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Title : HEALTH: Okra - Bhindi benefits - wonder vegetable
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HEALTH: Okra - Bhindi benefits - wonder vegetable

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HEALTH: Okra - Bhindi benefits - wonder vegetable

HEALTH: Okra - Bhindi benefits - wonder vegetable

A man has been suffering from constipation for the past 20 years and recently from acid reflux. He didn't realize that the treatment could be so simple -- OKRA!

He started eating okra for the last 2 months and since then, hasn't taken any medication. All he did was eat 6 pieces of OKRA everyday. He now uses them regularly; his blood sugar has dropped from 135 to 98, with his cholesterol and acid reflux also under control.

Here are some facts on okra; compiled from the research of Ms. Sylvia Zook,

PhD. Nutrition, University of Illinois.

"Okra is a powerhouse of valuable nutrients, nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy, decreasing the risk of some forms of cancer, especially colo-rectal cancer. Nearly 10% of the recommended levels of vitamin B6 and folic acid is also present in a half cup of cooked okra.

Okra is a rich source of many nutrients, including fiber, vitamin B6 and folic acid. He got the following numbers from the University of Illinois Extension Okra Page. Please check there for more details.

Okra Nutrition - half-cup cooked okra

* Calories = 25

* Dietary Fiber = 2 grams

* Protein = 1.5 grams

* Carbohydrates = 5.8 grams

* Vitamin A = 460 IU

* Vitamin C = 13 mg

* Folic acid = 36.5 micrograms

* Calcium = 50 mg

* Iron = 0.4 mg

* Potassium = 256 mg

* Magnesium = 46 mg

These numbers should be used as a guideline only, and if you are on a medically-restricted diet, please consult your physician and/or dietician. Ms Sylvia W. Zook, PhD. Nutritionist, has very kindly provided the following thought-provoking comments on the many benefits of this versatile vegetable. They are well worth reading.

1. The superior fiber found in okra helps to stabilize blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract.

2. Okras' mucilage not only binds cholesterol but bile acid carrying toxins dumped into it by the filtering liver. But it doesn't stop there...

3. Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent constipation.

Fiber in general is helpful for this but okra is one of the best, along with ground flax seed and psyllium. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okras' mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic many people abhor.

In other words, this incredibly valuable vegetable not only binds excess cholesterol and toxins (in bile acids) which cause numerous health problems, if not evacuated, but, also assures their easy passage from the the body.

4. Further contributing to the health of the intestinal tract, okra fiber (as well as flax and psyllium) has no equal among fibers for feeding the good bacteria (probiotics).

5. To retain most of okras' nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw. I EAT THREE RAW OKRA WITH LITTLE LEMON/SALT. I eat also one clove RAW GARLICK on the toast and chew.

Name: Okra
Biological Name: Abelmoschus esculentus, Hibiscus esculentus
Other Names: Okra, Okro, Ochro, Okoro, Quimgombo (Cuba), Quingumbo, Ladies Fingers, Gombo, Kopi Arab, Kacang Bendi, Bhindi (S. Asia), Bendi (Malaysia), Bamia, Bamya or Bamieh (middle east), Gumbo (Southern USA), Quiabo, Quiabos (Portugal and Angola), okura (Japan), qiu kui (Taiwan)
History: Okra traces its origin from what was known as Abyssinia (Ethiopia) spreading right through to Eastern Mediterranea, India, Africa, North America, South America and the Caribbean. Though long popular in the South, it is becoming increasingly common and well known in Western Countries.
Description: Okra is a tall-growing (3 to 6 feet or more in height), warm-season, annual vegetable plant from the same family as hollyhock, rose of Sharon and hibiscus. The immature pods are used for soups, canning and stews or as a fried or boiled vegetable. The hibiscus like flowers and upright plant is very pretty. When cut, okra releases a sticky substance with thickening properties, useful for soups and stews.
Parts Used: Immature pods
Constituents: Nutrition Information

For 1/2 cup sliced, cooked okra
For 1 cup raw okra
Calories 25
Dietary Fiber 2 grams
Protein 1.52 grams
Carbohydrates 5.76 grams
Vitamin A 460 IU
Vitamin C 13.04 mg
Folic acid 36.5 micrograms
Calcium 50.4 mg
Iron 0.4 mg
Potassium 256.6 mg
Magnesium 46 mg
Calories: 33
Fiber: 3.2g
Total Fat: 0.1g
Protein: 2.0g
Carbohydrate: 7.6g
Vitamin A 660 IU
Vitamin C 21mg
Folate 87.8mcg
Magnesium 57mg

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