Eating fiber-rich okra can prevent constipation and reduce bloating, limiting the risk of colorectal cancer.
Okra is packed with vitamins, minerals, fiber, antioxidants and other nutrients. A 340 g cup of cooked okra provides 56 calories, more than 5 g of fiber, about 3 g of protein, 141 mg of calcium, nearly 34 mg of health-promoting vitamin C.
According to a 2021 meta-analysis by Hail University, Saudi Arabia, based on 140 studies, the fiber in okra can prevent constipation and reduce bloating. This vegetable also contains pectin fiber which helps increase good bacteria in the intestines. This also strengthens the immune system, improving the body’s ability to fight disease.
The content of palmitic and stearic acids in extracts from the peel and aqueous solution (mucus) of okra has the effect of inhibiting Escherichia coli (E. coli) bacteria living in the intestinal tract, the causative agent of gastrointestinal diseases such as diarrhea. diarrhea, urinary diseases such as urinary tract infections. These substances also inhibit bacteria that cause diseases and infections, such as Rhodococcus opacus, Rhodococcus erythropolis, Mycobacteria aurum, Escherichia coli…
Okra skin is rich in carbohydrates that are active against Helicobacter pylori (HP). This bacteria can cause duodenal ulcers and stomach cancer.
A 2010 study by Cambridge University, UK and a number of units, on more than 2,500 people, also showed that fiber in okra contributes to preventing constipation and maintaining a healthy digestive system. The more fiber a person eats, the less likely they are to develop colorectal cancer.
A diet high in fiber from fruits and vegetables, including okra, reduces appetite and contributes to weight loss. Obesity and being overweight are the causes of chronic diseases such as diabetes, cancer, Crohn’s, and ulcerative colitis.
According to a 2014 review by Addis Ababa University, Ethiopia, and several units, based on 86 studies, adding okra extract to foods helps protect the body from irritation and gastritis diseases. The anti-inflammatory and antibacterial effects of this extract are capable of fighting gastrointestinal problems.
Okra is high in fructan – a simple sugar found in honey and fruit. People with digestive problems should eat okra in moderation because fructan can cause flatulence, bloating, and diarrhea.
This vegetable also contains oxalate compounds that can increase the risk of kidney stones in people with a history of this disease. Vitamin K in okra helps blood clot naturally. People taking blood thinners should also be cautious when eating okra because of its high vitamin K content.