Okra or commonly called the finger of women or bamia is one type of perennial flowering plants that include plants of the genus hibiscus from the family Malvaceae (cotton-kapasan). This fiber-producing plant is widely cultivated in areas that have a warm tropical climate.
Okra benefitsThis plant comes from the African continent. Currently, okra has been widely known in many countries such as Japan, Sri Lanka, Philiphina, Saudi Arabia, even to countries in America and Europe. However, in Indonesia, this plant is less well known by the people.
Nutrition Content in okra
Okra is a type of vegetable plant that contains lots of fiber and glutathione. In addition, in this plant seeds also contain up to 40% oil. Where in the oil is very rich in unsaturated fatty acids such as oleic acid and linoleic acid.
The following table of nutritional content contained in okra
Nutrition% RDA items
Energy 1.5% 31 kcal
Carbohydrate 7.03 g 5.4%
Protein 2.0 g 4%
Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Fibers 3.2 g 9%
Folate 88 μg 22%
Niacin 1,000 mg 6%
Pantothenic acid 0.245 mg 5%
Pyridoxin 0.215 mg 16.4%
Riboflavin 0.060 mg 4.5%
Thiamin 0.200 mg 17%
Vitamin A 375 IU 12.5%
Vitamin C 21.1 mg 36%
Vitamin E 0.35 mg 2.5%
Vitamin K 53 μg 44%
Sodium 8 mg 0.5%
Potassium 303 mg 6%
Calcium 81 mg 8%
Copper 0.094 mg 10%
Iron 0.80 mg 10%
Magnesium 57 mg 14%
Mangaan 0.990 mg 43%
Phosphorus 63 mg 9%
Selenium 0.7 μg 1%
Zinc 0.60 mg 5.5%
Carotene-β 225 μg –
Crypto-xanthinn-β 0 μg –
Lutein zeaxanthin 516 μ –
1. Helps to lose weight
Okra (bamia) is one type of vegetables that is very low in calories. In every 100 grams of okra contains only 30 calories. In addition, this plant also does not contain saturated fat or cholesterol. Nonetheless, okra is a rich source of dietary fiber, minerals, and vitamins. Okra is often recommended by nutritionists as a food source to help control cholesterol and weight loss programs.
2. Can help prevent constipation
Okra is a type of pod that is rich in mucus substances. It is useful to assist in peristaltic smooth food digested through the intestine so as to help relieve or prevent the condition of constipation.
3. Help protect the lungs
Okra is a vegetable plant that contains many nutrients that are needed by the body. One is the benefits of flavonoid compounds that act as antioxidants such as beta-carotene, xanthin and lutein that can help protect the lungs.
4. Maintain eye and skin health
Okra plants are believed to have many benefits of vitamin A is very good to help maintain eye health. In addition, vitamin A is also very necessary to maintain the mucous membranes that contribute in keeping skin healthy.
5. Prevent oral cancer cavity
Antioxidants contained in okra or bamia is one of the compounds that can help prevent oral cancer.
6. Risk of note on the fetus
Fresh okra plants are good sources of folate. Of the 100 grams of fresh okra contain approximately 22% RDA. Eating foods rich in folate, especially for pregnant women, can help reduce the risk of defects in the fetal nerve tube in the womb.
7. Helps maintain the immune system
Consuming okra can help the body to develop the immune system against infection, reduce cough and protect the body from harmful harmful free radicals. This is because in an okra there are 36% vitamin C benefits from daily recommendations for the body.
In addition, the benefits of iron in okra can also help regulate the hemoglobin molecule. The red blood cells are responsible for the distribution of oxygen from the lungs to the entire body. Iron also plays a role in the process of energy metabolism, including DNA synthesis by several enzymes, as well as in the immune system.
8. Strengthening bones and teeth
In addition to several types of nutrients above, in fresh okra also contains vitamin K which is a co-factor for blood clotting enzymes and is needed to strengthen bones. In addition, okra also as a producer of calcium benefits are good for bone and teeth health.
9. Maintain body balance
Okra is also rich in the benefits of vitamin B complex such as niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. As we know that vitamin B complex is necessary in almost all functions of the human body.
The performance of complex B vitamins are closely related to each other. Deficiency of one of the B vitamin complex can lead to imbalances in the body such as lack of energy, a less healthy nervous system, poor digestion, and unhealthy cholesterol levels.