The protein Makes up almost every single cell in our body, organs muscles skin hormones and pretty much everything that matters in our body. For this reason, we should eat high-quality protein as much as possible. Many studies show that this improves health in various ways, […]
Okra is fast gaining a reputation as a so-called ‘superfood’ for people with or at risk of diabetes or cancer. Commonly referred to as ladyfingers, or by its botanical names Abelmoschus esculentus and Hibiscus esculentus, okra is known to have a positive effect on blood sugar control, among many other health benefits.
What is okra?
Okra is a tall-growing vegetable that traces its origin from ancient Ethiopia (Abyssinia) through to Eastern Mediterranean, India, the Americas, and the Caribbean.
Parts of the plant (immature okra pods) are widely used vegetables in tropical countries and are typically used for making soups, stews or as a fried/boiled vegetable.
1. It is excellent for your digestion
The fiber is the main factor here again. High fiber content is great for the digestive tract and keeps you going more regularly. This not only helps keep your weight down but makes you healthier overall.
10 Benefits of eating okra
2. Beneficial During Pregnancy
The folate in okra makes the vegetable quite beneficial during pregnancy. Folate has been found to reduce congenital disabilities in babies (11).
Okra also contains vitamin C, a nutrient that boosts iron absorption. Iron is an essential mineral during pregnancy as it enhances blood health and promotes the baby’s growth and development. The growing fetus and placenta also require it – and to increase the maternal red cell mass (12).
3. Okra Helps Treat Diabetes
The fiber in okra scores the most points here. Eight medium-sized okra pods contain over 3 grams of fiber – which is a lot.
Adequate fiber intake has shown to boost digestion and cut down cravings. It keeps you full for long periods.
Fiber-rich foods are particularly suggested for patients with diabetes. This is because increased fiber intake has shown to control blood sugar levels and even improve insulin sensitivity.
Okra also contains myricetin, a substance that can increase sugar absorption by the body’s muscles. When this happens effectively, there are low sugar levels in the blood.
4. It helps prevent kidney disease
Studies have shown that eating more okra results in the reduction of kidney damage over time.
5. It’s anti-inflammatory
That means it’s good for joints, as well as treating lung inflammation, sore throat, and irritable bowel syndrome.
6. It supports strong bones
Thanks to its vitamin K and folates, okra has been credited with preventing bone loss and fending off osteoporosis.
7. It supports ulcer healing
Okra coats the digestive tract when consumed and helps speed the healing of peptic ulcers.
So whether you’re trying to lose weight, or just eating healthier to feel better and prevent future health issues, okra should make it onto your next grocery list.
8. Protects your heart
The fiber in okra can help lower bad cholesterol levels – and this invariably contributes to heart health. High-fiber foods, like okra, also cut the risk of cardiovascular disease and stroke. Pectin is one of the essential fibers in okra – it modifies bile production within the intestines, thereby lowering blood cholesterol levels.
Okra is rich in magnesium as well, a mineral known to regulate blood pressure levels – protecting the heart by cutting down the risk of stroke.
9. Can Boost Skin Health
This is particularly true with vitamin A and beta-carotene in okra. Studies show that beta-carotene can help prevent skin damage and boost skin appearance.
Topical application of vitamin A was also found to fight wrinkles and fine lines. That’s about the benefits of okra. Apart from what you read, there are other nutrients in this veggie that contribute to its greatness.
10. Prevent Obesity
Another fantastic use for the polysaccharides found in this tubular veggie is to help regulate metabolic disorders and obesity that is induced by high-fat diets. The constituents of okra can accomplish this by helping maintain blood glucose levels, body weight, improved glucose tolerance, and an overall decrease in the amount of bad cholesterol.
Some of our Okra recipes you may like.
Breakfast can be dull if you’re eating cereals or porridge every single day. Sometimes you need to make something lovely to treat yourself and start the day with an excellent breakfast. You can do it for your loved one too, and I guarantee they will be impressed.
Starting your day beautifully with some nice food will give you a head start. I really recommend making this easy breakfast. This recipe is very quick and straightforward and it has all the nutrients you need to start your day.
