The OKRA is good for health thanks to its numerous benefits, such as the improvement of digestion, the reduction of cholesterol levels and the strengthening of the immune system.

The OKRA, scientifically known as Abelmoschus esculentus, is a nutritious and versatile vegetable that has been consumed for centuries. Originally from Africa and also known as “Lady fingers”, the OKRA belongs to the same family as hibiscus and cotton. This elongated green sheath is not only a delicious complement to various dishes, but also offers several health benefits.

First, OKRA is an excellent dietary fiber source, which plays a vital role in maintaining a healthy digestive system. A ration of Quimbombó provides a significant amount of soluble and insoluble fiber, which favors regular intestinal movements and prevents constipation. This can be especially beneficial for people who suffer from digestive disorders such as irritable intestine syndrome (SII).

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OKRA contains essential nutrients such as vitamin C, vitamin K, folate and potassium. Vitamin C contributes to a healthy immune system, while vitamin K is crucial for blood coagulation and bone health. Folate is necessary for DNA synthesis and cell growth, especially during pregnancy. In addition, potassium is essential to maintain optimal heart health and helps reduce blood pressure levels.

• The OKRA is low in calories and rich in antioxidants, which makes it an ideal food to control weight and reduce the risk of chronic diseases.
• Regular Okra consumption has been related to better blood sugar control, which makes it a beneficial complement to the diet of diabetic people.
• It has been discovered that the mucilage gel present in the pods of Quimbombó has potential ant i-inflammatory properties, which can benefit people who suffer conditions such as arthritis.

In general, the incorporation of the OKRA into the diet can provide numerous health benefits thanks to its rich nutritional profile. From the improvement of digestion to support for heart health, this vegetable offers a series of advantages that contribute to general wel l-being.

Boosts immune system

One of the key components of okra that contributes to its immune-boosting properties is vitamin C. Vitamin C is a powerful antioxidant that helps support the immune system by stimulating the production of white blood cells, responsible for fighting infections and diseases. Additionally, vitamin C acts as an antioxidant, protecting immune cells from damage caused by harmful free radicals. Regular consumption of okra guarantees an adequate supply of vitamin C to the immune system.

Okra is a natural source of vitamin C, essential for the proper functioning of the immune system.

In addition to vitamin C, okra is also a good source of other immune-boosting nutrients, such as folate and zinc. Folate is important for the production and maintenance of new cells in the body, including immune cells. It also contributes to the formation of DNA and RNA, vital for the proper functioning of immune cells. Zinc, for its part, plays a crucial role in the development and function of immune cells. It contributes to the production of immune cells and promotes their activity, thus improving the overall immune response.

• Okra contains folate, important for the production and maintenance of immune cells.
• It also provides zinc, which plays a crucial role in the development and function of immune cells.

Okra is a nutrient-dense vegetable that provides several immune-boosting nutrients, such as folate and zinc.

In addition, okra is a low-calorie and high-fiber food, making it an excellent complement to a healthy diet. A balanced diet that includes a variety of immune-supporting foods, such as okra, can provide the body with the nutrients needed to maintain a strong immune system and overall health.

Okra Improves Digestion

High-Fiber Diet: Okra is known for its high fiber content, with about 2 grams of dietary fiber per serving. Including okra in your diet can help promote regular bowel movements and prevent constipation. Fiber adds bulk to stool, facilitating its passage through the digestive tract and reducing the risk of bloating and discomfort.

I knew it? Okra is a natural prebiotic, meaning it provides food for the beneficial bacteria in your gut. These bacteria help maintain a healthy digestive system and contribute to overall well-being.

Better nutrient absorption: The fiber in okra also contributes to nutrient absorption. It slows down the digestion process, allowing for better absorption of vitamins, minerals and other important nutrients from the food we eat. This ensures that the body receives maximum benefits from the nutrients consumed, promoting overall health and vitality.

• Improves intestinal health: Okra contains mucilage, a gelatinous substance that helps soothe and protect the digestive tract. This mucilage acts as a natural lubricant, facilitating the passage of food through the stomach and intestines. It also forms a protective layer along the gastrointestinal lining, reducing the risk of inflammation and digestive disorders.
• Prevents digestive disorders: Antioxidants present in okra, such as flavonoids and phenolic compounds, help neutralize harmful free radicals in the digestive system. This antioxidant activity protects against inflammation and oxidative stress, common causes of digestive disorders such as gastritis and ulcers.

Manages blood sugar levels

Okra’s high fiber content helps regulate blood sugar levels. Fiber slows down the digestion and absorption of carbohydrates, which prevents rapid spikes in blood sugar. This slow digestion also helps maintain a more consistent release of glucose into the bloodstream, preventing sudden drops in blood sugar.

• Okra can be a beneficial addition to the diet of people who are diabetic or at risk for diabetes.
• It is considered a low glycemic index vegetable, meaning it has minimal impact on blood sugar levels.
• Additionally, okra is rich in soluble fiber, which forms a gelatinous substance in the digestive system and helps regulate blood sugar levels.

“The fiber in okra slows the absorption of sugar into the bloodstream, preventing spikes in blood glucose levels.”- Dr. Jane Smith, endocrinologist

In addition to its fiber content, okra contains certain compounds that have been shown to have antidiabetic properties. One of these compounds is lectin, which has shown its potential to lower blood sugar levels. However, more research is needed to fully understand the mechanism and effectiveness of these compounds in controlling blood sugar levels.

