B-complex like niacin, vitamin B-6, thiamin, pantothenic acid (vitamin B5), and vitamin K, which is a co-factor for blood clotting enzymes and strengthening your bones.

The pods are also a good source of calcium, manganese, and magnesium – who needs a vitamin pill? They are a low-calorie vegetable, containing no saturated fats or cholesterol, and are often recommended by nutritionists in cholesterol controlling and weight-reduction programs.

The younger leaves can be cooked like dandelion leaves, or they can be eaten raw, as in a salad. The seeds can be roasted and ground into a form that can be used to make a caffeine-free coffee substitute. The pods can be sliced, then roasted, and you can briefly cook the entire pod to avoid the slime factor, cut it up, batter and fry it, sauté it, or pickle it. The bottom line is this: you can enjoy it. And the best thing of all – it is good for you, slime and all!

If you have a greenhouse, you can always start your plants from seed, and when they are ready, move them to the garden. Give them plenty of water, good enriched soil, and full sun. Before you know it, you can don that suit of armor, or you can simply wear long sleeves and gloves while harvesting. They say picking it in the cool of the morning helps though I am not too sure about this. The tiny spines on the stalks and leaves can cause itching and burning, but I have found that a scrubby sponge and some water will help relieve some of the itching. But the taste is worth the effort!

So you might want to give that neighbor a call – you know the one who has tried to give you some fresh okra but to no avail, and maybe you just might give it a try. I know you will enjoy it!

Happy gardening!

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This Is What Happens To Your Body When You Ingest Okra

• Source:http://www.collective-evolution.com/2016/01/05/this-is-what-happens-to-your-body-when-you-ingest-okra/

By Arjun Walia

“Humans live on one-quarter of what they eat; on the other three-quarters lives their doctor.” – Egyptian pyramid inscription, 3800 B.C.

Abelmoschus esculentus or Hibiscus esculentus, also known as Okra, is a widely used vegetable all over the world. Not many people like it because of its ‘slimy’ texture, but this vegetable is loaded with a number of health benefits that will probably have you considering adding it into your diet if you are passionate about your health.

Okra originated in Egypt, and people have been growing it since the 12th century. It can be consumed in a variety of different ways, such as stewed, fried, or even fermented. It’s usually served with other vegetables and rice or put into soups.

The Many Health Benefits of Okra

•According to a study published in 2005 in the Jilin Medical Journal, okra showed positive effects on nephropathy, or kidney disease. For the study, participants were put into two different groups — one was treated with okra, and the other was treated with traditional medical therapy. The study lasted 6 months, and while there were no changes for the group who used traditional therapy, those who took their treatment with the okra saw a reduction in uric acid and urine protein. (source)

•A study published in the Saudi Pharmaceutical Journal outlined okra’s ability to protect against liver disease. Because of its strong antioxidant activities, okra was found to protect against chemically induced liver damage. The study also found okra to have strong antioxidant and hepaprotective properties, comparable to milk thistle or silymarin. (source)

•A study published in the Journal of Pharmacy & Bioallied Sciences found that okra extracts could protect against diabetes. When rats with diabetes were given okra, they saw a decrease in their blood sugar levels and a normalization of their lipid profile levels. Multiple in vitro and in vivo studies have found okra to be a major blood glucose-lowering food — it contains large amounts of soluble dietary fibre — which is why it has been used traditionally as an alternative treatment for diabetes. (source)

•Okra has also demonstrated its ability to be a cancer fighter, having shown action against breast cancer cells, but only in preliminary lab studies. Researchers have discovered that a newly discovered lectin (a type of protein that can bind to cell membranes) in okra, Abelmoschus esculentus (AEL), actually induces cell death in human breast cancer cells, in vitro – 72 percent to be exact. (source)

•Research has also shown okra to possess the ability to fight depression. Although some fruits and vegetables have been shown to have various effects on mood, and the ability to elevate one’s mood (favonoids and quercertin), Okra had not made the list until recently, when researchers from Mazandaran University of Medical Science decided to examine its effect on mood. Their results showed that okra seed extracts acted as as strong agent for elevating mood, in some cases performing just as well as common antidepressants. Apparently, the positive mood effect of okra can be attributed to its high total phenol and flavonoid content. (source)(source)

When I come across scientifically validated information that sheds light on the knowledge of our ancestors and ancients, I am never surprised. This is commonly seen with quantum physics, astronomy, health, and spirituality, where our modern day measurements of ‘truth’ correlate with teachings of our ancient world. It’s good to see science shed light on the healing properties found within nature, as it’s a branch of knowledge we have neglected for many years now. Chemical based health, and our reliance on pharmaceutical grade medicine, have completely taken over, which is perhaps one reason why chronic illness and disease are on the rise.

“Let food by thy medicine, and medicine be thy food.” – Hippocrates

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What Is Okra (Lady's Finger) And 6 Benefits Of Adding The Medicinal Vegetable To Your Diet

• Source:http://www.medicaldaily.com/what-okra-ladys-finger-and-6-benefits-adding-medicinal-vegetable-your-diet-350750

By Lizette Borreli

The beginning of September signals that fall is on its way, along with leaves, and... okra? The exotic medicinal and culinary vegetable (available year-round), is best to get in early fall when crops in Southern states reach their peak. Typically, okra is used as a thickening agent in soups like gumbo because of its ooey-gooey texture, but it can double as a nutritional powerhouse filled with vitamins, minerals, and other nutrients that provide an array of health benefits from treating diabetes to preventing kidney disease.

