General considerations about the benefits of okra

Okra is one of the most unjust foods in Brazilian cuisine. This is because many people have never tasted the vegetable and do not even consider it, since they have heard scary stories about the "slime".

In fact, this slime appears only in some preparations and can be easily controlled. Therefore, it is very worth to give okra a second chance, because it is a great ally for pregnant women and also helps in the fight against diabetes.

Its consumption is more frequent in the states of Minas Gerais and Bahia, being the protagonist of typical and delicious dishes, such as chicken with okra and caruru. Continue reading the article and discover the secrets to enjoy all the benefits of okra and still get rid of its drool!

The nutritional profile of okra

Okra is a great source of fiber, vitamins and minerals. In addition, it has plenty of water, a little protein and few calories (about 22 in 100 g). Learn more about the nutritional profile of this superfood below!

Fibers

Okra is a vegetable very rich in fiber. In a 100 g serving of raw food, there are about 4.6 g of this nutrient. When we consider the homemade measure, a cup of okra (more or less 8 units) has approximately 3 g of fiber.

Thus, it can be said that okra has much more fiber than what is found in the same amount of cauliflower or brown rice, foods considered references in this aspect.

By the way, the so renegade slime is a source of mucilage, a type of fiber that brings a greater feeling of satiety and can help in the weight loss process, among other benefits.

Vitamins

Source of vitamins, okra has 0.2 mg of vitamin B6 (also known as pyridoxine), essential to improve and optimize the functioning of the nervous system. It carries a large amount of vitamin C (approximately 5.5 mg) and strengthens immunity, since it stimulates the production of white cells, responsible for defending the body from any infectious agent.

In addition, as it is rich in vitamins K, B9, A (48.3 mcg) and B1 (also called thiamine, presents about 0.1 mg), is able to take care of our skin. This is because the nutrients fight against premature aging of cells, helping to maintain a young and radiant appearance. All values cited above are for a portion of 100 g of raw okra.

Minerals

A small 100-gram serving of okra contains several nutrients and minerals, making this vegetable excellent for promoting immune system strengthening, as well as providing healthier bones and teeth.

Thus, he possesses:

- From 85 to 112 mg of calcium;

- 0.4 mg of iron;

- From 45.5 to 50 mg of magnesium;

- From 54.6 to 56 mg of phosphorus;

- 0.6 mg of zinc;

- 0,5 mg of manganese;

- 243 mg of potassium.

The health benefits of okra

Okra is a food rich in nutrients essential for the proper functioning of the body. Thus, its regular consumption helps prevent and even treat some diseases. Learn all the benefits of this super vegetable in the topics below!

Acts in the prevention of cardiovascular diseases

As a food rich in fiber, okra is very important in controlling the levels of cholesterol and triglycerides, known risk factors for heart problems. A study by the University of Barcelona proved that the consumption of okra decreases the chances of developing heart disease.

This is due to the presence of a large amount of potassium, which causes okra to normalize and control blood pressure, since it relaxes blood vessels. In addition, polyphenols in this vegetable reduce the risk of blood clots and inhibit the increase of free radicals in the body.

Prevents eye problems

Source of vitamin A, okra can be considered a great ally of vision. This is because it acts in the prevention of eye problems and also protects the cornea. In addition, the carotenoid compounds of this vegetable help protect the eyes from the action of free radicals.

Thus, okra is able to decrease the chances of developing diseases such as cataract, glaucoma and macular degeneration (a disease that affects the macula, the central area of the retina, and causes gradual loss of central vision).

Prevents fractures and strengthens bones

The regular consumption of okra helps prevent fractures and strengthen bones, since it is rich in calcium and vitamin K. Moreover, the presence of other minerals such as iron, phosphorus and copper, contributes greatly in bone and dental cell formation and regeneration.

Vitamin K, by the way, is one of those responsible for fixing calcium in bones and is essential for the maintenance of the skeletal system. Studies show that the deficiency of this nutrient may be linked to reduced bone density and, consequently, to cases of osteoporosis.

It is efficient in the prevention of anemia

Okra is very efficient in fighting anemia, perfect for the auxiliary treatment of the disease, since it contains iron, folic acid and some of the B vitamins among its nutrients.

The ingestion of this vegetable is very important, since anemia is among the five major nutritional deficiencies, besides being the most prevalent in women. 2006 data from the WHO (World Health Organization) reveal that approximately one quarter of the population suffers from the disease.

