Okra is crisp and juicy, smooth and non-greasy, and has become one of the must-eat vegetables in recent years. Okra contains many nutrients that not only help digestion but also help control blood sugar. What nutrients does okra contain? What effects can it have on the human body? Let "Hello Doctor" bring you together to understand the big and small things about okra!
How much do you know about the nutritional composition of okra?
According to the Food and Drug Administration's Food and Nutrition Database, the calorie content of each 100 grams of okra (about 8 to 9 sticks) is 36 calories, which is rich in a variety of nutrients, including 2.1 grams of protein, 7.5 grams of carbohydrates, 3.7 grams of dietary fiber, 9 mg of sodium, 203 mg of potassium, 94 mg of calcium, 50 mg of magnesium, and 94 mg of phosphorus. 94 mg, magnesium 50 mg, phosphorus 53 mg, vitamin A 2258 I.U., beta-carotene 1355 mcg, vitamin C 11.3 mg, etc.
Okra's 4 major effects and benefits
Okra is rich in nutrients and can bring many benefits to the human body.
1. High calcium content can prevent osteoporosis
The calcium content of okra is 94 milligrams per 100 grams, which is comparable to that of milk and can effectively prevent osteoporosis. However, the oxalic acid content of okra is low, and the calcium absorption and utilization rate can reach 5~6 percent, even better than milk. For vegetarians, developing children, or people suffering from lactose intolerance, it is a very good source of calcium. (Read more: How to supplement calcium by eating vegetarian and not drinking milk, 6 kinds of vegetarian high calcium food quick notes)
In addition, for women entering menopause, the rate of calcium loss in the body will accelerate with age, so to slow down the rate of bone loss, you can take an appropriate amount of okra to make up for the body's calcium needs. 2.
2. Vitamin A helps protect the eyes
Okra is rich in vitamin A and beta-carotene, which can improve eyesight and help to produce retinas, prevent night blindness and macular degeneration, and other eye diseases, and further achieve the effect of eye protection.
Okra Nutrition
3. High dietary fiber to control blood sugar and blood lipids
Okra contains water-soluble dietary fiber, most of which can be decomposed by intestinal bacteria and combined with water to form a sticky watery layer to delay gastric emptying and reduce the absorption of nutrients such as carbohydrates and fats, while increasing the water content of stool, which reduces caloric intake and delays the rise of blood sugar, helping to control blood sugar and blood lipids. (Recommended reading: Beautiful ruby: Luo Shen Hua! Lowering blood lipids and cancer prevention, you must know the 4 major Luo Shen flower effects)
4. help digestion
Okra contains a large amount of soluble dietary fiber, as well as it's signature viscous juice with water-soluble fiber pectin, Galatians, and gum Arabic, which can help the gastrointestinal tract digestion, and after intake of the body is easy to have a sense of satiety, can limit calorie intake to achieve weight loss effect.
Tips for selecting and preserving okra
When selecting okra, it is best to choose one that is short in length, about 5~10 cm (about the length of your thumb), and you can also gently squeeze it to test its hardness and softness.
In addition, because okra is easily bruised, it will turn black soon after bruising. Therefore, when selecting or storing okra, try to lay it flat and not squeeze it, and avoid using copper or iron utensils for cooking or serving, otherwise, it will easily change color.
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