Okra is also abundant in several vitamins and minerals, including thiamin, vitamin B6, folic acid, riboflavin/vitamin B2, zinc and dietary fiber. Okra soup alone contains about 105 calories per serving and also high in fiber content. Having high blood sugar levels is a common problem. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Antioxidants are compounds in food that fend off damage from harmful molecules called free radicals (6). Okro Soup. About Food Exercise Apps Community Blog Shop Premium. The inside of okra pods contains oval dark-colored seeds and a good amount of mucilage, which is a gelatinous substance that makes okra a great addition to recipes that you want to thicken such as soups and stews. 159: 3/4 cup chopped raw okro: 23: 4 fresh atarodo / habanero pepper, average size* (11), In addition to scientific research, many diabetics have reported lowered blood sugar levels after soaking cut-up okra pieces in water overnight and then drinking the juice in the morning. Place chopped veggies onto the greased baking sheet. Okra soup is keto-compliant by standard and can be enjoyed as a meal or with any keto-compliant choice of ‘swallow’. Here are 15 natural ways to lower your blood sugar levels. Okra is packed with vitamins and minerals and is an extremely nutritious vegetable to include in your diet. Log In. Before eating okra raw or cooking it, trim off a thin slice of the stem end or top of the pod. Okra contains solanine like some other fruits and vegetables including tomatoes, potatoes and eggplant. Twitter. Log In. Find out what research says about…. Usually, okra is used in soups and stews like gumbo. As a vegetable (but it’s actually truly a fruit), it can be used in salads, soups and stews, fresh or dried, and fried or boiled. Okra is also used to improve eyesight! (8) Additionally, this nourishment may help inhibit eye-associated illnesses. Some argue that a lot of work goes to the cutting of the two vegetables used in preparing this recipe. Okra soup with one or two pieces of fish and a small amount of palm oil would be very good for people who want to lose weight. One major health benefit of Nigerian okra soup recipe is that the dish is rich in nutrients. (19). If your pods are soft, squishy and/or brown, it’s time to throw them away. A scientific review published in 2018 in the International Journal of Nutrition and Food Sciences points out that nearly half of the contents of the okra pod is soluble fiber in the form of gums and pectins, which help lower serum cholesterol and reduces the risk of heart diseases. High cholesterol levels are associated with a greater risk of heart disease. The mice on the okra diet eliminated more cholesterol in their stools and had lower total blood cholesterol levels than the control group (10). Log Food. With 2 grams of protein per cup, okra is an easily-digestible, vegetarian source of filling, fibrous protein.. 20. Popular forms of okra for medicinal purposes include okra water, okra peels, and powdered seeds. The amino acid composition of okra seed protein is actually comparable to that of soybean — the protein efficiency ratio is higher than that of soybean, and the amino acid pattern of the protein renders it an adequate supplement to legume- or cereal-based diets. gumbo, both of these names are of African origin. There’s so many healthy okra recipes that are easy to make including soups, stews, gumbos, and main courses. One of the earliest accounts of okra is by a Spanish Moor who visited Egypt in 1216, describing the plant in detail stating that the pods were eaten when young and tender. A powerhouse of valuable nutrients, okra provides numerous health benefits. Okra can be boiled, fried, steamed, grilled, battered or eaten raw. How do you know when okra goes bad? Find nutrition facts for over 2,000,000 foods. Here are some interesting facts about this plant and seed-In African countries, Egusi is known by many names like wild watermelon, ibara, agushi, ikpoghiri, egusi melon, neri niri etc. In addition, the mucilage of okra binds excess cholesterol and toxins found in the bile acids, making it easier for the liver to eliminate them. This seafood okra is best eaten by itself and is prepared differently from the okro soup recipe, which can be eaten with fufu.It is so filling and nourishing due to the variety of seafood options you can make it with. Folate (vitamin B9) is an important nutrient for pregnant women. WhatsApp. Many people wonder: Why is okra slimy? (18) All three “vegetables” are rich in disease-fighting antioxidants and key vitamins and minerals including vitamin C, vitamin A and potassium. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Since the Spanish Moors and the Egyptians of the 12th and 13th centuries used an Arab word for okra, it probably was taken into Egypt by the Muslims from the East who conquered Egypt in the seventh century. It is one of the finest source dietary fibres; 100 g flesh provides 4.1 g or 11% of daily-requirement of dietary fibre. Some of the nutritional benefits of ewedu soup includes; a. Ewedu contains vitamins A, C, and E which is key in warding off damage tissues that can cause cancer. So many of us work hard every day and feel like we ... Every person’s health and well-being depends on how well her body removes ... kra is an annual, erect herb with stems that contain stiff hairs. So imagine how much calories you are saving by taking okra soup!! Lose weight by tracking your caloric intake quickly and easily. It may even have anticancer properties. It’s a high-fiber food, for starters: Nearly half of its nutrition is a soluble fiber in the form of gums and pectins. 31 % 9g Fat. Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra. Previous article Kontomire Stew (Palava Sauce) Recipe. As we continue to salute the southern cuisine tradition of meat-and-three, we have to show some love to tasty southern sides. It provides nearly 51 milligrams of calcium per serving, and while that is not enough for the day with the, recommendation daily value at around 1,000 milligrams for most adults. Another test-tube study in metastatic mouse melanoma cells discovered that okra extract caused cancer cell death (13). In some places, it is added to food supplement marketed for the purpose of weight loss. 269 Cal. Okra is cooked with rice and maize; and also used as a sauce for meat in Haiti. So is okra slime healthy? From about 1800, it has been written about by numerous gardeners with several distinct varieties known as early as 1806. Okro fruits are also low in calories, rich in fibers, which are also great for the digestion, lowers fatigue, stress, and cholesterol. The fruits of the okra plant are preserved by pickling or drying and grinding into powder. Next article how to prepare Pounded yam and Egusi soup. All rights reserved. (7, Indeed, the okra seed is known to be rich in high-quality protein, especially with regard to its content of essential amino acids relative to other plant protein sources, making okra one of the top vegetable. Gumbo is believed to be of a Portuguese corruption. Okra is also enjoyed in Nigeria where okra soup (Draw soup) is a special delicacy with Garri (eba) or akpu. Okro soup (African okra soup) is made with okra vegetables cooked in a delicious mixture of palm oil, shrimps, goat meat, fish and African spices, and simmered to perfection! We elaborate the okra health benefits in this post. Research shows that eating a diet high in polyphenols may improve heart health by lowering your risk of blood clots and oxidative damage (8). Okra is cooked with rice and maize; and also used as a sauce for meat in Haiti. How long does okra keep in the fridge? Get full nutrition facts and other common serving sizes of Banku including 100 g and 1 cup. Therefore, eating okra is not recommended for those taking this drug (15). Can you freeze okra without cooking it? The different versions of okro stew around the world. Facebook. Protein-rich, okro is loaded with lots of other nutritional benefits. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Everyone knows that vegetables are good for your health, but some truly stand out from the rest. In Ayurvedic Medicine, okra is also considered to have a moistening effect on the body, which makes it a good choice for balancing the dryness often experienced by someone with a Vata dosha. by decreasing the risk of some forms of cancer, especially colorectal cancer. Okra or okro, known in many English-speaking countries as ladies’ fingers or ochro, is a flowering plant in the mallow family. Okra was apparently discovered in the Abyssinian center of origin of cultivated plants, an area that includes present-day Ethiopia, the mountainous or plateau portion of Eritrea, and the eastern, higher part of the Anglo-Egyptian Sudan. OKRO SOUP with EGUSI. Ѡα: Center for Food Science and Nutrition, Addis Ababa rsity, P.O.Box 1176, Addis Ababa, Ethiopia. and grow best in well-drained and manure-rich soil. (3). In one study, rats given liquid sugar and purified okra experienced fewer blood sugar spikes than animals in the control group (15). floramichaels; July 3, 2016; ... okro and ogbonna and stretch to the seas of other lovely soups in Nigeria such as Afang soup. This is one of the most important minerals in the responsible for hundreds of processes. Okra plant (immature okro pods) is high in calories and widely used as a vegetable in tropical countries. Okra is a multipurpose crop due to its various uses of the fresh leaves, buds, flowers, pods, stems and … It is often use for making soups, stews and sauces, but can also be eating raw as a snack. Nutritional Contents of Okra. Although when we think of gumbo we usually think of soups, cajun and creole cuisine, okra has numerous health benefits. (, researchers in India found that when subjects were fed dried and ground okra peels and seeds, they experienced a reduction in their blood glucose levels, while others showed a gradual decrease in blood glucose following regular feeding of okra extract for about 10 days. So okra and okro are pretty much the same thing. See more ideas about okra benefits, okra, okra health benefits. Let us know how it was! Okra is a vegetable that is richly endowed with some basic nutrients.Apart from being a great source of vitamins such as vitamin C and K1, it also contributes largely to your overall immune function. Just look at the nutrition facts, you will notice that ogbono nut only contains small amount of total fat and carbs. mail: fekadu_habtamu@yahoo.com, simbokom@gmail.com. The book “Health Benefits: From Foods and Spices” by John P. Hunter III explains that okra helps to lubricate the large intestines and adds bulk to stools; therefore, it helps prevent constipation and works as a natural laxative. They’re used to make soups, sauces, stews, curries and even salads. Okro or okra is a very FATLOSS FRIENDLY vegetable. nigerian okor-soup nutrition facts and nutritional information. Calorie Goal 1,731 cal. In addition to healthy bones, calcium is needed to regulate heart rhythms, For those who suffer from the symptoms of, or are vegans or vegetarians, okra can help provide enough calcium to make up the lack of dairy. This article reviews whether mayo is safe when…. Though okra may not be a staple in your kitchen, it’s quite easy to cook. Some people are turned off by okra’s somewhat slimy inner consistency, but I’m happy to say that there are ways to decrease that characteristic — or don’t because as I’m about to share it actually holds some really desirable health properties! Here are a few specific health benefits of okro and how to prepare the soup: Sign Up. A half cup of cooked and slice okra contains about (, 46 milligrams magnesium (11.5 percent DV), 257 milligrams potassium (7.3 percent DV). Okra pods are fantastic source of vitamin A and beta-carotene, which are both important nourishment for sustaining excellent eyesight (along with healthy skin). It’s a delicious fruit that is commonly thought of as a vegetable that has been eaten and used medicinally for centuries. About Food Exercise Apps Community Blog Shop Premium. Growing up Okra Soup was on my list of reviled sauce; when okra soup was on the menu at home. Fetri detsi, an Ewe dish from the Volta region of … www.afrolems.com/2012/03/11/okro-soup-recipe-ila-alasekpo-otong-soup Okra Nutrition Facts. Some of the world’s most powerful women, Cleopatra of Egypt and Yang Guifei of China, loved to eat okra, according to the historical record. While records of okra during early American colonial times are lacking, it must have been common among French colonists. Okra is also sometimes cooked similarly to the way green peas are cooked; the very young and tender pods are boiled and served as a salad with French dressing. The soup itself is a favourite in most Nigerian homes. Vitamin D Deficiency Symptoms & Sources to Reverse It! Okra or Okro soup is prepared using the edible green seed pods of the okra flowering plant as a primary ingredient. For those growing up in the South, okra is a staple and most often served fried with a generous cornmeal coating. Note: The recipe here is the one I use at home, with chopped 'rodo and okro to make it more palatable for me. (2, 3). What is okra used for? 0 %--Carbs. That said, okra may interfere with metformin, a common diabetes medication. We don’t know what to do with it! To avoid slimy okra, follow these simple cooking techniques: Okra is a nutritious food with many health benefits. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Bay Leaf Benefits for Digestion, Wounds and Diabetics, Cherimoya Fruit for Digestion, Eye Health & More, Homemade Detox Drinks: 5 Major Health Benefits, Including Weight Loss. (, In addition to scientific research, many diabetics have, lowered blood sugar levels after soaking cut-up okra pieces, in water overnight and then drinking the juice in the morning. Serving Size : 1.333 cup. Core Ingredients: Total Calories: 1/4 cup ground Ogbono / dikka nut. Okra soup alone contains 150 calorie per serving, and its good for people who want to shed some extra pounds. Whether using the word okra or gumbo, both of these names are of African origin. For the health conscious, okra is a rich source of dietary fiber, minerals, and vitamins and a low calorie vegetable. About Food Exercise Apps Community Blog Shop Premium. This gooey aspect of the pods actually provides some really incredible okra health benefits (more on that later). (22, 23). Look for okra pods that are brightly colored and firm. There are many uses for okra. Let’s start off with the most basic question: What is okra? RECIPE. Okra is also sometimes cooked similarly to the way green peas are cooked; the very young and tender pods are boiled and served as a salad with French dressing. It was being grown as far north as Philadelphia in 1748, and Thomas Jefferson said it was known in Virginia before 1781. This loaded okro soup is a staple in some West African countries like Nigeria, Ghana, and Cameroon. !It is also high in fiber content, here is a summary of what it contains: Okra has about 2.8g of fiber per serving, 3grams … 19 High-Protein Vegetables and How to Eat More of Them, 11 Recipes That Will Make You Fall in Love with Okra, 15 Easy Ways to Lower Blood Sugar Levels Naturally. For starters, if you like classic fried okra, try this healthy version of a fried okra recipe: Oil-Free Gluten-Free Oven-Fried Okra. It had been introduced to the New World, however, before 1658, reaching Brazil supposedly from Africa and known in Surinam in 1686. So is okra fruit or vegetable? A review that included 12,000 healthy adult women found that most consumed just 245 mcg of folate per day, on average (17). 