Okra is a type of green vegetable, long finger like, having a small tip at the taporing end. Its head shows a bulge, lighter green in shade, which is often removed as inedible portion. The cross section cut okra shows white colored round seeds spread entirely inside the vegetable. One of the peculiar signs of this vegetable is the internal stickiness. The lady's finger may be cut in to round pieces or sliced in to 4 halfes or may be put whole in a mix vegetable subji. The taste is very specific to the vegetable and generally liked by children.
The name okra is most often used in the United States, with a variant pronunciation, English Caribbean okro, used primarily around the Philippines. The word okra is of West African origin and is cognate with ọkwurụ in the Igbo language spoken in Nigeria. Okra is often known as "lady's fingers" outside of the United States. In various Bantu languages, okra is called kingombo or a variant thereof, and this is the origin of its name in Portuguese (quiabo), Spanish (quimbombó or guigambó), Dutch and French, and also possibly of the name "gumbo", used in parts of the United States and English-speaking Caribbean for either the vegetable or a stew based on it. In India, Pakistan, Bangladesh, and often in the United Kingdom, it is called by its Hindi/Urdu name, bhindi or bhendi or bendai. Okra in Malawi is called "Therere" (Chichewa), "derere" (Tumbuka) whereas in Mauritius, the islanders call it "Lalo" (Mauritian creole).
Okra Nutrition (half-cup cooked Lady Finger) contains:
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
OKRA BENEFITS OF EATING (LADY'S FINGER) :
1) The superior fiber found in Okra helps to stabilize blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract.
2) Okra's mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver.
3) Okra helps lubricate the large intestines due to its bulk laxative qualities. The Okra fiber absorbs water and ensures bulk in stools. This helps prevent and improve constipation. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, Okra's mucilage soothes, and Okra facilitates elimination more comfortably by its slippery characteristic. Okra binds excess cholesterol and toxins (in bile acids). These, if not evacuated, will cause numerous health problems. Okra also assures easy passage out of waste from the body. Okra is completely non-toxic, non-habit forming, has no adverse side effects, is full of nutrients, and is economically within reach of most unlike the OTC drugs.
4) Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes to the health of the intestinal tract. These are similar to the ones proliferate by the yoghurt in the small intestine and helps biosynthesis of Vitamin B complex.
5) Okra is good for summer heat treatment. Okra is a supreme vegetable for those feeling weak, exhausted, and suffering from depression.
6) Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract.
7) Okra treats lung inflammation, sore throat, and irritable bowel.
8) In India, Okra has been used successfully in experimental blood plasma replacements. To retain most of Okra's 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.
Other benefits reported:
Okra is an ideal vegetable for weight loss and is storehouse of health benefits provided it is cooked over low flame to retain its properties. This also to ensure that the invaluable mucilage contained in it is not lost to high heat.
For adding bounce your hair, boil horizontally sliced Okra till the brew become maximally slimy. Cool it and add a few droops of lemon and use this as the last rinse and see your hair spring back to youthfulness and jump.
Okra is an excellent laxative treats irritable bowels, heals ulcers and sooths the gastrointestinal track.
Protein and oil contained in the seeds of Okra serves as the source of first-rate vegetable protein. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids.
Vitamin C is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may curtail the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C. 1/2 cup of cooked Okra contains over 13 mg of vitamin C.
Diets high in insoluble fiber, such as those containing Okra, are associated with protection against heart disease in both men and women.
The insoluble fiber found in Okra helps to keep the intestinal tract healthy, decreasing the risk of some forms of cancer, especially colon-rectal cancer.
Eating plenty of flavonoid and vitamin C-rich fruits and vegetables such as Okra helps to support the structure of capillaries.
1/2 cup of cooked Okra contains 460 IU of vitamin A. Some studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts.
A study (JAMA July 23, 2003) showed that consuming a "dietary portfolio" of vegetarian foods lowered cholesterol nearly as well as the prescription drug lovastatin (Mevacor). The diet was rich in soluble fiber from oats, barley, psyllium, eggplant and Okra. It used soy substitutes instead of meat and milk and included almonds and cholesterol-lowering margarine every day.
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables. Okra is a storehouse of vitamins (A, B6 & C) and folic acid.