It is worth remembering that one of the causes of anemia is the lack of nutrients such as iron, zinc and B vitamins.

Acts in the control of blood sugar

Very rich in fiber, okra has much power beneficial to our health, since it can help control blood sugar levels. This is because a large consumption of fiber reduces the absorption of glucose in the intestine, contributing to the treatment of diabetic patients.

It is worth highlighting the presence of high levels of fiber in okra slime, which is usually ignored and even rejected by many people. This liquid viscous texture is also very important in the maintenance and balance of sugar levels in the body.

In addition, it has a low glycemic index, that is, it does not cause blood glucose peaks and is absorbed more slowly by the body.

Contributes to the strengthening of the immune system

As a great source of vitamin C, okra strengthens the immune system. This is because it promotes an increase in the production of the body's defense cells, the leukocytes.

To get an idea of the amount of this nutrient, a 100 g serving of cooked okra has about 16 mg of vitamin C. Thus, this vegetable helps leave the body much more prepared to fight an eventual infection.

In addition, the presence of antioxidants inhibits the action of free radicals, which can favor the manifestation of colds, flu and other diseases.

It is beneficial for the functioning of the intestine

With a high concentration of fiber, okra is the ideal food to improve intestinal transit and optimize the functioning of the organ. In a 100 g serving of the food, we can get 10% of the daily intake recommended for adults.

Research at Unicamp in partnership with the Agronomic Institute of Campinas proved that okra slime is rich in mucilaginous fiber, a type of soluble fiber that has already been mixed with water present in the vegetable.

In addition, the mucilaginous fiber also helps to soften stools, which relieves constipation, popularly called constipation.

Helps memory and brain functions

Okra is a food rich in fatty acids, B vitamins, magnesium, zinc and antioxidants. Thus, it helps memory and learning, since it strengthens and optimizes brain function.

In addition, as it has nutrients that act on brain functions, it can help in the treatment of inflammation and diseases such as anxiety and depression.

Increases the feeling of satiety

The increased feeling of satiety that occurs when we eat okra happens because of the large amount of fiber, especially mucilage, present in the slime of the food.

Therefore, this vegetable can contribute to the maintenance and even weight loss, since it has few calories.

For the weight loss process, it is recommended that okra be consumed raw, boiled or roasted, to avoid adding fat. However, it is worth remembering that the vegetable is only an adjuvant and must be incorporated into a balanced diet, with regular physical activity.

It is beneficial for pregnant women

With a good amount of folic acid, okra is a great ally for the health of pregnant women. This nutrient plays an essential role in baby development because it reduces the chances of malformation of the neural tube, which would affect the spine and brain of the fetus.

A portion of 100 g of the vegetable contains 46 µg of folic acid. Therefore, it is no wonder that some doctors recommend the consumption of okra during pregnancy, as well as the supplementation of this nutrient before becoming pregnant and throughout the gestational period.

Acts in the reduction of stress

A little known benefit of okra is its calming power. It acts in reducing stress levels, helping you to relax, even after an intense day. This property is due to the abundant presence of magnesium, a mineral considered neuroprotective, since it hinders the entry of calcium through the glutamate channel, which is associated with anxiety and aggressiveness.

In addition, this nutrient is also important for the production of serotonin, a type of neurotransmitter called the happiness hormone, since it regulates mood and sleep. Thus, okra helps in the treatment of chronic fatigue, anxiety and depression.

How to consume okra and contraindications

Okra is a versatile and delicious food. It is worth leaving the fear of drooling aside and try this supernutritious vegetable. It is great in stews, salads and soups. Check out some suggestions for consumption below!

Boiled, roasted or grilled

Okra can be prepared in several ways, being the star of typical dishes such as chicken with okra and caruru (Bahia's okra and shrimp stew). It is also wonderful sautéed with onions.

Already baked, it gains new textures, because it is very crispy. So, try the following recipe:

Ingredients:

- 400 g okra;

- 1 teaspoon sweet or hot paprika;

- 2 teaspoons of mimoso cornmeal;

- 2 tablespoons of olive oil;

- Salt to taste.

How to make:

The first step is to preheat the oven to 200 ºC. Then wash, dry thoroughly and cut the okra in half lengthwise.

In a bowl, mix all the ingredients, so as to "brew" the okra halves with the seasoning. Then, simply distribute everything in a large non-stick baking pan, taking care to leave a space between each piece (this is what makes them crispy).

