OKRA - What it does for you !!!! (BHINDA) * Here's something new... * * A guy has been suffering from constipation for the past 20 years and * recently from acid reflux. He didn't realize that the treatment could * be so simple -- OKRA! He started eating okra within the last 2 months * and since then have never taken medication again. All he did was eat 6 * pieces of OKRA everyday. He's now regular and his blood sugar has * dropped from 135 to 98, with his cholesterol and acid reflux also * under control. * * Here are some facts on okra (from the research of Ms. Sylvia * Zook,?PH.D (nutrition), University of Illinois . * * "Okra is a powerhouse of valuable nutrients, nearly half of which is * soluble fiber in the form of gums and pectins. Soluble fiber helps to * lower serum cholesterol, reducing the risk of heart disease. The other * half is insoluble fiber which helps to keep the intestinal tract * healthy, decreasing the risk of some forms of cancer, especially * colo-rectal cancer. Nearly 10% of the recommended levels of vitamin B6 * and folic acid is also present in a half cup of cooked okra. * * Okra is a rich source of many nutrients, including fiber, vitamin B6 * and folic acid. He got the following numbers from the University of * Illinois Extension Okra Page . Please check there for more details. * * Okra Nutrition (half-cup cooked okra) * Calories = 25 * Dietary Fiber = 2 grams * Protein = 1.5 grams * Carbohydrates = 5.8 grams * Vita! min A = 460 IU * Vitamin C = 13 mg * Folic acid = 36.5 micrograms * Calcium = 50 mg * Iron = 0.4 mg * Potassium = 256 mg * Magnesium = 46 mg * * These numbers should be used as a guideline only, and if you are on a * medically-restricted diet please consult your physician and/or * dietician. Ms Sylvia W. Zook, Ph.D. (nutritionist) has very kindly * provided the following thought-provoking comments on the many benefits * of this versatile vegetable. They are well worth reading.
* 1. The superior fiber found in okra helps to stabilize blood sugar as * it curbs the rate at which sugar is absorbed from the intestinal tract. * 2. Okra's mucilage not only binds cholesterol but bile acid carrying * toxins dumped into it by the filtering liver. But it doesn't stop there... * 3. Many alternative health practitioners believe all disease begins in * the colon. The okra fiber, absorbing water and ensuring bulk in * stools, helps prevent constipation. Fiber in general is helpful for * this but okra is one of the best, along with ground flax seed and * psyllium. Unlike harsh wheat bran, which can irritate or injure the * intestinal tract, okra's mucilage soothes, and okra facilitates * elimination more comfortably by its slippery characteristic many * people abhor. In other words, this incredibly valuable vegetable not * only binds excess cholesterol and toxins (in bile acids) which cause * numerous health problems, if not evacuated,?but also assures their * easy passage from the the body. * * 4. Further contributing to the health of the intestinal tract, okra * fiber (as well as flax and psyllium) has no equal among fibers for * feeding the good bacteria (probiotics). * * 5.To retain most of okra's nutrients and self-digesting enzymes! , it * should be cooked as little as possible, e.g. with low heat or lightly * steamed. Some eat it raw ( IEAT THREE RAW OKRA WITH LITTLE LEMON/SALT. * I eat also one clove RAW GARLICK on the toast and chew. * Name: Okra * Biological Name: Abelmoschus esculentus, Hibiscus esculentus * Other Names: Okra, Okro, Ochro, Okoro, Quimgombo (Cuba), Quingumbo, * Ladies Fingers, Gombo, Kopi Arab, Kacang Bendi, Bhindi (S. Asia), * Bendi (Malaysia), Bamia, Bamya or Bamieh (middle east), Gumbo * (Southern USA), Quiabo, Quiabos (Portugal and Angola), okura (Japan), * qiu kui (Taiwan) * History: Okra traces its origin from what was known as Abyssinia * (Ethiopia) spreading right through to Eastern Mediterranea, India, * Africa, North America, South America and the Caribbean. Though long * popular in the South, it is becoming increasingly common and well * known in Western Countries. * Description: Okra is a tall-growing (3 to 6 feet or more in height), * warm-season, annual vegetable from the same family as hollyhock, rose * of Sharon and hibiscus. The immature pods are used for soups, canning * and stews or as a fried or boiled vegetable. The hibiscus like flowers * and upright plant is very pretty. * When cut, okra releases a sticky substance with thickening properties, * useful for soups and stews. * Parts Used: Immature pods * Constituents: Nutrition Information * For 1/2 cup sliced, cooked okra * For 1 cup raw okra * Calories 25 * Dietary Fiber 2 grams * Protein 1.52 grams * Carbohydrates 5.76 grams * Vitamin A 460 IU * Vitamin C 13.04 mg * Folic acid 36.5 micrograms * Calcium 50.4 mg * Iron 0.4 mg * Potassium 256.6 mg * Magnesium 46 mg * Calories: 33 * Fiber: 3.2g * Total Fat: 0.1g * Protein: 2.0g * Carbohydrate: 7.6g * Vitamin A 660 IU * Vitamin C 21mg * Folate 