Okra is folate rich, a nutrient that enriches red blood vessels, protects the heart, and lowers the risk of birth defects in babies.
Okra, also known as bhindi and Lady’s fingers, is a flowering plant that belongs to the mallow family,It has unique, slightly peppery taste somewhere between an aubergine and asparagus. Its main medicinal value lies in its extra ordinary mix of soluble and insoluble fibre ,which helps lower blood sugar levels ,cleanse the intestines and feed gut bacteria. Though rarely consumed here in Kenya,they are available in high end supermarkets located inside Sarit centre and Garden city mall,Nairobi.
Green okra is high in fibre in the form of mucilaginous gums and pectins.if you find purple okra it will have additional cancer – protective antioxidant anthocyanin.The oil pressed from okra seeds is rich in heart friendly polyunsaturated fats and is often used in African cooking.
Anti-diabetic..Okra is a rich source of many nutrients ,including fibre,vitamin B6 ,and folate .B vitamins slow the process of diabetic neuropathy and reduce levels of homocysteine , a risk factor for this disease. The soluble fibre also helps to stabilize blood sugar levels.
Okra is a brilliant detox.Abundant in both soluble and insoluble fibre. Soluble fibre absorbs water and helps bulk up stools ,and helps lower unhealthy low density cholesterol ( LDL) in the blood. Insoluble fibre keep the intestinal tract healthy ,binding toxins and aiding their removal.This decreases the risk of some form of cancer ,especially colorectal cancer.
Protecting vision; in addition to having good amounts of beta- carotene .it contains zeaxanthin and lutein .These compounds are essential for maintaining good vision.Okra is folate rich ,a nutrient that enriches red blood vessels, protects the heart ,and lowers the risk of birth defects in babies.
How to get the best from okra
Leave it whole,the more you slice okra, the more it exudes a gelatinous substance that may be off- putting.Avoid this by trimming just the ends without puncturing the inner pod,and don’t over cook it.
Cook lightly and quickly by steaming ,grilling, or adding to a stir – fry to preserve its essential nutrients.Add. to salad.try slicing whole grilled okra into salad and drizzle with a chilli and lime dressing.Add to stews ,use in soups and stews and curries as a thickener.
Ouma is Kenya-based food scientist
