Reasons why okra is considered green ginseng

Okra is considered as green ginseng because it contains a lot of fiber, antioxidants, minerals, and high calcium content. Below are the nutritional composition of okra as well as the effects of okra on health.

Nutritional value of okra

VietNamNet newspaper quoted Nourishme as saying that according to the National Nutrient Database of the US Department of Agriculture (USDA), 100g of okra contains 33 calories, 1.9g of protein, 0.2g of fat, 7.5g of carbohydrates, 3.2g of fiber, 1.5g of sugar, 31.3mg of vitamin K, 299mg of potassium, 7mg of sodium, 23mg of vitamin C, 57mg of magnesium, 82mg of calcium, 0.215mg of vitamin B6.

Okra provides some iron, phosphorus, copper, antioxidants including phenolic compounds and flavonoid derivatives, such as catechins, quercetin. Some scientists believe that these compounds may reduce the risk of cancer, antibacterial, anti-inflammatory.

Health benefits of okra

Supports blood sugar control

The article on the website of Medlatec General Hospital has medical consultation with BSCKI. Vu Thanh Tuan said that the insulin contained in okra helps control blood sugar levels for diabetic patients.

Regular use of okra in daily meals or drinking okra water combined with drug treatment will help stabilize blood sugar levels.

We should use okra for 3-6 months or more to see improvements in blood sugar levels. In addition, okra contains little sugar and calories, so it will not increase blood sugar levels when used a lot in daily meals.

Avoid the risk of anemia

If you regularly eat about 100g of okra in 3-4 meals a week, it will help reduce anemia thanks to the iron and potassium content in this vegetable. For patients with anemia, drinking okra water regularly will speed up the blood regeneration process.

Improve digestion

The mucus we often see in okra is made up of two main active ingredients: collagen and mucopolysaccharide, which create an environment for beneficial microorganisms in the intestines. Thereby increasing the resistance of the digestive system. At the same time, this amount of mucus also has the effect of lubricating the intestines, reducing the symptoms of constipation.

Reduce the risk of heart disease

According to the American Heart Association (AHA), eating foods rich in fiber can lower harmful cholesterol levels in the blood, reducing the risk of heart disease, stroke, obesity and diabetes.

The 2015-2020 Dietary Guidelines recommend eating 14 grams of fiber for every 1,000 calories consumed. Women ages 19 to 50 should eat 25 to 28 grams of fiber; men should eat 31 to 34 grams. After age 50, the numbers are 22 grams for women and 28 grams for men.

Support fetal development

During the development of the neural tube, the fetus needs a lot of B vitamins and fiber. Therefore, pregnant women should maintain regular use of okra from the 4th month onwards for the fetus to develop healthily. Mucus and fiber in okra also help pregnant women limit constipation during pregnancy.

Effective weight loss support

During the weight loss process, supplementing fiber and vitamins is extremely necessary. Okra not only contains a lot of fiber, vitamins and minerals, but also has low calories and low sugar, making it an ideal food to support the weight loss process.

Risks of overusing okra

Eating too much okra can have adverse effects on some people:

Gastrointestinal problems: Okra contains fructans, a type of carbohydrate, which can cause diarrhea, bloating, and cramps in people with intestinal problems.

Kidney stones: Foods high in oxalate, such as okra and spinach, may increase the risk of kidney stones in people who have had them before.

Arthritis: Okra contains solanine, a toxic compound that can cause joint pain and arthritis in some people.

Blood clotting: Vitamin K helps blood clot, and the high vitamin K content in okra may affect people who are taking blood thinners.

Above are the reasons why okra is considered green ginseng, good for health. Although okra is good, you should not abuse it and eat too much. Eat okra properly in moderate amounts to be good for your health.

Thanh Thanh (Synthesis)

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