Okro is a fruit plant that is not well known to the public. It is scientifically called Abelmoschus esculentus. It is in use in different regions, which brought about its diverse name. The names include lady’s finger, ochro, gombo, gumbo, quingombo, okro, bamia, bamie, bhindi, quiabo, and bamya.
The origins of the okro plant are West African, Ethiopian, Southeast Asian, and South Asian. The distribution and recognition of Okro spread globally and are utilized for various purposes.
Okro fruit is a perennial plant with a limited water supply that can withstand hot temperate climates. The plant can grow to about 2 meters tall with heart-shaped leaves of about 10 to 20 centimeters. It is a flowering plant with beautiful white and yellow petals of 5 to 8 diameters.
The fruits are edible green seed pods that can be red at times and are usually consumed in developing countries to combat malnutrition. Okro is nutrient-packed food that can be eaten raw, cooked, or pickled.
Each part of an okro plant has relevance in the health and industrial aspect- leaves, buds, flowers, pods, stems, and seeds. This article will review what okro fruit is.
Myths and facts about the health benefits of okro
There are a lot of false facts about okro fruit. This article will reveal the facts behind the myths.
Myth: okro contains fewer nutrients.
Fact: okro is a nutrient-packed food that has a whole lot of benefits. okro is rich in fiber, vitamins, and proteins. It contains the essential minerals that support a healthy body system.
Myth: must be stored in a refrigerator
Fact: okro storage should be in a freezing condition, not necessarily a refrigerator. The state keeps the nutrients intact and prevents spoilage. It can be refrigerated and fresh okro should be stored, but not the brown ones with soft pods.
Myth: the okro should be washed and cut thoroughly before cooking.
Fact: okro is the best wash when it is ready to use. Washing before use can soften the pods and lead to spoilage. The more you cut the seeds, the slimmer it becomes.
Nutrition facts of okro
Okro fruit belongs to the types of nutrition that contains all the nutrients and minerals required for a healthy system. 100 grams serving of okro supplies you with the following:
Water- 89.58 g
Total fat- 0.2 g
Sugar- 1.5 g
Energy- 138.1 g
Protein- 1.9 g
Total carbohydrates- 7 g
Dietary fiber- 3.2g
Sodium- 7 mg
Calcium- 82 mg (8% of DV)
Iron- 3% of DV
Thiamine– 0.2 mg
Magnesium- 57mg (14% of DV)
Vitamin A- 36 mcg
Vitamin C- 23 mg (38% of DV)
Vitamin B6- 0.215 mg (10% of DV)
Vitamin K- 31.3 mg (26% of DV)
Vitamin B9 (folate)- 60 McG (15% of DV)
Ash- 0.86 g
The intake of okro varies among individuals depending on their age and sex. The recommended values of okro fruit are:
Female of 15 to 50 years of age- 24 to 28 grams
Female above 50 years of age- 22.4 grams
Male of 15 to 50 years of age- 26 to 34 grams
Male above 50 years of age- 28 grams
These values are to avoid overconsumption of okro. It’s a common saying that “too much of everything is bad.”
The Health benefits of okro
Okro has several functions due to its nutritional value. It helps to treat various medical conditions.
Helps to treat cancer
okro fruit helps to combat the growth of cancer in the body. Its antioxidant properties fight off free radical molecules in the body. It supplies the body with lecithin- a protein that prevents breast cancer.
The folate in okro regulates the production of red blood against the growth of cancer cells. Folate prevents cervical, pancreatic, and lung cancer. Likewise, regular consumption of okro provides polyphenol- vitamins A and C to fend off oxidation damages.
Helps to treat diabetes
Okro helps with the blood sugar level. It is a good choice for treating diabetes. It works effectively for both types I and II diabetes. Including okro in your meal controls the absorption of sugar or glucose in your intestines and stimulates glucose metabolism- it speeds up glucose utilization in the body.
Treating diabetes with okro should be with your doctor’s consent. Okro tends to interfere with anti-diabetic drugs.
Good for pregnant and breastfeeding women
Okro in pregnant and breastfeeding women’s diet will provide the required amount needed daily. It benefits the mother and child. The deficiency of folate content in pregnant and breastfeeding women will affect the baby’s brain health and locomotion. About 400 mcg of folate supports the fetal cognitive capacity and skeletal system. Include okro into your meal today.
