Ushauri

• TUNATOA USHAURI WA -

  1.  KILIMO CHA MIEMBE  NA HATUA ZAKE.

  2.  MATUNDA NA MBOGA KAMA LISHE BORA

  3. MATUNDA NA MBOGA KAMA TIBA KWA MAGONJWA MBALIMBALI

     
     

     
     

     FAIDA ZA BAMIA KWA AFYA NA TIBA

     Health and Nutritional Benefits of Okra:

     Okra contains a unique combination of valuable nutrients. It’s high in vitamin B6, fiber, calcium, and folic acid, which helps prevent neural tube defects in developing fetuses. A serving of okra contains only 25 calories. So if it’s prepared in a low-fat recipe, it’s an incredibly healthy addition to any meal.

     A half-cup cooked okra contains:

     * Calories = 25
     * Dietary Fiber = 2 grams
     * Protein = 1.5 grams
     * Carbohydrates = 5.8 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

     The also other many benefits of this versatile vegetable on our health. 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 binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver.

     3. Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent and improve 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, the incredibly valuable okra not only binds excess cholesterol and toxins (in bile acids) which cause numerous health problems if not evacuated, but also assures easy passage out of the body of same.

     4: Okra is completely non-toxic, non-habit forming (except for the many who greatly enjoy eating it), has no adverse side effects, is full of nutrients, and is economically within reach of most unlike some prescription and over-the-counter drugs for this.

     5: Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes to the health of the intestinal tract.

     6: 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. However, if one is going to fry it only extra virgin olive oil, or unrefined coconut butter is recommended. Organic ghee used by gourmet chefs, has the oil and flavor of butter without the solids, is also excellent for frying okra (does not burn like butter), and may be obtained from the health food store.

     7: Okra is a supreme vegetable for those feeling weak, exhausted, and suffering from depression.

     8: 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.

     9: Okra treats lung inflammation, sore throat, and irritable bowel syndrome.

     10: Okra has been used successfully in experimental blood plasma replacements.

     11: Okra is good for summer heat treatment.

     12: Okra is good for constipation.

     13: Okra is good in normalizing the blood sugar and cholesterol level.

     14: Okra is good for asthma. Okra’s vitamin C is an antioxidant and anti-inflammatory, which curtail the development of asthma symptoms.

     15:Okra is good for atherosclerosis.

     16:Okra is believed to protect some forms of cancer expansion, especially colorectal cancer.

     17: Eating okra helps to support the structure of capillaries.

     18: Some information shows that eating okra lowers the risk of cataracts.

     19:Okra is good for preventing diabetes.

     20: Okra protects you from pimples and maintains smooth and beautiful skin.

     So the next time when you make okra, you very well know its health and nutritional benefits.

     
     

     
     

     efits of Okra, Plus Growing Tips

     Published on February 23, 2013

     
     

     Also referred to as lady’s finger and gumbo, Okra is a nutritional powerhouse used throughout history for both medicinal and culinary purposes. Once loved by the Egyptians and still used in many dishes today (such as the infamous gumbo dish), this pod-producing, tropical vegetable dates back over 3500 years ago. But still today, many are enjoying both okra health benefits and the vegetable’s edible delight.

     Like the kiwi fruit (okra actually shares many kiwi fruit benefits), okra is known for it’s high vitamin C, vitamin K, and folate content,(although not quite as high as kiwi). Further, okra is known for harnessing a superior fiber, which helps with digestion, stabilizes blood sugar, and helps to control the rate at which sugar is absorbed.

     But there is much more to okra.

     Nutritional Content of Okra:

     While the “amount of nutrition” from okra varies based on how it’s consumed (pods, grams, etc), some of the key substances in the vegetable remain the same. Here are some prominent vitamins, minerals, and other nutrients found in okra that deserve some spotlight. Each figure is based on 1 cup (100g) of okra.

     • Fiber – 2.5 grams. 10% of RDA (recommended daily value)

     • Vitamin C – 16.3 milligrams. 27% RDA.

     • Folate – 46 micrograms. 11% RDA.

     • Vitamin A – 283 international units. 6% RDA.

     • Vitamin K – 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided.

     • Niacin (Vitamin B3) – 0.9 mg. 4% RDA.

     • Thiamin (Vitamin B1) – 0.1 mg. 9% RDA.

     • Vitamin B6 – 0.2 mg. 9% RDA.

     • Magnesium – 36 mg. 9% RDA.

     • Manganese -  0.3 mg. 15% RDA.

     • Beta carotene – 225 mcg.

     • Lutein, Zeaxanthin – 516 mcg.

     Check out the USDA Nutrient Database for a full nutritional profile of okra.

