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Okra

Okra

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Description

Okra is a plant of African origin that is high in vitamin C, K, riboflavin, thiamine, and retinol. It tastes similar to eggplant, and you can eat it raw or cooked.

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Possible Benefits

  • May improve the immune system
  • May improve cardiovascular health
  • May strengthen the overall health
  • May improve digestion
  • May improve energy
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Required Equipment

Okra

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How to Do It

You can eat okra in different ways: 

  • Raw:  in salads, and other fresh recipes. Make sure you use a fresh enough plant. Okra tends to dehydrate quickly. 
  • Cooked: accompanied by other vegetables. You can use it to prepare soup, its gelatinous interior will give more thickness to the food.
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Why it works

  • Its high content of vitamin C improves the immune system's response to infection.
  • Vitamin K is essential for blood clotting and keeping bones strong and healthy. It helps keep blood vessels in good condition and prevent heart problems.
  • Riboflavin (vitamin B12) is needed to keep the body's cells functioning optimally. It also has the ability to transform the food we eat into energy for our daily activities.
  • It has a high content of high-quality fiber, which helps improve the digestive process and prevent problems such as constipation.
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Time Commitment

5-10 minutes 

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Suggested Frequency

1-2 times per week 

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Time of Day

Any

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Possible Side Effects

In some cases, an upset stomach may occur. 

Greater caution should be taken when using okra if you are regularly taking anticoagulant medications.

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Tips

  • To keep okra in the refrigerator for up to three days, wrap it in a paper bag. 
  • If you are going to eat okra fresh, it is best to choose the smaller, fresher ones. 
  • A typical Greek dish is okra in tomato sauce - try it!
  • One study [1] found that okra seeds can reduce the levels of blood lactic acid (BLA) and urea nitrogen (BUN) and thus have anti-fatigue effects.
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Supporting Studies and Articles

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  1. Antioxidant and Anti-Fatigue Constituents of Okra. https://pubmed.ncbi.nlm.nih.gov/26516905/
  2. Vitamin C and Immune Function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
  3. Vitamin C and immunity: an assessment of the evidence. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1541262/
  4. The health benefits of vitamin K. https://pubmed.ncbi.nlm.nih.gov/26468402/
  5. Abelmoschus esculentus (L.): Bioactive Components’ Beneficial Properties—Focused on Antidiabetic Role—For Sustainable Health Applications. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337517/
  6. The Effect of Okra (Abelmoschus esculentus (L.) Moench) Seed Extract on Human Cancer Cell Lines Delivered in Its Native Form and Loaded in Polymeric Micelles. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6855069/
  7. Effect of Abelmoschus esculentus (okra) on metabolic syndrome: A review. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6679
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Category

 Health  Digestion  Immunity  Energy
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