Let’s talk about the Health Benefits of Okra to the Immune System.
However, okra can be referred to as a ”lady’s finger’ Why must it be a lady’s finger? A question for thought.
You don’t know or have seen okra before; it comes in two colors (red and green). Both varieties taste the same, and Surprisingly the red one turns green when cooked.
Okra is one of the most common foods in my legion; okra is packed with nutrition.
Health Benefits of Okra to Immune System
1. Benefits of Okra – Rich in nutrients
Okra has a high nutritional profile.
One cup (100 grams) of raw okra contains:
- Calories: 33
- Carbs: 7 grams
- Fat: 0 grams
- Fiber: 3 grams
- Magnesium: 14% of the Daily Value (DV)
- Folate: 15% of the DV
- Vitamin A: 14% of the DV
- Vitamin B6: 14% of the DV
- Vitamin C: 26% of the DV
- Vitamin K: 26% of the DV
- Protein: 2 grams
Okra contains a high source of vitamins C and K1. Vitamin C is a water-soluble nutrient that contributes to the function of the immune system, while vitamin K1 is a fat-soluble vitamin that helps a lot in blood clotting.
Also, okra contains some healthy protein, fiber and as well low in calories and carbs. However, some fruits and vegetables lack protein, which makes okra very unique.
2. Benefits of Okra – Contains beneficial antioxidants
Okra is loaded with lots of antioxidants that benefit your health.
Antioxidants are compounds that help your body fight off molecules called free radicals that can damage your cells.
However, the main antioxidants in okra are polyphenols, including flavonoids and isoquercetin, and vitamins A and C.
Studies have found that eating a diet high in polyphenols may boost the heart by lowering your risk of blood clots and oxidative damage.
3.Benefits of Okra – Support heart and brain health
The antioxidants in okra may help benefit the brain by reducing brain inflammation.
Polyphenols also benefit brain health due to their unique power to enter your brain and protect against inflammation.
These mechanisms may help protect your brain from symptoms of aging and improve cognition, memory.
4. Benefits of Okra – Lowers the risk of heart disease
Okra contains a thick gel-like substance called mucilage, which can link to cholesterol during digestion, making it be excreted with stools rather than absorbed into your body.
Another possible heart benefit of okra is its polyphenol content. One 4-year research in 1,100 people showed that those who ate a diet rich in polyphenols had lower inflammatory markers associated with heart disease.
5. Benefits of Okra – Contains anti-cancer properties
Okra contains a type of protein called lectin, the lectin in okra may prevent cancer cell growth by up to 63%.
6. Benefits of Okra – May lower blood sugar
Having healthy blood sugar levels is essential for your health. Consistently high blood sugar can lead to prediabetes and type 2 diabetes.
A research carried out in mice shows that eating okra or okra extract may help decrease blood sugar levels.
Additionally, researchers recommend that the okra decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response.
However, consult your doctor if you are place medications such as metformin, a common diabetes medication. Eating okra may interfere with the drug.
7. Benefits of Okra – Beneficial for pregnant women
Folate (vitamin B9) is an essential nutrient for pregnant women. It aids in lowering the risk of a neural tube defect, which affects the brain and spine of a developing fetus.
However, It’s been recommended that all women of childbearing age consume 400 mcg of folate every day.
Okra is an excellent source of folate, with 1 cup (100 grams) providing 15% of a woman’s daily needs for this nutrient.
Easy to add to your diet
Okra is an easy recipe to cook.
Ingredients for Cook Okro soup
- Sliced Okra (a medium-size bowl full)
- Fluted Pumpkin leaves (as desired) optional
- Utizi leaf
- 1 medium onion
- Stockfish head (medium size)
- 1 kg of meat
- 1 big smoke ice fish
- 2 medium sizes frozen mackerel.
- 2 knorr cubes
- Salt and pepper to taste.
- 200ml Red (palm) oil
- Half cup of ground crayfish
Preparation for Cook Okro soup
- Rinse the meat, stockfish, and smoke icefish. Add 1 knorr, onions, and salt cook for some minutes. Allow the protein to tender. Remove the fish and continue cooking the meat until it becomes soft. I like to boil the meat, then use very little while making the real soup; the whole spice would likely be left in the stock (meat water) after parboiling.
- Blend the crayfish, dawadawa, pepper.
- Rinse and chop your vegetables.
- Add palm oil to the cooking protein with your blend crayfish, dawadawa, and pepper. Allow simmering for 5 minutes.
- You should add the sliced okra at this point; stir. Drop the cooked mackerel fish on top. Allow simmering for 3-4 minutes, and you are done with this delicious soup.
Serve with eba, fufu, semo, pounded yam, or your favorite African swallow.
See you in my next recipe.