     The Known Okra Health Benefits – What Okra Has to Offer

     As mentioned, Okra is rich in numerous vitamins, minerals, and nutrients that are responsible for the health benefits the plant has to offer. Here are some of okra’s health benefits:

     • Okra Promotes a Healthy Pregnancy - An extremely important B vitamin for producing and maintaining new cells, folate is an essential compound for optimal pregnancy. The vitamin helps prevent birth defects like spina bifida and helps the baby to grow sufficiently. Vitamin C is also essential for fetal development. Okra is rich in both folate and vitamin C.

     • Helps Prevent Diabetes – Thanks to fiber and other nutrients, okra proves beneficial in normalizing blood sugar in the body, helping with diabetes.

     • Helps with Kidney Disease – One study published in the October 2005 Jilin Medical Journal found that regular consumption of okra can help prevent kidney disease. In the study, “those who ate okra daily reduced clinical signs of kidney damage more than those that simply ate a diabetic diet.” This also ties in with diabetes, as nearly 50% of kidney disease cases are caused by diabetes.

     • Supports Colon Health – Okra is full of dietary fiber, which is essential for colon health and digestive health as a whole. The fiber Okra provides helps to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Additionally, the vitamin A contributes to healthy mucous membranes, helping the digestive tract to operate appropriately.

     • Could Help with Respiratory Issues like Asthma - Okra contains vitamin C, which has been shown to help with respiratory issues like asthma. One study concluded that “the consumption of fruit rich in vitamin C, even at a low level of intake, may reduce wheezing symptoms in childhood, especially among already susceptible individuals.”

     • Promotes Healthy Skin - Vitamin C helps keep the skin looking young and vibrant. The vitamin aids in the growth and repair of bodily tissues, which affects collagen formation and skin pigmentation, and helps to rejuvenate damaged skin. Okra is full of vitamin C. Topical tip: Boil a handful of okra until soft. After letting it cool, mash it, and apply it to your face. After 5 minutes, your skin should feel smooth and rejuvenated.

     A Health Benefits of Okra Summary – Okra is Great for:

     • Preventing diabetes
     • Promoting colon health and preventing colon cancer
     • Boosting digestive health
     • Weight management
     • Promoting a healthy pregnancy
     • Maintaining healthy skin
     • Protecting against free radical damage
     • Relief from respiratory issues like asthma, cough, or trouble breathing
     • Promoting eye health
     • Boosting mood
     • Constipation

     Growing Okra

     Okra is one of many vegetables which produces edible pods. A member of the mallow family, the plant itself is coarse, tall (3 to 6 feet or more in height), and grows in warm seasons. While it is cultivated in areas such as West Africa and South Asia, it is most present in the southern United States and West Indes, The pods produced by okra are used primarily for soups, stews, and are fried or boiled as a vegetable. canning and stews or as a fried or boiled vegetable.

     If you are interested in feeling okra health benefits and growing okra yourself, don’t hesitate to start right when you can! Okra is simple to grow during warm seasons, or throughout the year in areas that are more topical. The plant can even be stored in a container.

     Here are a few steps to take note of for growing okra yourself:

     • Begin by planting seeds about 3-4 weeks after the last frost of the season. Plant 3-4 seeds together about 0.5-1 inch deep. Be sure to separate each planting by about 6 inches, and separate each row of plants by about 2 feet if you plan on growing a large amount.

     • After planting, water each area gently with water. Don’t water to the point of puddles forming.

     • As the plants break the surface, thin them out and space them about a foot apart as they will widen quite a bit as they mature.

     • Once the seed pods form and grow to 3-4 inches in length, they are safe for picking. Be sure to check back routinely for more picking.

     Okra grows best in well-drained and manure-rich soil, and takes about 45-60 days to get harvestable fruits.

     Cooking and Preparing Okra

     Although mostly known as the main ingredient of Gumbo, a culinary dish, okra can and is used in various recipes. Okra pods can be: eaten raw, steamed, cooked, or fried, or included in stews and soups.

     For soups and stews, okra pods are often used since they turn into a gooey mucilage after being cooked. However, the mucilage can be avoided if the pods are prepared with acidic ingredients like lemon juice or vinegar.

     Here are some preparation and serving tips:

     • Since some hybrid varieties sprayed with pesticides and insecticides, it is important to thoroughly wash and wipe okras before slicing and preparing. If available, buying organic will bypass the pesticide issue.

     • Trim the top stem end (and tip ends if you like) with a paring knife, then cut or slice the pod as you want.

     • Chop or slice pods for stewing or frying under low heat oil to soften mucilaginous content.

     • Pods can be pickled and preserved.

     • Okra leaves may be cooked or eaten raw in salads.

     • You can team or blanch okras for 3-4 minutes, then drain and dry before slicing it. Add the okra to the dish at the end to minimize moisture contact.

     • You can also shallow dry okra, which is a method used for many Indian dishes.

     Don’t wait, experience okra health benefits today.

     Additional Sources:

     NaturalNews

     LiveStrong

     Nutrition-and-You.com