Bake for about 30 minutes, turning the pieces over halfway through to brown evenly.

Fried

One option to vary the okra is to prepare it fried. For this spectacular recipe, you will need:

- 1 kg okra;

- 2 eggs;

- 1/4 cup of milk;

- 2 cups of cornmeal;

- 1 cup of wheat flour;

- Salt to taste;

- Oil for frying.

How to make:

Wash the okra and dry thoroughly, then discard the ends and cut into pieces of about 1 cm. Season with salt and set aside.

In a bowl, whisk the eggs with the milk. In another bowl, mix the cornmeal with the flour. Now, get ready for breading: place the okra in the egg mixture and then pass it through the cornmeal mixture. Then, just heat the oil and fry for 2 minutes. Finally, drain on paper towels.

In salads

In salads, okra makes a wonderful combination with refried beans. Check out the ingredients:

- 400 g okra;

- 1 cup refried beans;

- 1 onion;

- 2 tomatoes;

- 2 tablespoons vinegar;

- 1/4 cup olive oil;

- Salt and cilantro to taste.

Directions:

Place the beans in a pressure cooker and cover with water. Cover and cook for 10 minutes. Then transfer the beans to a sieve and pour cold water over them to stop the cooking process. Drain well.

Then bring the okra to the boil for 2 minutes until cooked but still al dente. Drain well and cut the okra and tomatoes into 1 cm pieces. Finely chop the onion and coriander leaves.

In a large bowl, mix the refried beans, okra, tomatoes and onion. Finally, season with vinegar, olive oil, salt and cilantro.

Other dishes

If you like to innovate in the kitchen, it is worth investing in okra. It is perfect in soups and farofas, besides being a great accompaniment to rice and Moroccan couscous.

In case you want something different, check out the recipe for a jet okra stew below:

Ingredients:

- 200 g okra;

- 1/2 bell pepper;

- 1/2 onion;

- 1 clove of garlic;

- 1 can diced peeled tomatoes (with the liquid);

- 2/3 cup water;

- 1 tablespoon olive oil;

- 1/2 teaspoon cumin;

- Salt to taste.

Directions:

Cut the okra and bell pepper into 1 cm pieces. Finely chop the onion and garlic. Place a medium saucepan over medium heat, drizzle with olive oil and add the onion, garlic, bell pepper and cumin. Sauté for 3 minutes, until wilted.

Then add the water and the peeled tomatoes (with the liquid), and season with 1 teaspoon of salt. When it boils, lower the heat and cook for 5 minutes, stirring occasionally, until the sauce thickens. Add the okra and cook for another 6 minutes, stirring occasionally.

How to remove the slime from okra

If you usually wrinkle your nose just imagining the slime of okra, know that there are ways to control it and even prevent it from manifesting. A very practical way is to cook the whole vegetable, since the mucilage, the slime, is released when the food is cut.

Another tip is to leave the okra very dry, because humidity is one of the main causes of the proliferation of the slimy texture. However, if you don't want to take any risk, just add a little lemon juice.

Is okra water really beneficial?

There is a popular belief that water with okra can cure diabetes. However, this is a myth, denied by the Brazilian Diabetes Society, which clarifies that this unique form of treatment is not valid and has no scientific evidence.

Still according to the entity, it is necessary to maintain conventional treatments with medication and have a healthy eating routine, which may include okra, but without using the vegetable with the intention of curing the disease.

Risks and contraindications in okra consumption

Okra is a very beneficial food for health, but it is not recommended for some groups of people. Those who suffer from kidney stones should avoid its consumption, since the vegetable has oxalate, a compound that facilitates the formation of kidney stones.

In addition, individuals who use anticoagulants should consume okra in moderation, because it is rich in vitamin K, a nutrient that aids in the process of blood clotting.

Add the vegetable in your diet and enjoy all the benefits of okra!

Including okra in your eating routine will only bring health benefits, besides bringing another delicious vegetable option for the table. A curious fact is that it acts as a protector of the skin, since it decreases the appearance of expression lines, scars and acne lesions.

Okra is a natural alternative treatment, but does not exclude the evaluation of a doctor. If the symptoms persist or are more severe, do not hesitate to seek help. Moreover, the so controversial slime works as a conditioner when applied to the hair, giving shine and softness.

Back to cooking, an exotic idea is to use the seeds of the vegetable as false caviar. To do this, simply boil them for a few minutes and leave in ice water before serving. With these tips, you can use the benefits of okra in any way you like!