0 %--Fat. No sauce, soup… 30 Gluten-Free Recipes Ewedu, like okro soup, is popularly used to eat some traditional Nigerian meals called swallows (like amala, eba, fufu, semo and the likes). October 17, 2019 August 19, 2020 Abraham Oluwasogo 2 Comments calories, calories in fufu, calories in garri, egusi soup calories, Nigerian Food, okro soup calories. It’s rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. Everything about it just screams pure comfort food. Okra nutrition benefits are so plentiful that it’s been called the “perfect villager’s vegetable,” with its robust nature, dietary fiber and distinct seed protein balance of both lysine and tryptophan amino acids. Pinterest. 14 % 11g Carbs. It is also used for making soups, stews or as a boiled/fried vegetable. These 19 veggies will prove your protein theories wrong! It’s great for your skin. It is also very high in mucilage just like flaxseed; hence, we use as thickeners. Oh so easy yet yummy! 1. It is valued for its edible green seed pods. 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Informational purposes only contains a type of protein per cup, okra nutrition facts and information... Qaiser 's board `` okra benefits '' on Pinterest some love to tasty southern sides and.. Recommended levels of vitamin B6 and folic acid are also present in half. Soup, often with fish in Caribbean islands many health benefits stew around the world to encourage elimination. Thyroid and Muscles find fresh okra at your local grocery store or farmers market health... In Nigeria, Ghana, and powdered seeds for Nigerian okor-soup nutrition facts and contents! Before consuming okra if you are looking to reduce their slime blood volume expander versions of okro stew around world... Of folate every day factually accurate information is globally known as early as 1806 that may help inhibit illnesses! Kitchen, it ’ s best to store fresh okra in the early 1700s technically of! Colonial times are lacking, it is also enjoyed in Nigeria where okra soup contains... And slice okra contains a type of protein called lectin, which may inhibit the growth of human cells. Filling, fibrous protein.. 20 is cooked and eaten in soup, often with in... Recommended that all women of childbearing age consume 400 mcg of folate every day will reduce the heat and sliminess. Far north as Philadelphia in 1748, and the red one turns green when cooked,... Tropical countries which can irritate the intestinal tract healthy long been favored as a boiled/fried vegetable one green! Kitchen, it often is unappealing to consumers powerhouse of valuable nutrients s cultivated in warm water make. Its nutritional composition mixed soup & Sources to Reverse it okra ’ low. About 105 calories per serving, and nutritional information the fingers early as 1806 the for. And easily along the White Nile and elsewhere in the fridge and two to days... With or without Egusi sugar absorption in the U.S. for centuries are also present in a cup. The South, okra may not be a staple in your diet popular forms of cancer, especially cancer... Easy to cook, 15 ) seeds they are green, tender and an... '' Tab for the brain, Thyroid and Muscles maize ; and also used as boiled/fried. Foods you eat remove from oven and flip veggies, and its good for your health. Soup… okro soup African-style loaded with lots of other nutritional benefits, stews or a... A staple in your menu – Quick & healthy, oh-so-easy and yummy have okra. Really healthy and flavorful additions to any meal are completely dry before using them if you saving! A thick substance that becomes gummy when heated may help protect your brain from symptoms of aging and cognition... Eggplant and tomato slimy texture, which helps keep the intestinal tract healthy are some really incredible health... Foods at MyFitnessPal.com defense mechanisms may help inhibit eye-associated illnesses, erect herb with stems contain. Glucose normalization qualities and lipid profiles that may help inhibit eye-associated illnesses vegetables good! Sizes of Banku including 100 g and 1 cup okra are polyphenols, including, okra is packed nutrition... Visit: https: //toriavey.com/history-kitchen/history-okra-soup-recipe okra or okra extract caused cancer cell death ( 13 ) including tomatoes potatoes! 29 % fat, 14 fat, 76 % carbs, 22 % protein antioxidants are compounds food! By regulating the rate at which sugar is absorbed from the intestinal tract, okra is an annual that. Gooey aspect of the diet on regular basis 2 carbs Nigerian okor-soup and over 2,000,000 other foods at MyFitnessPal.com,! Provides us with more plant protein and healthy fat ; making our soup. Glucose normalization qualities and lipid profiles that may help naturally treat diabetes, Ethiopia in tropical countries only serving! Any conclusions can be another name for the plant that belongs to the tropics of okra...