Promotes heart health
The heart is an organ in the body to be maintained. okro contains dietary fiber that removes cholesterol in the body. Cholesterol is associated with most heart diseases. When cholesterol builds up in the blood, it interferes with blood circulation and develops into a stroke, obesity, hypertension, and other heart illnesses.
Dietary fiber prevents blood clotting and inflammation in the heart tissues. okro fruit releases mucilage juice that clings to cholesterol in the digestive system and gets excreted together. It reduces the cholesterol level in the body. Hence, a healthy heart.
Promotes bone health
Vitamin K in okro supports bone formation and is a good recommendation for athletes and individuals with bone problems. Moderate consumption of okro supplies the body with calcium to strengthen the bone against osteoporosis and fractures.
Osteoporosis is an age-related bone problem that causes the bone to lose its density and mass. It occurs in older adults. So, strengthen your bone today.
Good for the digestive system
Okro fruit will be the right food to treat your digestion complaints. The fiber content helps to treat constipation and prevent digestive cancer. okro reduces your snacking by reducing your appetite and promotes weight control. The anti-inflammatory and antimicrobial properties of okro prevent irritation, inflammatory gastric disease, and toxins.
It allows the peristaltic movement of food in the gastrointestinal tract and increases metabolic capacity. Okro is a good option for detoxifying and treating bloated bowel. Also, it helps to retain sufficient water volume in the body.
Other related health benefits of okro
Okro is a prolific food that keeps the body system healthy. There are other related health benefits. It promotes skin and hair health when mixed with lemon juice. It exhibits anti-aging properties with rejuvenation and growth of skin cells. It also prevents eye problems like cataracts and macular degeneration. Okro encourages muscle metabolism to avoid muscle fatigue.
Okro is a nutrient-packed food with all the necessary nutrients for good health. The consumption of okro must be moderate in your diet since it can cause allergies and irritation in a few individuals. Some individuals do not eat okro due to its slimy nature, but cooking with other cuisine ingredients makes it less. For instance, tomatoes will reduce the slime.
This article has reviewed the health benefits of Okro. The ball is left in your court to include okro in your nutrition. Okro is medicine to solve most of your health complaints. Keep in mind that your health is your wealth. Stay safe.
Health benefits of Okro FAQs
Does okro boost fertility?
Okro has no scientific evidence associated with fertility, but there is a fact about how okro can influence fertility. Protein is an element that supports fertility, and okro contains a good amount. So, therefore, you can increase your chance of fertility with moderate consumption of okro.
What are the health benefits of Okro?
Okro is a nutrient-packed food that is responsible for its health benefits. There are a variety of benefits regarding okro fruits. They include treatment of diabetes, heart diseases, digestion issues, bone diseases, toxins, eye diseases, skin problems and muscle tiredness, and cancer. It also supplies the required nutrients for pregnant and breastfeeding women.
What is the English name of okro?
Okro has several names given to it from different regions and cultures. So, the English name for okro is lady’s finger and ochro. Before okro got to English-speaking countries, its other names were gombo, gumbo, quingombo, okro, bambia, bamie, quiabo, bamya, and bhindi. These names belong to French, Indian, Ethiopian, and African countries.
Is okro good for pregnant women?
Yes. Okro contains essential nutrients and minerals for pregnancy. Vitamin B9 content in okro supports the normal development of the fetal neural tube, brain, and spine. It is the perfect food to make available the recommended vitamin B9 value for pregnant women. It is good for pregnant women.
Is okro good for diabetes?
Yes. Okro is good for diabetes management. It is an anti-diabetic food that regulates the absorption of sugar. It contains dietary fiber that reduces cholesterol levels. Consuming okro to treat diabetes is a good one.
What are the nutritional facts of okro?
Okro has all the nutrients needed for good health. It contains fat, Protein, carbohydrates, dietary fiber, sodium, potassium, calcium, iron, thiamine, magnesium, vitamin A, vitamin C, vitamin B6, vitamin K, vitamin B9, and ash. All these nutrients are beneficial.