Okra is a favorite vegetable eaten in the South in the dish called gumbo and is frequently eaten as a favorite vegetable. Either you love okra or you hate it. It can be hard, slimy, or have an unusual sour taste. Perhaps that is why it is hidden inside this aromatic dish.
Okra’s reputation is about to change. In a study from Emory University in Atlanta, researchers found that okra contains a powerful compound that shows promise in fighting cancer and heart disease. Okra has added benefits with a variety of healthy nutrients like vitamin C, calcium, and potassium. And best of all, it’s very low in calories.
How it protects
The key ingredient in gumbo contains a compound that researchers say shows promise for treating cancer. This compound is known as glutathione. It attacks cancer in two ways. First, as an antioxidant, it prevents the effects of free radicals, the unstable oxygen that can damage healthy cells and cause them to become cancerous. Second, glutathione prevents other cancer-causing chemical carcinogens from damaging DNA, the chemical blueprint that gives cells information about how to function. It does this by escorting chemicals away from cells into the urine that ultimately leaves the body.
The researchers studied more than 1,800 people and found that those who had the highest intake of glutathione were 50 percent less likely to develop oral and throat cancer than those with low levels of the compound. Other foods that have glutathione like okra are watermelons, avocados, and grapefruit. Okra isn’t the highest source of glutathione, but it’s not the lowest either. When measured, it fell into the mid-range.
Researchers aren’t sure how much glutathione we should be taking to stay healthy. But this much they know, “it’s better to have more than less. If you keep your glutathione level high, you reduce your risk of serious disease,” says Dr. Lang.
An important multi-nutrient pod
Okra contains many additional nutrients. At the top of the list is vitamin C. A half cup of cooked okra contains more than 13 milligrams, 22 percent of the daily value (DV).
As you know, vitamin C is a powerful antioxidant. It has been shown to help fight cancer, prevent heart disease, and even help with the common cold.
Okra also provides a good amount of magnesium. A half cup of cooked okra has about 46 milligrams, 11 percent of the DV. This mineral can help you ward off heart disease, fight chronic fatigue syndrome, lower blood pressure, keep diabetes at bay, and slow bone loss.
Another good benefit of eating okra is that it is a high source of fiber. Whether frozen or cooked, a half-cup serving of okra has about 2 grams of fiber, 8 percent of the DV. That’s the same amount as a half cup of raw carrots or apples.
The two types of fiber in okra help in different ways. Soluble fiber lowers cholesterol and helps control the symptoms of diabetes. Plus, it can help with weight control because it builds volume in your stomach, making you feel full. Insoluble fiber (previously called fiber) has been shown to help prevent colon cancer and digestive disorders such as constipation.
Tips on how you can earn with Okra
In my home we love okra. Here are some tips to master its benefits and enjoy its benefits.
cook it fast. Steaming will prevent the juices from thickening and reduce the amount of slime.
Don’t Overcook Okra. When overcooked, the juices become sticky. Therefore, cook it long enough until it is tender but a little al dente. Get away from the heat. Serve immediately. (If you are going to use it in a recipe, at this stage, place it in a colander and rinse it under cold water with a few ice cubes to chill it.)
cut it. When making gumbo, soup, or stew that contains okra, trim the stems or chop the pod into pieces to thicken the dish. To reduce thickening, place the whole pod during the last 10 minutes of cooking.
Buy it fresh. Old okra is tough and stringy, look for okra that has a bit of a shine to it and test it with your fingernails pushing the outside of the pod to see if it makes a dent in the outer shell. If you encounter resistance when piercing the pod, it may be too difficult to eat.
When to buy: Fresh okra is available in the south throughout the year. However, for the rest of the country the best time to buy it is from May to October.
Resume
Here is evidence-based scientific information about how eating okra can positively affect your health, such as helping prevent cancer, heart disease, and managing your weight. It even helps calm the common cold as well as the other added nutrients it has. The question for you is this, would you reconsider choosing okra as one of the vegetables to add to your list? Does this information help change and clarify (in your mind) the importance of eating a wide variety of foods, especially vegetables and fruits? As you think about it, remember that we become what we eat. So let’s make our food choices count by eating a variety of healthy, natural, nutrient-dense foods to prevent disease, stay fit, and maintain good health for a lifetime.
For recipes on how to prepare okra, visit my website: http://www.hopenutriservices.com