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Okra
Herbal Remedies and Medicinal Cures for Diseases, Ailments & Illnesses that afflict Humans and Animals
Aloe Vera •
Astragalus •
Bankoro •
Bilberry •
Bitter Gourd (Ampalaya) •
Bitter Orange •
Black Cohosh •
Cat's Claw •
Chamomile •
Chasteberry •
Coconut •
Cranberry •
Dandelion •
Echinacea •
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European Elder Tree •
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Peppermint Oil •
Red Clover •
Ringworm Bush (Akapulko) – Cassia alata •
Saw Palmetto •
St. John's Wort •
Tawa Tawa •
Turmeric •
Valerian •
Yohimbe •
accept the bitter to get better
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
You'll Definitely Consider Eating Okra After Reading This
Okra is an African vegetable that’s been a staple of African, Indian and Pakistani cuisine for many centuries, as well being used for medicinal purposes. It goes by numerous other names in addition to okra, such as bhendi, bamia, ochro or gumbo.
The plant also produces a very pretty flower – white with a wine-red center. While this adds to okra’s esthetic value, its true specialty is the edible green seed pods it produces. These pods are extremely beneficial to human health. Here are five of the main benefits:
1. It Helps Fight Diabetes
Evidence of this was shown in animal studies. Once these studies were underway, researchers were able to purify the principle chemical that’s known for its abilities to improve diabetic people’s health. In one study, the chemical, called myricetin, was given to pregnant rats that had gestational diabetes. This was found to have highly positive effects on their blood sugar levels.
Furthermore, the study found that when the solution containing myricetin was given to the rats orally, their digestion slowed down. This allowed glucose to stay in their system for a longer time period, which meant that levels of it in their bodies had a much less dramatic post-meal spike.
2. It Lowers Your Caloric Intake
Okra contains a rare combination – it’s very nutrient-rich while containing few calories relative to its nutritional value. It’s also a great source of carbohydrates, as are similar vegetables.
Numerous studies have established a clear link between an unnecessarily-high caloric intake and various diseases, so it’s always a good thing to eat something that will give you the nutrients your body needs while being low in calories.
3. It’s Chock-Full of Vitamins
No less than 10 different vitamins and minerals can be found in okra, with some of the highlights being Vitamin A, which is great for the skin, Vitamin C, which does wonders for the immune system, and Vitamin E, which helps prevent cell damage in the body.
Doing away with your vitamin supplements and introducing this vegetable into your daily diet together with similar ones is pretty much a no-brainer. In addition to okra’s high vitamin and mineral content, what’s particularly special about it is the highly efficient way it delivers vitamins to the body.
4. It Improves Digestion
Because okra is high in fiber, it can have a positive impact on your digestive system and assist with gastrointestinal difficulties, especially with regard to regulating your “transit time” – the time between eating and going to the bathroom.
Fiber is great because it offers something the body can’t process, which in turn helps it to form a regular stool. It is now a known fact that people who have a healthy digestive process tend to have other bodily processes that are equally as healthy.
The dietary fibers and Vitamin C contained in okra promote skin health by boosting various important bodily processes. For instance, the latter is known to improve the effectiveness of the body’s regenerative abilities.
There are some who also credit okra with improved skin pigmentation, however there are no studies to corroborate this.
From the Ground Up: Too much okra in the garden? Make coffee
- By Mark Murphy (For The Daily News Journal)
Okra is a crop that is easy to grow in the home garden. It is a rugged plant rarely bothered by pest or disease issues, and it stands up well to summer heat and drought. The plants can grow quite large, so the crop requires a bit of space in the garden, but six-eight plants will likely satisfy the needs of the average family.
Okra is related to hibiscus and produces large flowers that are quite ornamental. Those flowers transform into the seed pod that we harvest for gumbo, fried okra and other delicious dishes.
Once okra plants begin producing pods, they keep coming in abundance throughout the summer growing season. At some point, many gardeners find that they have eaten all the okra they can, given away all they can, and they’re still faced with an avalanche of okra. A novel use for that extra okra is to save a supply of pods to make a warming beverage when cold weather arrives — okra coffee.
During the Civil War, the Union blockade made coffee scarce in the South. This led to experimentation with various substitutes for coffee, including persimmon seeds and chicory. One such substitute that gained considerable support was okra. In December 1861, The Tennessee Baptist newspaper wrote, “We have been somewhat skeptical about the various substitutes that have been proposed for coffee. We have tried the okra coffee, and had we not known it to be okra, we should have supposed it the best of Laguyra or Java. It has all the rich spicy aroma of the genuine article ...”
In my opinion, okra coffee does not taste exactly like the imported counterpart. I would describe the flavor as having fruity and earthy tones that differ from standard coffee. However, the flavor is very satisfying and fresh, likely due to the fact that the okra didn’t travel hundreds or thousands of miles to get here.
To brew your own okra coffee, let the pods grow to maturity or save some that have simply grown too large and woody for fresh eating. Allow time for the pods and seeds to get dry. The pods will become brown and brittle, and you may hear the seeds rattle inside when shaken. Remove the seeds and toast them in a skillet on medium heat. Stir frequently for about 10 to 15 minutes. You want to parch the seeds, but don’t burn them. Some of the seeds may pop. Allow the seeds to cool and then grind them. Note that the okra seeds will be brittle and will grind faster than coffee beans. Brew (in the same manner as standard coffee) and enjoy!
