Okra is allied in the preparation of tasty dishes and health care

Are you the type who wrinkles your nose? every time you hear about okra ?! You may change your mind from now on, after reading about the many health benefits it offers.

? Okra is a fruit of African origin, green in color, with white seeds inside. It is widely used in cooking before its maturation. It makes typical and regional dishes in Brazil, such as caruru and chicken with okra from Minas Gerais ?, comments functional nutritionist Helouse Odebrecht.

To give you an idea: According to Eliane Petean Arena, a cell nutritionist, a specialist in Clinical Nutrition, Public Health, Hospital Administration and Functional Food and Nutrigenomics, and Director of the Clinical Cell Nutrition Center, the therapeutic function of okra is helpful in helping different problems such as respiratory disorders, thick-secreted bronchitis, gastrointestinal problems and skin disorders. But does not stop there!


Good reasons to include okra in your diet you will find that there is no shortage! But of course, not everything you read / hear is true. It is necessary to be aware that food does not work miracles and, also, that to enjoy the benefits it can offer, it is necessary to consume it frequently.

Nutritional properties of okra

Helouse points out that okra is a source of vitamins, minerals and fiber. "In it stand out vitamin A, calcium, iron and excellent source of fiber," he says.

Also read: 10 Healthy Foods That Make You Satisfied


Eliane stresses that okra's nutritional properties are extensive. The cell nutritionist explains that he has:

Mucilages: Polysaccharide-rich secretions, also present in certain algae. • This nutrient performs the therapeutic function of combating airway inflammation by having expectorant and antitussive properties. It also helps in treating digestive tract irritation and intestinal inflammation, as well as reducing the absorption of cholesterol, contributing very important in the fight against hypercholesterolemia (increased concentration of cholesterol in the blood) and the prevention of diabetes, he says.

Pectins: are polysaccharides, a very important compound for digestion, "since it facilitates the synthesis of proteins and lipids, and regulates the absorption of carbohydrates by the body," explains Eliane.


Glycosides: They are nutrients consisting of two types of substance, a glycide (sugar), which may be glucose, and pentose, which may be an acid, an alcohol or other organic compound. Glycosides act as antiseptics, anti-inflammatories and hair protectors. The therapeutic functions are varied, including laxative or purgative, digestive, choleric and collagogue, diuretic, heart toning and capillary wall reinforcer ?, explains the cell nutritionist.

Mineral Salts: They are substances of inorganic origin that are part of the hard tissues of the body, such as bones and teeth. Salts are also found in soft tissues such as muscles, blood cells and nervous system. These nutrients are very important for the body and have the so-called regulatory function, action that contributes to osmotic function, balancing the body's acidity and neutrality levels, as well as aiding nerve stimuli, heart rate and metabolic activity ?, highlights Eliane

Vitamins: A, B2, B6, niacin and C. "Vitamins are fundamental nutrients for the functioning of the body in general, mainly because they help prevent and overcome many diseases," says the nutritionist.

Amino Acids: They are essential elements for the organic use of all that is eaten through food. "Amino acids are nutrients that actively participate in the production of more than 50,000 proteins and more than 15,000 key enzymes for the proper functioning of organs and organ systems," says Eliane.

9 Health Benefits Of Okra

With the valuable nutritional properties that okra offers, professionals highlight the main benefits of okra:

1. Best digestion: Thanks to the presence of Mucilaginous fiber, okra helps move food through the digestive tract, increasing peristaltic bowel movements and avoiding a number of gastrointestinal problems such as bloating, digestive cramps, constipation and over-forming. gases ?, says Eliane.

2. Protective effect for eyes: By containing a high content of vitamin A and some antioxidants such as beta carotene, xanthein and lutein, the eyes are protected as these elements destroy or neutralize free radicals, which are the dangerous byproducts of cellular metabolism. "With high levels of okra in your diet, you'll have more protection for your vision, including macular degeneration and cataracts," says Eliane.

3. Contribution to skin health and youth: Vitamin A antioxidants are also able to protect the skin by promoting faster healing, reducing the appearance of scars and acne and decreasing the formation of wrinkles. Antioxidants are powerful nutrients capable of neutralizing free radicals that damage skin cells, bringing the signs of aging ?, explains the cellular nutritionist.

4. Increased Organic Immunity: The same antioxidant components that are part of its constitution, added to the high content of vitamin C, boost the immune system in general. Vitamin C can stimulate the immune system to create more white blood cells, elements that act to combat pathogens and control foreign matter present in the body ?, highlights Eliane.

5. Low Calorie: Helouse points out that okra is a low calorie vegetable. It is thus another ally of those who seek an always healthy diet to maintain weight (or to lose weight, if applicable).

6. Fat and sugar reduction: Helouse explains that okra aids in reducing the absorption of fat and sugar due to the quality of its fibers.

7. Improves bone, hair, skin and nail health: nutritionist Helouse points out that okra is excellent for bone health, and nourishing for attachments such as hair, skin and nails.

8. Helps in reducing cholesterol absorption: It thus contributes to the fight against increased blood cholesterol concentration and helps to prevent diabetes.

9. Helps in the proper functioning of the body: Okra contributes to the proper functioning of the body in general, mainly because it helps in preventing and even overcoming different diseases.