A single cup of raw okra has a little over 30 calories, about 3 grams of dietary fiber, 2 grams of protein, 7.6 grams carbohydrates, 0.1 grams of fat, 21 milligrams of vitamin C, around 88 micrograms of folate, and 57 milligrams of magnesium. This makes okra a nutrition hero and a very available food when it comes to our health.

Whether you consume okra stewed, boiled, fried, or even in pickled form, you can reap the health benefits of this little green vegetable any time of the year. Here's how:

Alleviates Asthma

Consuming even small amounts of fruits or vegetables rich in vitamin C, like okra (21 milligrams per cup), can alleviate asthma symptoms. A 2000 study published in the journal Thorax found the intake of citrus or kiwi fruits conferred a highly protective effect against wheezing symptoms in childhood. The protective effect was seen even among children who ate fruit only one to two times per week. The researchers found this to be especially true among already susceptible patients.

Lowers Cholesterol

Okra not only promotes good digestive health, but also good cholesterol levels due to its high fiber content. Soluble fiber can be dissolved in water, which means that it breaks down in the digestive tract. There, it also binds to cholesterol in other foods so that it can be excreted along with other wastes. In turn, total cholesterol levels plummet, according to the Harvard Health Publications. Okra also helps to lower cholesterol by replacing all the foods you eat with high fat and cholesterol levels — okra contains no cholesterol and very little fat.

Manages Diabetes

Soluble fiber can help diabetics because of its ability to keep blood glucose levels stable — it affects how sugar is absorbed in the intestines. In a 2011 study published in the journal ISRN Pharmaceutics, researchers soaked sliced okra pods in water and then gave rats the solution through a gastric feeding tube — a control group wasn't fed this solution. The researchers found okra helped reduce the absorption rate of glucose and in turn reduced blood sugar levels in the treated rats.

Boosts Immune System

Okra’s rich vitamin C content and antioxidant components also double as decent immune boosters against unsafe free radicals, while also supporting the immune system. Vitamin C stimulates the immune system to create more white blood cells, which can help battle other foreign pathogens and materials in the body.

Prevents Kidney Disease

Regularly eating okra can be helpful for preventing kidney disease. A 2005 study published in the Jilin Medical Journal found patients who ate okra daily reduced clinical signs of kidney damage more than those who were on a diabetic diet. This is helpful since nearly half of kidney disease cases develop from diabetes.

Promotes Healthy Pregnancy

Okra’s high levels of vitamin A, B vitamins (B1, B2, B6), and vitamin C, and traces of zinc and calcium, make it an ideal vegetable to eat during pregnancy. Okra also serves as a supplement for fiber and folic acid. This helps prevent birth defects like spina bifida and can even stop constipation during pregnancy.

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Nutritionist Urges Diabetic Patients To Consume More Okra

• Source: http://naija247news.com/2015/12/nutritionist-urges-diabetic-patients-to-consume-more-okro/

By Genevieve Aningo

Miss Yemisi Olowookere, a Nutritionist with Garki Hospital, Abuja, has advised Nigerians to cultivate the habit of consuming okro as the eugenol in okra helps fight diabetes.

According to her, the okro is one of the best vegetable sources of dietary fibre essential for the digestive system, the fibre also helps stabilise blood sugar level by delaying sugar absorption from the intestines. “Dietary fibres in okro help prevent and relieve constipation. The soluble fibre in okra absorbs water and adds bulk to the stool thus preventing constipation.

“Being a vegetable, it is obvious that okro is healthy and should be included in one’s menu,’’ she said. Olowookere said okro was good to improve colon health by allowing the organ to work at a higher rate of efficiency and reduce the risk of colon cancer. She said the iron content of okra forms haemoglobin in the blood and prevents anaemia, saying that vitamin K helps in blood coagulation. Olowookere said the dietary fibres contained in this vegetable helps people who are on weight loss programs, adding that okro has a very low caloric value so it is a great addition when losing weight. “The soluble fibre in okra helps to lower serum cholesterol and thus reduces the risk of heart disease. Eating okra is an effective way to control the body’s cholesterol level. “Okra is also high in pectin that helps in lowering high blood cholesterol by altering the production of bile in the intestines,’’ she said. Olowookere said okra can help improve healthy hair and reduces dandruff. She said the high Vitamin C content in okro helps fight cold and cough by encouraging a healthy immune system.

“The Vitamin C and many essential minerals like magnesium, manganese, calcium and iron in okra also fight against harmful free radicals and therefore promote an overall healthy immune system. “Vitamin A and beta carotene found in okro are essential nutrients for maintaining good eyesight. “The essential nutrients also help prevent eye related diseases such as cataracts. The Vitamin A promotes good eye health and protects against age related eye disorders,’’ Olowookere said. She said the high amount of folate contained in the okra is beneficial for the foetus during pregnancy, adding that folate is an essential nutrient which improves the development of the foetus’ brain. Olowookere said the high amount of folic acid in okra plays an important role in the neural tube formation of the foetus from the fourth to the twelfth week of pregnancy.