AVO EGG BURGER
- 2 Eggs
- 1 tbsp Olive oil
- 1 Avocado Small diced
- 1 Tomato Small diced
- 1/2 Red onion Small diced
- Coriander leaves
- All I did I fried the eggs with a bit of oil. Then I made very simple guacamole which is avocado, tomato red onion coriander bit of Olive Oil and some seasoning. In my seasoning, I have some red chili flakes which are perfect to spice up the #guacamole
- Give all the ingredients a good mix and then put it on a toast or burger bun. then top them up with 2 fried eggs and close the burger. that's t its good to go, Enjoy
9 Best Foods to Eat While Fasting whether in the month of Ramadan or any months. Recent days fasting has garnered much attention for its convincing scientific evidence. Throughout history, fasting has been utilized as an expression of political dissent, desire for spiritual reward, as […]
Print Recipe Servings: 1 Ingredients300 ml Water 2 tbsp Apple Cider Vinegar½ tsp Cream of Tartar½ tsp Pink Sea Salt1 ea Lime juiceMonk fruit optional InstructionsSimply mix all ingredients in one glass of water and its ready to drink. you can add ice if […]
Fasting is commonly associated with the month of Ramadan. As you read this, billions of Muslims around the world are Fasting that involves abstaining from food and drink from dawn until the dusk for the next 30 days. While fasting for the month of Ramadan is down to spiritual beliefs, many of us also hope that it benefits our health. However, does it?
This eating plan abstaining from food and drink from dawn until the dusk can not only help people lose weight, but it offers an array of other health benefits.
Studies on intermittent fasting show that not only do people see improvements in blood pressure and their cholesterol levels, but also in their insulin sensitivity.
Fasting for a month may reduce the risk of diabetes among people at high risk for the condition.
Another study, conducted by Dr. Valter Longo and colleagues from the University of Southern California (USC) in Los Angeles, found more extended periods of fasting – 18 to 24 hours- may even “reboot” the immune system, clearing out old immune cells and regenerating new ones – a process they say could protect against cell damage caused by factors such as ageing and chemotherapy.
So let us see what the mechanisms are underlying the suggested health benefits of fasting?
The potential benefits of intermittent fasting
1. Burns fat and reduce cholesterol:
Since the body is unable to get its energy from food during fasting, it dips into glucose that is stored in the liver and muscles. This begins around 8 hours after the last meal is consumed. When the stored glucose has been used up, the body then begins to burn fat as a source of energy, which can result in weight loss.
As well as aiding weight loss, Dr Razeen Mahroof, of the University of Oxford in the UK, explains that the use of fat for energy can help preserve muscle and reduce cholesterol levels.
2. Increases Growth Hormone Secretion:
Human growth hormone (HGH) is a type of protein hormone that is central to many aspects of your health. In fact, research shows that this vital hormone is involved in growth, metabolism, weight loss and muscle strength.
Several studies have found that fasting could naturally increase HGH levels. One study in 11 healthy adults showed that fasting for 24 hours significantly increased levels of HGH. Another small study in nine men found that fasting for just two days led to a 5-fold increase in the HGH production rate.
Plus, fasting may help maintain steady blood sugar and insulin levels throughout the day, which may further optimize levels of HGH, as some research has found that sustaining increased levels of insulin may reduce HGH levels.
3. Improve immune:
As mentioned previously that prolonged fasting may also be useful for regenerating immune cells. When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged. In one of the studies, published in the journal Cell Stem Cell, the team found that repeated cycles of 2-4 days without food over six months destroyed the old and damaged immune cells in mice and generated new ones.
What is more, the team found that cancer patients who fasted for three days before chemotherapy were protected against immune system damage that can be caused by the treatment, which they attribute to immune cell regeneration.
“The good news is that the body got rid of the parts of the system that might be damaged or old, the inefficient parts, during the fasting.” “Now, if you start with a system heavily damaged by chemotherapy or ageing, fasting cycles can generate, literally, a new immune system.”
4. May Extend Longevity
Several animal studies have found promising results on the potential lifespan-extending effects of fasting.
In one study, rats that fasted every other day experienced a delayed rate of ageing and lived 83% longer than rats that didn’t fast.
Other animal studies have had similar findings, reporting that fasting could be useful in increasing longevity and survival rates. However, current research is still limited to animal studies. Further studies are needed to understand how fasting may impact longevity and ageing in humans.
5. Detox your body:
A detoxification process also occurs, because any toxins stored in the body’s fat are dissolved and removed from the body,” he adds, noting that after a few days of fasting, higher levels of endorphins – “feel-good” hormones – are produced in the blood, which can have a positive impact on mental well-being.
However, current research is showing that some of these benefits may only be realized after more extended periods of fasting – around 20-24 hours, depending on your activity levels. For example, if you’re relatively sedentary during the fast, you may need the full 20-24 hours without food to realize the benefits. However, if you’re very active, or you exercise purposefully during the fasted state, you may be able to enjoy the same benefits after only 16-20 hours without food.
With the potential health benefits of fasting widely hailed by nutritionists worldwide, it is no wonder many of us are putting our love of food to one side to give it a try.
This risotto recipe is so easy to make I do it all the time, but using different vegetables. I love asparagus and I can eat it with anything but I would recommend you to make this recipe with the vegetables you really like. Print Recipe […]