Sunday, December 2, 2012

Okra nutrition facts and health benefits


  • The pods are among the very low calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
  • The rich fiber and mucilaginous content in okra pods help in smooth peristalsis of digested food particles and relieve constipation condition.
  • The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
  • Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.
  • The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protect the body from harmful free radicals.
  • The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
  • The pods are an also good source of many important minerals such as iron, calcium, manganese and magnesium.
    See the table below for in depth analysis of nutrients: Okra (Abelmoschus esculentus), Fresh, raw pods, Nutrition value per 100 g. (Source: USDA National Nutrient data base)
    PrincipleNutrient ValuePercentage of RDA
    Energy1.5%31 Kcal
    Carbohydrates7.03 g5.4%
    Protein2.0 g4%
    Total Fat0.1 g0.5%
    Cholesterol0 mg0%
    Dietary Fiber9%3.2 g
    Vitamins
    Folates88 mcg22%
    Niacin1.000 mg6%
    Pantothenic acid0.245 mg5%
    Pyridoxine0.215 mg16.5%
    Riboflavin0.060 mg4.5%
    Thiamin0.200 mg17%
    Vitamin C21.1 mg36%
    Vitamin A375 IU12.5%
    Vitamin E0.36 mg2.5%
    Vitamin K53 mcg44%
    Electrolytes
    Sodium8 mg0.5%
    Potassium303 mg6%
    Minerals
    Calcium81 mg8%
    Copper0.094 mg10%
    Iron0.80 mg10%
    Magnesium57 mg14%
    Manganese0.990 mg43%
    Phosphorus63 mg9%
    Selenium0.7 mcg1%
    Zinc0.60 mg5.5%
    Phyto-nutrients
    Carotene-ß225 mcg--
    Crypto-xanthin-ß0 mcg--
    Lutein-zeaxanthin516 mcg--


    Source:http://www.nutrition-and-you.com/okra.html

Okra nutrition facts and health benefits

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