Vegetable that Heals Health Benefits of Okra (Hibiscus esculentus) A guy ha

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Vegetable that Heals

Health Benefits of Okra (Hibiscus esculentus)

A guy had been suffering from constipation for the past 20 years

and recently from acid reflux. He didn't realize that the treatment

could be so simple -- OKRA! He started eating okra within the last 2

months and since then have never taken medication again. All he did

was eat 6 pieces of OKRA everyday. He's now regular and his blood

sugar has dropped from 135 to 98, with his cholesterol and acid reflux

also under control. Here are some facts on okra (from the research of

Ms. Sylvia Zook, PH.D (nutrition), University of Illinois.

" Okra is a powerhouse of valuable nutrients, nearly half of which

is soluble fiber in the form of gums and pectins. Soluble fiber helps

to lower serum cholesterol, reducing the risk of heart disease. The

other half is insoluble fiber which helps to keep the intestinal tract

healthy, decreasing the risk of some forms of cancer, especially

colo-rectal cancer. Nearly 10% of the recommended levels of vitamin B6

and folic acid is also present in a half cup of cooked okra.

Okra is a rich source of many nutrients, including fiber, vitamin

B6 and folic acid. Here're the following numbers from the University

of Illinois Extension Okra Page. [Please check there for more

details.]

Okra Nutrition (half-cup cooked okra)

* Calories = 25

* Dietary Fiber = 2 grams

* Protein = 1.5 grams

* Carbohydrates = 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 guideline only, and if you are

on a medically-restricted diet please consult your physician and/or

dietician.

Ms Sylvia W. Zook, Ph.D. (nutritionist) has very kindly provided

the following thought-provoking comments on the many benefits of this

versatile vegetable. They are well worth reading.

1. The superior fiber found in okra helps to stabilize blood sugar as

it curbs the rate at which sugar is absorbed from the intestinal

tract.

2. Okra's mucilage not only binds cholesterol but bile acid carrying

toxins dumped into it by the filtering liver. But it doesn't stop

there...

3. Many alternative health practitioners believe all disease begins in

The colon. The okra fiber, absorbing water and ensuring bulk in

stools, helps prevent constipation. Fiber in general is helpful for

this but okra is one of the best, along with ground flax seed and

psyllium. Unlike harsh wheat bran, which can irritate or injure the

intestinal tract, okra's mucilage soothes, and okra facilitates

elimination more comfortably by its slippery characteristic many

people abhor. In other words, this incredibly valuable vegetable not

only binds excess cholesterol and toxins (in bile acids) which cause

numerous health problems, if not evacuated, but also assures their

easy passage from the body.

4. Further contributing to the health of the intestinal tract, okra

fiber (as well as flax and psyllium) has no equal among fibers for

feeding the good bacteria (probiotics).

5. To retain most of okra's nutrients and self-digesting enzymes , it

should be cooked as little as possible, e.g. with low heat or lightly

steamed. Some eat it raw.

Cholesterol lowering effects of OKRA

Okra, a fruit high in water-soluble fiber (WSF) and widely

consumed in Africa was investigated as a potential candidate to

decrease cholesterol. The water-soluble fiber of some fruits and

vegetables has been the focus of scientific research in relation to

potential health benefits to cardiovascular diseases (CVD). The 3

weeks randomized crossover placebo study carried out among 30 healthy

subjects concluded that Okra is an effective cholesterol lowering

dietary adjunct. Okra might therefore be an interesting approach in

the prevention of CVD risk factors as well as an opportunity for okra

commercial challenge.

Source: Bangana, A., N. Dossou, et al. (2005). " Cholesterol lowering

effects of Okra (Hibiscus esculentus) in Senegalese adult men. " ls

of Nutrition and metabolism 18 (Suppl. 1): 199