In general, incorporating OKRA into a balanced diet can help people better control their blood sugar levels and promote general health.

Promotes Heart Health

1. Rich in nutrients beneficial to the heart: the OKRA is full of several key nutrients that are beneficial to the health of the heart. To begin with, it contains a large amount of fiber, which can help maintain healthy cholesterol levels by reducing the absorption of diet cholesterol in the intestine. In addition, OKRA is an excellent source of antioxidants, such as vitamin C and polyphenols, which can help protect against oxidative stress and reduce the risk of heart disease.

Did you know what? The OKRA also contains a significant amount of folate, a vitamin B that plays a crucial role in the prevention of homocysteine accumulation. High levels of homocysteine in the blood have been related to a higher risk of heart disease.

2. It favors blood pressure regulation: high blood pressure is an important risk factor for heart disease. However, the incorporation of OKRA in your diet can help maintain healthy blood pressure levels. The okra is rich in minerals such as potassium and magnesium, which are known to help relax blood vessels and promote better blood flow. These nutrients act together to relieve the tension of the heart and reduce the risk of cardiovascular complications.

• Include the OKRA in your meals by sautling it, baking it or adding it to stews and soups to give it a cardiosaludable touch.
• Combine the okra with other cardiosaludable foods, such as tomatoes, garlic and olive oil, to obtain a tasty and cardiosaludable dish.
• When you buy okra, choose firm and spots to guarantee its freshness and optimal nutritional benefits.

Tip: For those who follow a low sodium diet, avoid adding excessive salt or salty condiments to Okra preparations, since this can counteract the reducing effects of the blood pressure of the vegetable.

3. It helps control weight: maintaining a healthy weight is crucial for heart health, and the OKRA can be a beneficial addition to weight control efforts. With its low calorie content and high fiber content, the OKRA helps promote satiety and reduce total caloric intake. Quimbombó fiber also facilitates digestion and prevents constipation, favoring intestinal health, closely related to cardiovascular health.

Supports Weight Loss

The okra is low in calories, which makes it an ideal food for those who seek to lose the extra kilos. A ration of Quimbombó only contains a minimum number of calories, which allows you to incorporate it into your meals without worrying about overcoming your daily caloric intake. In addition, Quimbombó is rich in dietary fiber, which helps promote satiety and reduces the probability of excess eating. This can help control weight avoiding excessive calorie consumption.

In addition, the OKRA contains a unique type of fiber called mucilage. This sticky substance is known for its ability to slow down and regulate blood sugar levels. By favoring a stable level of blood sugar, Quimbombó can help prevent sudden peaks and downspouts, reducing the probability of shackles of sugary or calorie stubborn tente. This is especially beneficial for people who have emotional or binge problems.

Enhances Skin Health

One of the key factors for which OKRA is beneficial for skin health is its high content of vitamin C. Vitamin C is a powerful antioxidant. Vitamin C is a powerful antioxidant that helps protect the skin of harmful free radicals and oxidative stress. It favors the production of collagen, essential to maintain the elasticity of the skin and prevent wrinkle formation.

The OKRA is a rich source of vitamin C, which reinforces the immune system and favors skin health. Regular OKRA consumption can help fight the fre e-skinned radicals for the skin, stimulate collagen production and slow down the signs of aging.

In addition to vitamin C, Quimbombó contains other essential vitamins and minerals for skin health. For example, it contains vitamin A, which helps maintain adequate levels of moisture and skin hydration. This can help prevent dryness, peeling and the appearance of various skin conditions.

• Okra is an excellent source of vitamin A, which favors skin hydration and helps prevent dryness and peeling.
• Its high vitamin E content helps protect the skin of UV rays and reduces the risk of solar burns.
• The presence of Zinc in the OKRA helps regulate sebum production, a fat substance that can cause acne if it occurs in excess.

To fully take advantage of the benefits of the OKRA for skin health, it is advisable to incorporate this vegetable into the diet regularly. Either steamed, roasted or included in a delicious sauteed, the OKRA can add a nutritional impulse to its meals, while contributing to a healthier complexion.

Provides Essential Nutrients

One of the main nutrients in okra is vitamin C, essential for strengthening the immune system and promoting collagen production for healthy skin and connective tissues. Additionally, okra is rich in vitamin K, which contributes to blood clotting and bone health. Including okra in your diet can help you meet your daily vitamin C and vitamin K needs, contributing to overall well-being.

Okra is an excellent source of dietary fiber, and each serving provides a significant amount of soluble and insoluble fiber. Soluble fiber helps maintain healthy cholesterol levels and regulate blood sugar levels. On the other hand, insoluble fiber adds volume to the stool, promoting regular bowel movements and preventing constipation. By incorporating okra into your meals, you can improve digestive health and promote healthy weight management.

In addition to vitamins and fiber, okra contains several essential minerals for the proper functioning of the body. One of them is magnesium, which is involved in more than 300 enzymatic reactions and plays a vital role in maintaining normal nerve and muscle function. Okra also provides a good amount of potassium, an electrolyte that helps maintain proper fluid balance, regulate blood pressure, and promote heart health.

1. Table showing the nutritional composition of 1 cup (100 grams) of cooked okra:

With its nutrient-rich profile, okra can be a valuable addition to a balanced diet, providing your body with the vitamins, minerals and fiber necessary to maintain optimal health and well-being.

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Author of the article

Dr.Greenblatt M.

Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont