Who should avoid eating okra?
Okra, its skin and seeds, contain many antioxidant compounds that may help reduce the risk of cancer, cardiovascular disease, etc. However, eating too much can have negative effects on some people, such as those who have a history of kidney stones.
The unique health benefits of okra.
According toMedical News TodayOkra is a rich source of minerals, vitamins, antioxidants, and fiber. It has a mild flavor and a unique texture, with a fuzzy, peach-like outer layer. Inside are small, edible seeds.
100g of okra provides 33 calories, 1.9g protein, 0.2g fat, 7.5g carbohydrates, 3.2g fiber, 31.3mg vitamin K, 299mg potassium, 7mg sodium, 23mg vitamin C, 0.2mg thiamin, 57mg magnesium, 82mg calcium… Okra also provides vitamin B6, A, folate and some iron, niacin, phosphorus, and copper.
Okra, its rind and seeds, contain numerous antioxidant compounds, including phenolic compounds and flavonoid derivatives such as catechin and quercetin. Scientists believe these compounds may help reduce the risk of cancer. They may also possess antibacterial and anti-inflammatory properties.
Okra offers many unique health benefits. Photo: Shutterstock
A diet rich in fruits and vegetables can reduce the risk of a range of health conditions, including obesity, diabetes, and cardiovascular disease.
The mucilage in okra can also help remove toxins from the body. The nutrients in okra can help prevent several health problems such as cancer, diabetes, cardiovascular disease, osteoporosis, etc.
According to doctors at Vinmec International General Hospital, okra offers many benefits to the body:
ButAnemiaRegularly drinking okra juice can also help prevent anemia because okra is high in iron, potassium, zinc, and other nutrients that help replenish blood.
ButDigestive systemOkra is very good for the digestive system and can help improve its function.
In fact, the sticky mucilage in okra is made up of polysaccharides such as collagen and mucopolysaccharides, which help improve the nourishment of beneficial microorganisms in the gut. Its main effect is a laxative, supporting the treatment of digestive disorders.
Okra also contains plenty of fiber along with mucilage, which can regulate absorption in the small intestine, helping to control blood sugar levels. This mucilage also provides a growing environment for gut bacteria, thus lubricating the intestines.
ButConstipationThe fiber content in okra can absorb water, forming bulky stools, controlling blood cholesterol levels and preventing constipation. Okra can also act as a laxative, with its fiber binding to toxins to reduce bowel motility.
ButOsteoporosisThe mucilage in okra, along with its vitamin K and folate content, can prevent calcium loss, protect against osteoporosis, and help strengthen bones.
ButSkin beautificationThe pectin in okra helps to improve skin elasticity. Eating okra regularly can improve skin health, and its antioxidants can help purify the blood, remove impurities, and contribute to reducing acne.
Besides eating it, you can also crush okra and use it as a face mask to make your skin brighter and smoother.
ButLosing weightOkra is incredibly rich in fiber, including both soluble and insoluble fiber. This fiber is beneficial for weight loss. Additionally, okra is low in calories, making it an ideal food for weight management.
Risks and side effects of eating okra
However, eating too much okra can have negative effects on some people.
ButThere are digestive problems.Okra contains fructan, a type of carbohydrate. Fructan can cause diarrhea, bloating, cramps, and abdominal distension in people with pre-existing intestinal problems.
Similarly, according toMedicine.netFructans, a type of carbohydrate found in okra, may worsen bowel problems in people with irritable bowel syndrome.
ButKidney stonesOkra is high in oxalates. The most common type of kidney stone is calcium oxalate. Foods high in oxalates, such as okra and spinach, may increase the risk of kidney stones in people who have previously had kidney stones.
ButJoint painOkra contains solanine, a toxic compound that can cause joint pain, arthritis, and chronic inflammation in some people. Potatoes, tomatoes, eggplant, blueberries, and artichokes also contain solanine.
ButBlood clottingVitamin K helps with blood clotting, and the high vitamin K content in okra may affect people taking blood thinners. Blood thinners help prevent the formation of blood clots (which can lead to stroke or heart attack).
People who take blood thinners or are at risk of blood clots should maintain a diet that regularly includes foods rich in vitamin K.
When preparing okra, avoid overcooking to prevent the loss of its mucilage and to preserve its nutrients. It's also a cooling vegetable, so those with weak constitutions or prone to stomach aches should avoid eating too much, as it can have adverse effects.