Okra coffee does not contain caffeine; possibly being a reason why it never supplanted imported coffee. But, now you can amaze your friends when you tell them that you grew your own coffee ... okra coffee. Garden on!
What Is Okra (Lady's Finger) And 6 Benefits Of Adding The Medicinal Vegetable To Your Diet
- 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.
PCCI eyes USD 100-M Japan market for ‘okra’
- By Lilybeth Ison(LI/PNA/Northbound Philippines News Online)
MANILA — The Philippine Chamber of Commerce and Industries (PCCI) is teaming up with the Institute of Plant Breeding (IPB) on a technical assistance (TA) program that may include breeding of okra that has a projected US$ 100 million Japan market.
The planned breeding of high value crops — particularly okra and soybean vegetable “Edamame” for the Japan market — may be the top priority of the IPB-PCCI partnership, according to PCCI Agriculture Committee Chief Roberto C. Amores.
An initial discussion on the TA was conducted last June 2 at the IPB-University of the Philippines Los Banos.
“For me, the breeding of okra and soybean for the Japan market should be a priority for this partnership with IPB,” said Amores in a statement.
“Genetic improvement in our fresh vegetables for Japan will be the key to increasing productivity of farmers,” he added.
PCCI and Filipino agribusiness exporting firm Hi Las Marketing Corp., which Amores heads, may look for funding for the research.
This is inasmuch as how IPB’s research on the disease resistant Bt eggplant was financed through a United States Agency for International Development (USAID) grant and a counterpart fund from UPLB and Department of Agriculture (DA).
The PCCI-IPB program will also involve a comprehensive collaboration resulting in easier, faster access of small farmers to financing; marketing of farmers’ produce direct to markets including hotels and restaurants; and development of contract growing business models.
“PCCI knows how important agriculture is. We want to have a national consultation for agriculture. We’re pushing for government’s financing of agriculture especially for the small ones,” said PCCI President George T. Barcelon.
“For infrastructure, there should be irrigation, power facilities, and roads. There should be information on prices of agricultural supplies like fertilizers,” he said.
IPB Co-Founder Dr. Emil Q. Javier said IPB’s collaboration with PCCI must zero in on enabling farmers to be part of the value chain.
Filipino farmers do not just become suppliers of cheap raw materials to big manufacturers or retailers. They become partners of agri-businesses, he said.
Glenn N. Baticados, UPLB Technology Transfer director, said IPB-UPLB may also partner with the private sector through commercialization of its technologies.
“Jollibee is interested in getting 11 technologies that we developed,” said Baticados.
PCCI will also have a scholarship for agriculture families. It will introduce a mentoring program for farmers to become entrepreneurs rather than just stay as recipients of dole-outs, according to Barcelon.
Breeding will raise by leaps and bounds productivity of small farmers planting okra who are currently using imported hybrid seeds from Japan. This okra should be disease-resistant and should have longer shelf life to be competitive.
“With the breeding program of IPB, cost of seeds will be reduced for okra and soybeans,” said Amores. “We will create more jobs using these varieties.”
For the Edamame soybean, a preparation of boiled or steamed soybeans in the pod in Japanese cuisine, the breed is to be developed with deeper green color and bigger pods compared to what can be grown in the Philippines.
Okra for Japan at present has a USD 15 million market. It will grow to USD 100 million in five years, according to projections. Okra is used mainly as a snack but also used in salads, soups, stir fry, or stews.
Edamame soybean’s market is expanding too. Market in the US alone was placed at up to USD 200 million by American Vegetable Soybean & Edamame Inc.
“Edamame’s popularity appears to be growing. Edamame is found mostly in health food stores, or stores that specialize in Asian products. Edamame is consumed green. Its beans are larger than traditional soybean varieties. Some believe that the demand for Edamame will increase due to the health benefits from eating the product,” according to an earlier Michigan State University study.
Breeding will be the key to Philippines’ becoming competitive with other exporters of okra and soybean to Japan — Korea, Taiwan, Thailand, and China.
Breeding will enable protein-rich Edamame soybean, normally grown in temperate climates, to be planted under warmer specific climatic conditions in the Philippines.
“The seeds that we need are those that may be exposed to sunlight for maybe just 2.5 hours and yet achieve the same quality, receive the same photosynthetic effect, as those exposed to the sun over four hours,” said Amores.
IPB and PCCI will also look into successful models of contract growing with small farmers.
Contract growing enables small farmers to keep up with international safety standards of agriculture and food production imposed on big food companies.
When small farmers’ production are consolidated through cooperatives that may have a partnership with PCCI, they will be able to haggle for higher, market-based prices for their produce.
Small farmers stand at the mercy of big traders when they sell individually.
The academe will become an important partner of industries if its expertise is tapped by the private sector.
“We understand science. We have the experts in food science, animal science, post harvest… but we need to know what should be done. We are clueless on where to go. Would PCCI willing to partner with us?” said Javier.
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.
The Advantages of Okra'
- 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.
Learning to Love Okra
- 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
Intake of okra prevents diabetes, peptic ulcer, others
- 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.
5 Hidden Superfoods to Eat Healthy in 2016
- 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!
Okra Nutrient Facts: Low In Calories, Dense With Nutrients
- (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. Non