87.8mcg * Magnesium 57mg * Medicinal Applications According to Sylvia W. Zook, Ph.D. * (nutritionist) Okra has several benefits. * 1. The superior fiber found in okra helps to stabilize blood sugar by * curbing the rate at which sugar is absorbed from the intestinal tract. * 2. Okra's mucilage binds cholesterol and bile acid carrying toxins * dumped into it by the filtering liver. * 3. Okra helps lubricate the large intestines due to its bulk laxative * qualities. The okra fiber absorbs water and ensures bulk in stools. * This helps prevent and improve constipation. Unlike harsh wheat bran, * which can irritate or injure the intestinal tract, okra's mucilage * soothes, and okra facilitates elimination more comfortably by its * slippery characteristic. Okra binds excess cholesterol and toxins (in * bile acids). These, if not evacuated, will cause numerous health * problems. Okra also assures easy passage out of waste from the body. * Okra is completely non-toxic, non-habit forming, has no adverse side * effects, is full of nutrients, and is economically within reach of * most unlike the OTC drugs. * 4. Okra fiber is excellent for feeding the good bacteria (probiotics). * This contributes to the health of the intestinal tract. * 5. Okra is a supreme vegetable for those feeling weak, exhausted, and * suffering from depression. * 6. Okra is used for healing ulcers and to keep joints limber. It helps * to neutralize acids, being very alkaline, and provides a temporary * protective coating for the digestive tract. * 7. Okra treats lung inflammation, sore throat, and irritable bowel. * 8. In India , okra has been used successfully in experimental blood * plasma replacements. * To retain most of okra's nutrients and self-digesting enzymes, it * should be cooked as little as possible, e.g. with low heat or lightly * steamed. Some eat it raw. * Specific Ailments * Acid Reflux and Constipation * A person, suffering from constipation for the past 20 years and * recently from acid reflux, started eating 6 pieces of Okra. Since * then, has not taken any other medication. Now, his blood sugar has * dropped from 135 to 98 and his cholesterol and acid reflux are also * under control. * Asthma * Vitamin C is a powerful antioxidant and anti-inflammatory. This * anti-inflammatory activity may curtail the development of asthma * symptoms. A large preliminary study has shown that young children with * asthma experience significantly less wheezing if they eat a diet high * in fruits rich in vitamin C. 1/2 cup of cooked Okra contains over 13 * mg of vitamin C. * Atherosclerosis * Diets high in insoluble fiber, such as those containing okra, are * associated with protection against heart disease in both men and * women. * Cancer * The insoluble fiber found in Okra helps to keep the intestinal tract * healthy, decreasing the risk of some forms of cancer, especially * colo-rectal cancer. * Capillary fragility * Eating plenty of flavonoid and vitamin C-rich fruits and vegetables * such as okra helps to support the structure of capillaries. * Cataracts * 1/2 cup of cooked okra contains 460 IU of vitamin A. Some studies have * reported that eating more foods rich in beta-carotene or vitamin A was * associated with a lower risk of cataracts. * cholesterol * A study (JAMA July 23, 2003) showed that consuming a "dietary * portfolio" of vegetarian foods lowered cholesterol nearly as well as * the prescription drug lovastatin (Mevacor). The diet was rich in * soluble fiber from oats, barley, psyllium, eggplant and okra. It used * soy substitutes instead of meat and milk and included almonds and * cholesterol-lowering margarine (such as Take Control) every day. * Depression and Lack of Energy * Okra is a supreme vegetable for those feeling weak, exhausted, and * suffering from depression. * High homocysteine * A controlled trial showed that eating a diet high in fruits and * vegetables containing folic acid, beta-carotene, and vitamin C * effectively lowered homocysteine levels. Healthy people were assigned * to either a diet containing a pound of fruits and vegetables per day, * or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables * per day. After four weeks, those eating the higher amount of fruits * and vegetables had an 11 percent lower homocysteine level compared to * those eating the lower amount of fruits and vegetables. Okra is a * storehouse of vitamins and folic acid. * Multiple sclerosis (MS) * In one survey, researchers gathered information from nearly 400 people * (half with MS) over three years. They found that consumption of * vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, * riboflavin, calcium, and potassium correlated with a decreased MS * risk. * With Salaams and Doas If you forward this email, please delete the forward history, including my email address. Remember, erasing the history helps to prevent SPAMMERS from mining addresses and viruses from being propagated. 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