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The okra plant has many names: it is okra, abelmosh, and delicious hibiscus. Such a variety of names is explained by the fact that okra could not be correctly classified for a long time, mistakenly attributing it to the genus Hibiscus, and only a little later highlighting it in a separate genus. If we discard all botanical delights, then we can say that okra is a vegetable that has very useful properties and contains a wide variety of vitamins and microelements.
Where does okra grow?
The okra plant has a tropical origin: it is found wild in North Africa and the Caribbean.
As a domesticated culture, it is widespread on the Mediterranean coast, in particular in southern Europe and in the square of Africa. It can be found in both Americas, in Central and South Asia.
What does okra look like
Okra belongs to the Malvaceae family. Having too strong a resemblance to hibiscus, it is nevertheless a separate species, although it is very easy to confuse plants. Photo of a typical okra bush:
Outwardly, okra is a bush (depending on the variety) from 40 cm to 2 m high. It consists of a thick and massive stem, 10 to 20 mm thick. Closer to the ground, the stem becomes woody. Its entire surface is covered with hard, but rather sparse hairs. Usually the stem, reaching a certain height, begins to branch, and quite plentifully. There are branchings up to 7 large shoots.
The leaves of the okra are equipped with thick and long petioles. Their shade can be the most diverse, depending on the growing conditions, any gradation of green can be found. The shape of the leaves is five-, less often seven-lobed. Leaves are 5 to 15 cm.
The flowers of the plant are located in the axils of the leaves; they have short pedicels. Okra does not tie inflorescences, the flowers are arranged one at a time. They are large (up to 12-15 cm in diameter) and have a yellow or cream color. The flowers are bisexual and can be pollinated by wind.
The fruits of okra are exactly what determines its isolation from the genus Hibiscus. They cannot be confused with anything because of their characteristic shape. Outwardly, they resemble long pyramid-shaped boxes, similar to pepper fruits. The fruit of the okra may be pubescent with fine hairs. The length of the fruits sometimes exceeds 20-25 cm. Below is a photo of the fruits of the okra vegetable:
What does okra taste like?
Okra belongs to vegetable crops due to the fact that its fruits can be eaten, and they resemble typical representatives of this culinary group in texture and taste.
By taste, okra is a product that resembles both zucchini or squash, and representatives of legumes – beans or beans. This unique property provides okra with a very wide range of culinary uses.
Okra chemical composition
Okra is very rich in useful substances. Especially a lot of ascorbic acid (vitamin C) in it. The mucous substances contained in the pods of the plant consist of proteins and organic acids, the set of which is very diverse. There is little fat in the pulp of the fetus. The highest concentration of fat (up to 20%) is observed in the seeds, from which oil is obtained, which is very reminiscent of olive oil in taste and composition.
The health benefits and harms of okra are determined by its composition. Raw okra is 90% water. The dry weight of 100 g of the product is distributed as follows:
- dietary fiber – 3,2 g;
- fats -0,1 g;
- proteins – 2 g;
- carbohydrates – 3,8 g;
- ash – 0,7 g.
The composition of the fruits of the plant is represented by the following B vitamins:
- Vitamin B1 – 0.2 mg;
- B2 – 60 μg;
- B4 – 12,3 mg;
- B5 – 250 μg;
- B6 – 220 μg;
- B9 – 88 μg;
- PP – 1 mg.
Other vitamins:
- Vitamin A – 19 mcg;
- Vitamin E – 360 mcg;
- Vitamin K – 53 mcg;
- Vitamin C – 21,1 mg.
In addition, the fruit contains about 200 mg of beta-carotene and about 500 mg of lutein. The total content of phytosterols is about 20-25 mg.
The microelement composition of fruit pulp is as follows:
- potassium – 303 mg;
- Calcium – 81 mg;
- magnesium – 58 mg;
- sodium – 9 mg;
- phosphorus – 63 mg;
- iron – 800 mcg;
- Manganese – 990 mcg;
- copper – 90 mcg;
- selenium – 0,7 μg;
- zinc – 600 mkg.
Calorie content of okra
The calorie content of raw okra is 31 kcal.
The nutritional value:
- proteins – 33,0;
- fats – 3,7%;
- carbohydrates – 63,3%.
The plant does not contain alcohol.
Depending on the processing method, the calorie content of okra may vary:
- boiled okra – 22 kcal;
- frozen boiled – 29 kcal;
- frozen boiled with salt – 34 kcal;
- frozen unprepared – 30 kcal.