Okra Water: Does Weight Loss and Cure Diabetes?

For some time now, the supposed information has been circulating that to take? Okra water? helps you lose weight and even cure diabetes. The recipe? would be as follows:

  • Wash and remove the tips of two okra;
  • Divide the okra in half and place it in a glass of water;
  • Allow to "rest" for 8 to 10 hours in the evening;
  • Remove the okra the next day and drink the water.

According to a study aired on a television show, such a? Homemade recipe? caused a volunteer's blood glucose to drop from 300 to 150.

Supposedly, okra water could still help to lose weight due to the amount of fiber in the fruit. But is it true that okra water offers such results?

For Eliane, this is a myth. ? It is necessary to chew and digest the food itself so that the active ingredients can come into play in the body ?, explains the cell nutritionist.

Helouse warns that weight loss does not depend solely on a miraculous technique or practice. And, yes, a set of strategies such as change in eating habits, assessment and correction of metabolic changes, exercise, sleep quality, among other factors. Drinking okra water does not lose weight. There is no research or scientific record to support this claim. It could even be a strategy in a weight loss process, due to the properties of okra-soluble fibers that stay in water and can reduce the absorption of glucose and fat, he explains.

However, it is not recommended that the person start drinking okra water on their own. This possible strategy should be discussed with a nutritionist or doctor.

What about help in curing diabetes? Helouse also points out that a balanced, varied diet rich in vegetables in their correct proportions is always beneficial to diabetics. "For this group of individuals, controlling only blood sugar is not the only measure that should be done, it is necessary to control pressure, obesity, heart and circulatory risks," he says.

“Including okra in nutrition combined with other strategies and nutritional guidance may be welcome in diabetic nutrition. Studies must still be more conclusive and thorough so that this phrase ceases to become myth and become true. Or not ?, highlights the functional nutritionist.

The Brazilian Society of Diabetes recommends that people with diabetes maintain a healthy diet, regular physical activity, use of prescription drugs, including insulin if necessary, and visit a health facility for periodic checkups and consultations with other specialists. when needed: cardiologist, ophthalmologist, nephrologist, etc. ?, adds functional nutritionist Helouse.

Thus, it is worth reinforcing: okra water does not work miracles and should not be used as a? Treatment? to lose weight or to cure diabetes. Unless the guidance on taking it is passed as a strategy by a trusted professional (doctor or nutritionist).

11 Delicious Okra Recipes

If you're interested in enjoying the benefits okra can offer, check out some recipes to best include it in your diet.

It's important to note that an important tip for reducing okra drool when cooking it is to add a few drops of lemon or vinegar when sautéing or cooking.

1. Fried Okra: Wash well 200g okra and dry. Remove the okra ends and chop the fruit into large pieces. Put oil in a pan as much as you can to cover the pan. Over low heat, add 1 teaspoon garlic and salt seasoning and the okra, stirring constantly and frying.

2. Braised okra: fry a clove of garlic and an onion in a little oil. Add 10 to 15 units of okra, pepper to taste and 1 chicken or beef broth. Add a little water and cook until well reduced, but do not let it dry. Serve with white rice and chicken.

3. Crispy Roasted Okra: wash about 15 okra units. Dry one by one with a dish towel. Remove the ends and cut the okra in half lengthwise. Put in a baking tray side by side, avoiding making more than one layer. Bake in preheated oven at 200 ° until well cooked, about 40 minutes. When taken out of the oven, add salt and black pepper.

4. Okra with meat: The recipe is made with rump, onion, tomato, among other ingredients easily found. Serves six to four people and turns into a complete recipe when accompanied by rice and a salad.

5. 7 grain okra rice with chicken: A very tasty and healthy recipe for mixing shredded chicken, okra and 7 grain rice, which is made up of seeds and whole grains.

6. Okra Farofa: Okra is very tasty when combined with bacon and cornmeal. Good tip to accompany a pork ribs, pork loin or pork.

7. Quinoa with okra and organic broccoli: Healthy and simple recipe to prepare. Quinoa comes in as a? Substitute? rice, but with a high protein content.

8. Okra chicken: One of the best known combinations for using okra. The recipe is made with thighs and drumsticks and, in addition to okra, includes garlic, olive oil, bay leaf, English sauce, salt and black pepper.

9. Moroccan couscous with okra: healthy and different option, although simple to prepare. In addition to couscous and okra, you will use smoked pork filet mignon and other easily found ingredients.

10. Okra with sausage: A typical recipe from Minas Gerais, easy to prepare and very tasty. Perfect to go with a white rice or, for those who like, a polenta.

11. Caruru: one of the typical dishes of Bahia. It is usually served with white rice, shellfish, fish moqueca or codfish.

An important guideline regarding okra is, at the time of purchase, to choose the ones with vibrant color and firm (not hard) consistency. It is worth bending the tip and if it breaks it is fine; but if it bends, it is withered.

If you have never tasted and / or? Wrung your nose? For okra recipes, rethink your habits. It is certainly worth including it in your diet in order to achieve more overall health.

Acceptable Vegetables if on Warfarin (Coumadin) (March 2024)


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