The 14 health benefits of okra

Its name certainly means something to you and you have probably even seen it on the shelves of your grocery store without paying attention to it, but it was without knowing its many health benefits.

From now on, believe me, you won’t look at it the same way! Indeed, because of its exceptional nutritional qualities, this fruit, native to Africa, which is eaten like a vegetable, is to be included in your diet as a matter of urgency.

Let’s discover without delay the many health benefits of okra (also called okra).

1. It helps control diabetes

Its low glycemic index and high amount of soluble fiber, which limits the absorption of carbohydrates, make okra a food of choice for people with diabetes.

Plus, research has shown that it works in the same way as insulin by lowering blood sugar levels (1 and 2).

Tip:

For better efficacy in regulating diabetes, it is advisable to drink okra water rather than consuming it cooked. This water is obtained after leaving okra pods to soak in it for a few hours and should preferably be consumed in the morning on an empty stomach.

2. It helps reduce bad cholesterol levels

The soluble fiber in okra also has a role in the regulation of cholesterol because it captures LDL lipoproteins (or bad cholesterol) to allow their elimination in the stool (3).

This thus results in a protective effect against the onset of cardiovascular diseases.

Tip:

To effectively regulate your bad cholesterol, drink okra water in the morning on an empty stomach.

3. It reduces asthma symptoms

Asthma is a condition associated with increased oxidative stress in the airways. This oxidative stress results from an excess of free radicals in the body, which only antioxidants can neutralize.

Like many fruits and vegetables, okra is an important source of antioxidant vitamin C, which is why it is very effective in relieving asthma symptoms.

It is also scientifically proven that regular consumption of fruits rich in vitamin C (twice a week) significantly reduces wheezing in children (4).

Tip:

It is best to drink okra water or consume raw or steamed okra to take advantage of its antioxidant properties.

4. It strengthens the immune system

As we have just seen, free radicals can be involved in the onset of certain diseases including asthma, but also in the weakening of the immune system (5).

Thanks to its strong antioxidant power, okra limits the action of free radicals. In addition, it contains many nutrients that participate in the proper functioning of the immune system:

• manganese, which helps prevent damage caused by free radicals;

• magnesium, which reduces fatigue and whose action is enhanced by vitamin B6;

• the iron, which allows the transport of oxygen in cells through hemoglobin;

• the copper, which protects cells against oxidative stress;

• Vitamin C, which stimulates the creation of white blood cells, essential to fight infections;

• to vitamin B9 (folate), essential for cell renewal.

Tip:

consume raw or steamed okra to strengthen your immune system.

5. It prevents kidney disease

Chinese researchers have found that okra has beneficial effects in treating diabetic nephropathy, which can ultimately lead to kidney failure.

This is because people who consume okra are less at risk of developing kidney disease than those who do not (6).

Tip:

Drink okra water often to keep kidneys healthy. However, due to the presence of a small amount of oxalate in okra, it is not recommended to consume it in case of a history of kidney stones (which are due to the formation of calcium oxalate crystals) or polycystic kidney disease. If in doubt, talk to your doctor.

6. It facilitates weight loss

Rich in fiber and low in lipids, okra is a very low-calorie fruit which is therefore a great ally in the context of a diet.

It also contains vitamins and minerals essential for a healthy and balanced diet, especially important during a low calorie diet.

Researchers have also shown that the complex carbohydrates (polysaccharides) in okra have the effect of reducing the body weight and glucose levels of obese mice.

These results suggest that okra may have therapeutic effects on metabolic diseases such as obesity (7).

Tip:

To promote weight loss, choose low-fat recipes, such as grilled okra or in a salad.

7. It helps fight against high blood pressure

Okra is rich in essential minerals, especially potassium, which plays an essential role in the vital functions of the body. Thus, in addition to contributing to the proper functioning of the heart, it also has a dilating effect on the blood vessels.

A diet rich in potassium therefore helps prevent high blood pressure and maintains cardiovascular health (8).