What is the use of okra?
Due to the substances contained in it, okra has a very wide range of applications.
First of all, this plant will be useful for pregnant and lactating women, since it contains a sufficient amount of vitamin B9 (folic acid).
Given the low calorie content of the product, okra can be successfully used in various diets and weight loss regimens. And the point here is not at all 20-30 kcal per 100 g of weight, the substances contained in the vegetable contribute to the synthesis of vitamin A and B vitamins, which helps to get rid of depression and fatigue.
Okra is also used for disorders of the digestive system. The mucus contained in its composition, along with dietary fiber, helps to cleanse the intestines, due to the “washing out” of toxins and incompletely digested food residues from it. These substances also contribute to the synthesis of bile and the excretion of cholesterol from the body. Thanks to this complex effect, the condition of the intestinal microflora is significantly improved. That is why okra is often recommended for various problems of the digestive tract: dysbacteriosis, constipation, swelling, etc.
In addition to regulating cholesterol levels, okra fruit pulp can reduce blood glucose levels. It is often recommended as a side prophylaxis for patients with diabetes.
The pectins contained in the pods contribute to the cleansing of the body due to the fact that they remove heavy metals. Due to the presence of antioxidants and substances that cleanse the body, okra has recently been used to prevent cancer.
The seeds of the plant are able to have a tonic effect on the body. Roasted seeds are used to make a tonic drink (like coffee) and are also used to make a special oil.
Application of okra
Because okra is an edible plant, its main use is in cooking. Given the listed beneficial properties of okra, it is also used in medicine, home and professional cosmetology.
In cooking
Okra tastes like a cross between zucchini and beans, so the easiest way to use it is to substitute one of these products.
Usually, light green pods are used for cooking, which do not have dry blotches. Pods are chosen no larger than 10 cm, since it is believed that longer ones can be dry.
It is recommended to cook the pods immediately after they have been cut, as they spoil quickly (become very hard and fibrous).
Okra is used raw, boiled, fried or stewed.
The plant is perfectly used in various soups, salads, vegetable stews, etc. Okra does not have a pronounced taste, therefore it is compatible with almost all types of products. The temperature regimes of its preparation are similar to those of zucchini.
Okra goes well with various spices – onions, garlic, different peppers, etc. It can be used with butter and vegetable oil, lemon juice, sour cream, etc.
Fried okra pods are perfect as a side dish for any meat or fish dish.
When preparing dishes from okra, it is not recommended to use cast-iron or copper containers, as this may change the color of the product. The okra stewing time is short – usually it is a few minutes on low heat.
In medicine
Okra promotes the secondary absorption of fluid, removes toxins and excess cholesterol from the body, cleanses it of excess bile. The role of okra in cleansing the intestines and normalizing its work is also important.
Also, regular use of okra helps prevent the appearance of cataracts and diabetes.
There is also an improvement in the composition of blood plasma with regular nutrition of the pulp of okra or the use of oil from its seeds.
Scientific research on the pulp of the okra fruit confirms that okra can be used against cancer. In particular, it is noted that the regular consumption of okra pulp in food leads to a decrease in the likelihood of rectal cancer.
In cosmetology
In cosmetology, okra is mainly used to strengthen hair and treat skin.
It is used in creams and ointments, both homemade and industrial. The recipe for hair ointment can be as follows:
- Select green pods.
- The pods are boiled in water until the broth becomes as slimy as possible.
- The broth is cooled and a few drops of lemon juice are added.
How to eat okra
The use of okra in food does not have any features, so it can be consumed like ordinary pumpkin. Despite the fact that it tastes like legumes, okra does not have any unpleasant consequences inherent in them (bloating, gases, etc.).
Contraindications to okra
Like all representatives of the plant world, okra has not only useful properties; the components included in its composition may have contraindications.
The main contraindication is individual intolerance. This phenomenon is quite rare, since the pulp of okra or its seeds do not contain any allergens. However, it is impossible to take into account the characteristics of each organism. It is recommended that in the case of the first use of the plant for food or as a cosmetic, start with a small dose.
Separately, it should be said that the hairs on the okra fruits can cause an allergic reaction, so it is recommended to remove them before any use of the product.
Conclusion
Okra is a vegetable with many health benefits. It can be used in food, replacing many other vegetables, mainly legumes or pumpkin. Okra fruits contain a lot of useful substances in their composition and are used to prevent a large number of various diseases.
