Vegetables that Heals

A boy has been suffering from constipation for the past 20 years and recently from GERD. Didn't realize the cure could be that simple: OKRA! He started eating okra in the last two months and since then hasn't taken any medication again. All he did was eat 6 bars of OKRA every day. He is now regular and his blood sugar has dropped from 135 to 98, while also controlling cholesterol and acid reflux. Here are some facts about okra (from the research of Ms. Sylvia Zuk, Ph.D., Nutrition), University of Illinois.

Vegetables that Heals

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“Okra is a powerhouse of valuable nutrients, about half of which is soluble fiber in the form of gum and pectin. Soluble fiber helps lower blood cholesterol, which reduces the risk of heart disease. The other half is insoluble fiber that helps keep the intestines healthy.” A healthy device, it reduces the risk of some forms of cancer, especially colorectal cancer, and there are approximately 10% of the recommended levels of vitamin B6 and folic acid in half a cup of cooked okra.

Okra is a rich source of several nutrients, including fiber, vitamin B6 and folic acid. Here are the following numbers from the University of Illinois okra page. [See there for more details.]

Okra food (half a cup of cooked okra).

* calories = 25

* Dietary fiber = 2 grams

* Protein = 1.5 grams

* Carbs = 5.8 grams

* Vitamin A = 460 IU

* Vitamin C = 13 mg

* Folic acid = 36.5 micrograms

* Calcium = 50 mg

* Iron = 0.4 mg

* Potassium = 256 mg

* Magnesium = 46 mg

These numbers should be used as a guide only and if you are on a medically restricted diet please consult your doctor and/or dietitian.

Mrs. Sylvia W. Zuk, Ph.D. (Nutrition Expert) Kindly make the following thought-provoking comments about the many benefits of this versatile vegetable. They are worth reading.

1. The super fiber in okra helps stabilize blood sugar by slowing down the rate at which sugar is absorbed from the intestines.

2. Okra gum is not only related to cholesterol, but also to bile acids that carry toxins that are filtered by the liver. But it doesn't stop there...

3. Many alternative medicine practitioners believe that all diseases begin in the colon. Okra fiber, which absorbs water and ensures bulk in the stool, helps prevent constipation. Fiber in general is useful for this purpose, but okra is one of the best, along with ground flaxseed and psyllium. Unlike durum wheat bran, which can irritate or damage the intestines, the mucous membrane of okra is soothing, and okra makes shedding more comfortable due to its slipperyness that many people detest. In other words, this incredibly valuable vegetable not only binds excess cholesterol and toxins (in bile acids) that, if not removed, cause many health problems, but also ensures that they are easily eliminated from the body.

4. In addition to contributing to gut health, the fiber in okra (as well as flax and psyllium) is unmatched among the fibers for feeding good bacteria (probiotics).

5. To preserve most of the nutrients and self-digesting enzymes in okra, it should be cooked as little as possible, for example over low heat or light steaming. Some eat it raw.

Cholesterol Lowering Effects of OKRA

Okra, a fruit rich in water-soluble fiber (WSF) widely consumed in Africa, has been investigated as a potential candidate for lowering cholesterol. Water-soluble fiber in some fruits and vegetables has been the focus of scientific research regarding the potential health benefits for cardiovascular disease (CVD). A 3-week randomized, crossover study of 30 healthy subjects concluded that okra is an effective cholesterol-lowering dietary supplement. Therefore, okra could be an interesting approach in preventing cardiovascular disease risk factors, as well as an opportunity to challenge commercial okra.

Source: Bangana, A., N. Dossou, et al. (2005). "Cholesterol-lowering effects of okra (Hibiscus esculentus) in adult Senegalese men". Annals of Nutrition and Metabolism 18 (Supplement 1): 199

Okra Against Heart Disease

For a triple whammy against heart disease, eat some okra. It first affects the antioxidants that work against atherosclerosis, which leads to dangerous hardening of the blood vessels and clogs them. The main antioxidant in okra's arsenal is vitamin C, which the World Health Organization has linked to lowering the risk of fatal heart disease. A cup of shredded okra contains more vitamin C than a whole tomato. Although you cannot rely on okra as the sole source of this important vitamin, it does make an interesting and nutritious addition to your diet.

With a healthy dose of folic acid—about 40 percent of your daily needs in every cup of okra—it's giving heart disease a left hook. Without this B vitamin, your body leaves behind soft amino acids, called homocysteine, when it metabolizes protein. Too much homocysteine ​​in the blood damages the arteries and can lead to heart disease and stroke.

Okra offers the ultimate knockout for its richness in minerals, especially potassium and magnesium. To lower blood pressure, experts say eating potassium-rich foods may be just as important as losing weight and cutting back on salt. Getting the right amount of magnesium is especially important for older adults, who may not absorb it as well as they used to and may excrete more as waste. Magnesium helps control cholesterol and blood pressure, regulates the heart's rhythm, and may improve your chances of surviving heart disease and heart attacks.

Weapons Against Osteoporosis

Don't forget okra when planning your bone-building menu. It's packed with four osteoporosis-fighting nutrients: potassium, magnesium, vitamin C, and beta-carotene. People who eat foods rich in these nutrients, according to research from the UK, can slow the bone loss that can lead to osteoporosis. On top of that, a cup of okra provides you with over 10 percent of the recommended daily allowance (RDA) of the most popular bone-building mineral, all calcium.

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Relieves Osteoporosis

Some doctors used to believe that osteoarthritis (OA), the most common type of joint disease, couldn't be stopped, but natural alternatives now offer new hope. Foods like okra contain vitamin C and manganese, nutrients your body needs to build joints and cartilage. Experts who have looked at a variety of research suggest that a diet rich in vitamin C may slow the development of OA. It also reminds us that manganese is an essential component of cartilage.