Tip:

Cooking alters the vitamins and minerals in food. For an optimal assimilation of potassium, consume okra preferably fresh and raw.

8. It relieves fever and respiratory ailments

Among the many benefits of okra, there is also its soothing action in cases of fever and respiratory diseases. In the form of herbal tea, it helps relieve symptoms, such as muscle aches, headaches or breathing difficulties.

Tip:

To relieve fever, make herbal tea with roasted dry seeds or dilute powdered dry seeds in hot water. Prefer infusions of okra leaves for colds or bronchitis.

9. It improves digestion and prevents constipation

Okra is a fruit very rich in dietary fibers which act in 2 ways on intestinal transit:

• insoluble fiber binds water and swells, giving stool bulk;

• and soluble fibers facilitate their journey through the colon by softening them.

They are therefore a natural laxative and thus help improve intestinal well-being (9).

Tip:

fiber intake should be both regular and moderate to avoid intestinal discomfort such as bloating or gas. It is therefore advisable to adapt your consumption of okra to your eating habits to ensure a balanced total fiber intake.

10. It participates in the prevention of colorectal cancer

Thanks to its richness in dietary fiber and its beneficial action on intestinal transit, okra is an excellent food against colorectal cancer (10).

Its antioxidants also participate in this protective action by eliminating free radicals and thus avoiding oxidative stress.

In addition, the magnesium it contains also has an anti-cancer effect as it is said to reduce resistance to insulin, itself a risk factor for colon cancer (11).

Tip:

For effective prevention against colorectal cancer, get in the habit of including okra in your diet so that you eat it on a regular basis.

11. It preserves the health of the eyes

Okra contains vitamins C and E as well as lutein and zeaxanthin, which have a protective action on vision.

Indeed, they help delay vision loss and reduce the risk of ocular pathologies such as cataracts and age-related macular degeneration (AMD) (12 and 13).

Tip:

The eye is a fragile organ, most of the time exposed to light and therefore more sensitive than others to aging. So in addition to consuming okra regularly, consider protecting your eyes by wearing sunglasses!

12. It contains the essential nutrients needed during pregnancy

Due to its high content of vitamins and minerals, okra is a food of choice for anyone who wants to preserve their health, especially during pregnancy when the body’s needs are greater.

It is particularly its richness in vitamin B9 (or folate) which is interesting for pregnant women. Indeed, it is essential for the synthesis of new cells and therefore for the development of the fetus.

In addition, it reduces the risk of neural tube defect, spina bifida and other malformations such as cleft lip and palate (cleft lip).

Tip:

For the proper development of the fetus, vitamin B9 is necessary from conception to 12 weeks gestation. It is therefore advisable to consume okra as soon as you want to become pregnant and until the end of the 1st trimester.

13. It helps fight against fatigue

A study has shown that okra has an anti-fatigue action thanks to the polyphenols and flavonoids contained in its seeds. It improves endurance and recovery time (15).

Tip:

Combine the practice of regular physical activity with the consumption of okra to boost their beneficial effects and feel your best!

14. It improves the quality of hair and skin

Once again, the main culprits for the deleterious effects on hair and skin are free radicals and the oxidative stress they generate (16 and 17).

This is why okra, rich in antioxidants especially thanks to vitamin C, is an excellent ally for revitalizing the hair and preventing discomfort on the skin, such as pigment spots or sagging skin.

Tip:

For a faster result and effectively benefit from the detoxifying properties of okra, you can prepare a shampoo and a mask from the pulp of okra and apply them directly to the hair and skin.

To learn all about the manufacture of natural cosmetics, go here (18).

Conclusion

Now that you know everything about the many virtues of okra, all you have to do is adopt it and include it in your diet in the long term!

You will find it mainly in the exotic section of your usual store and in African and Asian grocery stores. Last advice: choose it preferably organic for a maxiumum detoxifying effect.

Then you have the choice: raw, steamed, fried, sautéed, in sauce, there is something for everyone. So get to your pots!