In the last three weeks, I have been exploring the nutrients, soluble and insoluble fiber, enzymes, and antioxidants in okra. All these health benefits are packed in one unbelievably healthy veggie. One cup of the vegetable provides important nutrients your body requires. It is a powerhouse of nutrients for such a little plant.

Japanese health researcher, Junji Takano, who thoroughly analyzed and investigated the okra, recommends eating the veggie to those who suffer from weakness, exhaustion, stress, and depression. Vitamins B and C are good for such conditions.

He advises consuming okra to protect from the toxic substances in trans fats, pesticides, herbicides, plastics, preservatives, additives (colorings, taste enhancers), medical drugs (antibiotics, painkillers, antidepressants…) and others through its content of soluble and insoluble fiber, which cleanses the body systems and prevents toxic damage. It helps the liver eliminate excess cholesterol and dangerous toxins.

Okra’s richness in amino acids like tryptophan that helps restful sleep, cysteine, and betaine, the body building blocks, repair tissues, boost muscle mass, and much more. The vitamins A, B, and C, and essential minerals like iron, calcium, potassium, magnesium, zinc, manganese, phosphorous, fluoride, and others build bone mass; regulate heartbeat; prevent cramps; enhance joint health and skin; boost the immune system to fight free radicals, pathogens, and disease; and balance the body systems to achieve homeostasis.

Okra nutrients (vitamin C) and antioxidants also repair the skin and strengthen the structure of blood vessel and capillaries. Iron and folates enrich the blood with hemoglobin and vitamin K promotes the coagulation of blood platelets to prevent bleeding. With calcium, magnesium, and vitamins C and D, K builds bone mass.

Before I end this series of articles, I would like to revisit the benefits of betaine, the amino acid, which derives from choline in okra due to its importance to health.

In case of heat, okra’s nutrients help the rapid recovery from weakness and fatigue caused by sun or heat stroke and dehydration. Drinking plenty of water and eating okra hydrates the body and makes it easier to recover from exhaustion. Because betaine nourishes on the cellular level, it keeps the cells from dehydrating and helps them retain moisture.

Probably the most important action of betaine is that it counteracts the harmful effects of elevated homocysteine, another amino acid, which is usually found high in populations over fifty, alcoholics, and children with genetic conditions. High homocysteine causes inflammation and leads to cholesterol and plaque buildup in the vascular system. Betaine reduces its elevated levels, thus protecting from cardiovascular disorders, heart attacks, and strokes. High homocysteine levels can also lead to osteoporosis (thinning bones), blood clotting, narrowing and hardening of arteries, and delayed growth in children.

Due to the action of betaine, okra is recommended to be included in an exercise-focused program and protein supplements. Because the nutrient is an important building block for muscles, it promotes muscle bulk with the help of arginine, another muscle building amino acid. It also assists in processing fats and fat loss. It leaves the body lean with sculpted muscles. It also relieves muscle and joint pains after exercise. Betaine is one of the many amino acids that makes protein, important for building and repairing the body.

Betaine is derived from choline in okra; both are important nutrients for the brain. Because the central nervous system requires the B vitamins and okra offers most of their varieties plus the two former nutrients, the vegetable becomes helpful in fighting depression and mental disorders.

The amino acid has another characteristic; it helps improve the digestion in those who suffer from digestive disorders. To give nutritional support, betaine supplements in the form of betaine HCI aids in breaking down and processing food. Supplemental betaine HCI is usually combined with folic acid, Vitamins B6, and B12. However, betaine should not be given to children, infants, and pregnant mothers, unless the treating physician prescribes it.

Betaine and other important amino acids and nutrients are also found in other vegetables like spinach, beets, quinoa, sweet potatoes, turkey breast, veal, beef, and ancient whole grains (kamut, amaranth, burgul, rye…). I encourage you to consume them regularly to improve health and build muscles like Popeye The Sailorman.

Okra’s mucilage neutralizes acids and coats the stomach and intestinal tract to heal peptic ulcers. It speeds the elimination process and binds to bile, toxins, and cholesterol, transporting them to the liver to filter and detoxify the system. It increases stool bulk as well as feeds the “good” bacteria in the gut and reduces blood sugar levels.

Okra is usually prepared as a side dish, as stew with meat or chicken, or with minced meat. Adding protein (meat, chicken) makes it an even more nutritional main dish. It can be added to soups to make them richer in soluble and insoluble fiber.

In the Hijaz region, people are selective with their choice of bamia. Locally, people prefer the very young tiny ones, barely one half of an inch long. It is stewed in a tomato sauce and sprinkled with aromatic greens (parsley, cilantro, or dill). In Turkey, the dish is served cold as a starter. The medium sized ones are made in stews or muska’a with minced meat. The big fibrous ones are prepared to make “fatta” (soaked bread with okra soup). Some regions serve the veggie as a main dish with chunks of meat and add a little yogurt to the stew to give it a sour flavor. A small spoon of vinegar added to the vegetable during cooking keeps the okra firm and stops the viscous substance from seeping out.

The Sudanese recipe “waika” is made with ground dried okra and added to a tomato and lamb stew. Most okra dishes are eaten with bread or rice. Okra can be pickled or added to “atchar,” the spicy Indian pickles.

Takano recommends eating sliced okra raw, steamed, cooked, in salads, pickled, or in stews and soups. During World War II when coffee was rationed and unavailable, people roasted the okra seeds and pulverized them to make a version of coffee. According to Takano, the drink makes a good substitute for coffee.

Would you have ever guessed the amount of nutrients, enzymes, soluble fiber, and benefits can be packed in one type of vegetable that is also so delicious and filling? Add okra to your meals. If you don’t have the time, just soak a handful of the veggie in vinegar and water; trim the bottom part or base artfully to keep the viscous substance from leaking; steam it lightly; and add it to your salad. Light steaming or cooking of bamia retains its fiber, nutrients, enzymes, and benefits. Overcooking and heat destroy enzymes, fiber, and some nutrients like vitamin C. Okra is a powerhouse of healthy nutrients. Despite all its benefits and nutritional content, it is still considered “the common man’s vegetable.”

Strange enough, no house in the Middle East does without. Would you have ever believed that the information on this “simple vegetable” would make four articles? Shall we call it a “super” vegetable? You should decide. Now I understand why Takano dedicated his precious time and effort to research it and he insists on its frequent consumption. Thank you, Dr. Junji Takano. Please, keep us enlightened!

References:

• Health Benefits of Okra by Junji Takano

• Benefit of eating Okra (Lady’s Finger) by Sylvia W. Zook, Ph.D. nutritionist

• http://draxe.com/okra-nutrition/, Okra Nutrition: Improve Heart Health, Eyesight & Cholesterol Levels

• http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/24..., Nutrition Facts of Okra

• www.healthyfoodteam.com

• http://draxe.com/what-is-betaine/

• http://www.healthyfoodteam.com/okra-the-wonder-vegetable-22-the-amazing-...

N.B.:

Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.

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