10 Health Benefits of Eating Okra

1. It’s low on calories – bamia pods contain only 30 calories per 100 grams and are often recommended
as a part of a weight-loss program.
2. It contains no saturated fats or cholesterol.
3. It can help stabilize blood sugar levels by slowing its absorption from the intestines – see below for
more details on okra consumption and diabetes. There are other 12 foods that control type 2 diabetes.
4. It contains lots of dietary fiber and acts as a natural laxative which can help you to naturally get rid of
constipation. The pods are rich in mucilage substance, which is a thick, gluey substance that
lubricates the large intestine and helps with elimination. Okra’s fiber also feeds the gut’s beneficial
bacteria (probiotics) and helps maintain the pH balance of your digestive tract.
5. It’s rich in vitamin A and other antioxidants – the green pods contain beta-carotene, lutein and
xanthine, which together with vitamin A help preserve good vision and keep your skin fresh and
healthy. Okra has been connected to cataract prevention and is praised for preventing spots and
pimples.
6. Due to the abundance of antioxidants and fiber, some also connect okra with cancer prevention,
especially the prevention of colorectal cancer. There are other steps that you can take to prevent
colorectal cancer and there are14 foods that can protect against cancer development in addition to
okra.
7. It’s a rich source of vitamin C, which helps with the body’s immunity – okra has been linked to cough
and cold prevention. Since vitamin C also act as an anti-inflammatory, okra might be good for
reducing the symptoms of asthma and can be used in addition to these 10 natural treatments for
asthma.
8. It contains folates – 100 grams of okra provides about 22% of the recommended daily amount.
Folates (folic acid) are particularly important in the pre-conception period and during early gestation
and help prevent birth defects. Foods with folate are can also help to cleanse your lungs.
9. It’s a good source of minerals, including iron, calcium, magnesium (find out if you are magnesium
deficient) and manganese.
10. It contains vitamin K, which is important for bone health and plays a major role in blood clotting.

Research on Okra and Diabetes

Particularly interesting is the research into the potential of okra in the treatment of diabetes. The studies
have only been done on animal models so far and it’s too early to draw any conclusions, but the
preliminary findings are promising.

 In 2011, researchers tested okra on rats with diabetes (published in ISRN Pharmaceutics). The pods
were soaked in water and one group of rats was given the solution, while the control group received a
solution of Na-carboxymethylcellulose (CMC – cellulose gum; a cellulose derivative often used as a
thickener). The results showed that lady’s fingers helped reduce the absorption of glucose and
lowered blood sugar levels in rats.
 Another study on rats was conducted in 2011 and provided similar results (published in the Journal of
Pharmacy and Bioallied Sciencies). This time rats were fed powdered okra seeds and peel extracts for
28 days. A significant reduction in blood sugar levels was observed compared to rats that did not
receive the powder. The seed extract provided higher reduction in blood sugar than the peels, and it
was established that even high doses were safe for rats (a dose of 2,000 milligrams per kilogram was
used). In addition, scientists noted that okra helped reduce elevated lipids (fats) and that the lipid
profile returned to near normal.
Related article: 13 Early Warning Signs of Diabetes You Shouldn’t Ignore