Okra, also known as lady's fingers, is a nutritious vegetable that provides numerous health benefits. A 100 g serving of boiled and cooked okra without salt contains only 22 calories.
Okra is an excellent source of dietary fiber, vitamin C, and folate. It also contains a small amount of protein, calcium, and iron. The fiber content in okra can help regulate digestion and prevent constipation. The high vitamin C content can strengthen the immune system and support collagen formation, while folate promotes cell growth and development.
In this article, we will discuss some of the health benefits of okra and how to incorporate it into your diet.
Low Calorie Count
Okra is an excellent food for weight loss due to its low calorie count. A 100 g serving contains only 22 calories, making it a great addition to any calorie-controlled diet. Furthermore, the high fiber content in okra helps keep you feeling full for longer periods, reducing the need for snacking and overeating. The antioxidants in okra may also help burn fat more efficiently, leading to weight loss or maintenance over time.
Rich in Fiber and Nutrients
Okra is an excellent source of dietary fiber, providing approximately 3.2 grams of fiber in a 100 g serving. This can help prevent constipation, keep you feeling full, and regulate blood sugar levels. Okra also contains several beneficial nutrients, including vitamin C, folate, and potassium. Vitamin C is a powerful antioxidant that supports immune function and skin health, while folate is essential for healthy fetal development and blood cell formation. Potassium helps regulate blood pressure and heart function, making okra a heart-healthy food.
May Aid Digestion
The high fiber content in okra can help prevent constipation and maintain regular bowel movements. Additionally, okra contains a type of soluble fiber called pectin, which can help regulate digestion and prevent inflammation in the gut.
Can Help Lower Cholesterol Levels
Okra contains soluble fiber, which can help bind to cholesterol in the bloodstream and eliminate it from the body. This can help lower LDL or "bad" cholesterol levels and reduce the risk of heart disease.
Helps Regulate Blood Sugar Levels
The high fiber content in okra can help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream. This can reduce the risk of insulin resistance, type 2 diabetes, and other metabolic disorders.
Contains Antioxidants
Okra is a good source of antioxidants, which can help protect the body from oxidative stress and prevent cellular damage. The antioxidants in okra include vitamin C, beta-carotene, lutein, and zeaxanthin.
May Boost Immune System
Okra is rich in several nutrients that can boost immune function, including vitamin C, folate, and zinc. These nutrients can help support the production of white blood cells, which help fight off infections and diseases.
May Have Anti-Cancer Properties
Some studies suggest that okra may have anti-cancer properties due to its high antioxidant content. Antioxidants can help prevent cellular damage and mutations that can lead to cancer.
Versatile in Cooking
Okra is a versatile vegetable that can be cooked in a variety of ways. It can be roasted, sautéed, or grilled for a flavorful and nutrient-rich side dish. Okra can also be used in stews, soups, and curries to add texture and flavor.
Affordable and Easily Accessible
Okra is an affordable and easily accessible vegetable that can be found in most grocery stores or farmers' markets. It is also easy to grow in a backyard garden or container, making it a convenient and cost-effective option for home cooks.
"Okra is a nutrient-dense vegetable that can provide a wide range of health benefits when incorporated into a balanced diet."
5 FAQ About 100g Boiled Okra
1. What are the health benefits of boiled okra?
Boiled okra is low in calories and high in fiber, making it great for weight management and digestion. It also contains vitamin C, vitamin K, folate, and antioxidants that can help boost immunity and fight off chronic diseases.
2. How do you prepare boiled okra?
To prepare boiled okra, simply wash and cut the okra into small pieces. Then, boil them in water for 10-15 minutes until tender. Drain the water and serve the okra as desired, season with salt and pepper to taste.
3. Is boiled okra suitable for a low-carb diet?
Yes, boiled okra is a great option for a low-carb diet as it contains only 4.7g of net carbs per 100g serving.
4. Can boiled okra be frozen?
Yes, boiled okra can be frozen for later use. Simply blanch the okra in boiling water for 2-3 minutes, then transfer it to an ice bath to cool. Drain and dry the okra, then store it in an airtight container or freezer bag for up to 6 months.
5. How does boiled okra taste?
Boiled okra has a mild flavor and a slightly slimy texture. However, if cooked correctly, the slime can be reduced, and the okra can be made tender and flavorful. Boiled okra is commonly used in stews and soups, where it can absorb the flavors of other ingredients.