Okra Extract. Nutrition-rich. Improve Eye, Skin, Kidney & Cardiac Health

Updated: 10/30/23

Are you looking to up your nutrition game? Okra extract has come into the spotlight for all its numerous health benefits. Rich in vitamins, antioxidants, and minerals – okra is believed to be a powerhouse of nutritional value. Not only can okra help improve eye health, but its also known to reduce the risk of cardiovascular disease and even work as a natural remedy for skin conditions like acne and eczema. Furthermore, through its anti-inflammatory properties it may offer kidney protection from damage due to toxins or infection and provide relief from joint pain. Read on to learn more about the many ways that adding okra extract into your daily routine can lead to improved overall health.

What is Okra Extract?

If you’re not familiar with okra, it’s a green pod vegetable that’s a member of the mallow family. It’s a popular ingredient in dishes like gumbo, but you can also eat it roasted, stewed, or pickled. Okra is rich in vitamins and minerals, including vitamin C, vitamin K, folate, and magnesium. It’s also a good source of dietary fiber.

Okra extract is taken from the seeds of the plant and is usually available in supplement form. It’s known for its antioxidant and anti-inflammatory properties, as well as its ability to help regulate blood sugar levels. This extract has also been shown to have potential as a natural treatment for digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

It is a popular vegetable in the United States, Caribbean, South America, Middle East and Africa. It is quite valuable due to its high nutritional value. In addition, most of the plant, including fresh leaves, flowers, stems, seeds and buds, can be eaten. The vegetable has a mild taste and unique texture with edible seeds inside the pod.

The name ladies’ fingers stem from the vegetables’ characteristic finger shape. It promotes heart and bone health and is believed to minimize the risk of cancer.

How Okra Extract Works

Okra extract works in different ways to promote optimal health. Firstly, the antioxidants in okra extract help to reduce the effects of free radicals in the body. Free radicals are unstable molecules that damage cells, leading to oxidation and inflammation, which can cause chronic diseases like cancer, heart disease, and diabetes.

Secondly, it contains soluble fiber, which helps to regulate blood sugar levels, prevent constipation, and promote satiety. The extract also has anti-inflammatory properties that reduce inflammation in the body, thereby reducing the risk of chronic diseases. Studies indicate okra can block infectious pathogens like H. Pylori from sticking to stomach cells. In addition, the vegetable promotes skin health, which helps to minimize sun damage. It may eliminate the presence of harmful substances in nerves, including reactive oxygen and hydrogen peroxide.

Thirdly, research has shown that it can help to lower cholesterol levels. High cholesterol levels increase the risk of heart disease, and taking okra extract can help to reduce this risk.

Okra achieves its health benefits by supporting multiple biological mechanisms, including the breakdown of glucose and fat. It also facilitates the absorption of glucose into muscle tissues. In addition, the vegetable helps to reduce inflammatory signals that promote the growth of cancer cells.

Okra promotes liver health by increasing levels of glutathione, catalase and dismutase in the body. It also minimizes the action of enzymes such as SGPT and bilirubin, which prevents liver damage. This vegetable even reduces the absorption of cholesterol in the gastrointestinal system.

Nutrient Content

Okra contains a whole host of nutrients including:

The individual need for these nutrients varies depending on age, sex and activity level.

How Okra Grows

Choose the Right Variety

Okra comes in different varieties, and some are better suited for certain climates and soil types than others. When selecting the type of okra you want to grow, consider factors such as your location, weather pattern, and available space. If you’re planting in a small garden, dwarf varieties such as Clemson Spineless or Burgundy may be suitable. If you live in a hotter climate, you may want to choose a heat-tolerant cultivar like Jambalaya or Emerald.

Prepare the Soil

Once you have chosen your preferred variety, it’s time to prepare the soil. It prefers sandy loam soil that is well-drained and rich in nutrients such as compost, manure, or peat moss. Before planting, loosen the soil to a depth of 6-8 inches and remove any weeds or rocks that may interfere with the growth of the seedlings.

Plant the Seedlings

It is typically grown from seedlings rather than seeds. You can either buy ready-made seedlings from a nursery or start your own indoors six to eight weeks before transplanting. To plant the seedlings, dig a small hole in the soil and place the seedlings into the hole, making sure to keep the crown (the top of the root ball) level with the soil surface. Space the seedlings about 12-18 inches apart and water them thoroughly after planting.

Water and Fertilize

It requires regular watering and fertilization to thrive. Water the seedlings consistently, ideally every other day, making sure the soil stays moist but not saturated. Once the plants start to flower, you can switch to a deeper watering schedule, watering every 4-5 days. Fertilize the plants with a balanced fertilizer every two weeks during the growing season to supply them with essential nutrients.

Harvest the Crop

It is ready for harvesting about 55-60 days after planting. You can tell that the pods are ready by their size and texture; okra pods should be about 3-4 inches long and firm to the touch. Use a sharp knife or shears to cut the pods off the stem, being careful not to damage the plant. Harvest the pods regularly to encourage more growth and prevent them from becoming tough and woody.

Benefits of Okra

Rich in Fiber

If you’re looking to increase fiber intake in your diet, okra is the way to go. One cooked cup contains about 3.2 grams of fiber. Fiber promotes healthy digestion, lowers cholesterol, and controls blood sugar. It also keeps you fuller for longer, reducing the temptation to overeat.

Rich in Vitamins and Minerals

One serving provides an ample amount of vitamins and minerals, including vitamin C, vitamin K, vitamin A, folate, and potassium. These vitamins and minerals are essential for maintaining good health. For instance, vitamin A is essential for vision, while potassium is necessary for maintaining a healthy blood pressure.

Regulates Blood Sugar

Okra contains myricetin and quercetin, potent flavonoids that regulate insulin levels in the body. This means that it can be useful in managing blood sugar levels and potentially improving insulin sensitivity.

Okra facilitates the use of sugar by the muscles, which increases muscle glycogen. The extract may help lower the amount of sugar absorbed in the gastrointestinal tract.

Regulates Cholesterol Levels

It minimizes the absorption of cholesterol in the GI tract, which helps to regulate cholesterol levels in the body. It reduces the levels of harmful cholesterol in the body and increases levels of good cholesterol. Okra extract may also reduce levels of total blood fat, which promotes cardiovascular health.

Promotes Proper Digestion

It is known for its ability to support healthy digestion. Its high fiber content can prevent constipation by promoting bowel movements, reducing the risk of colon cancer, and other digestive disorders. This vegetable is also rich in mucilage, a thick, sticky substance that helps to bind waste together, facilitating its elimination from the body.

Boosts the Immune System

Okra is rich in fiber that increases the levels of good bacteria in the GI tract. Good bacteria in the intestines and stomach builds immunity because the bacteria protect the body from infections. It is loaded with vitamin C and antioxidants that protect the body from harmful free radicals. In addition, vitamin C plays a vital role in the production of white blood cells that form the primary defense system of the body.

Minimizes the Risk of Kidney Diseases

Studies indicate okra can reduce high protein levels in urine, which is a reliable indicator of kidney disease. Extracts are rich in antioxidants that help to stimulate kidney function.

Combats Cancer

Okra may reduce the growth and number of cancer cells in the body. The vegetable extract is more effective in reducing liver tumor growth by facilitating the destruction of tumor cells.

Supports Ulcer Healing

It is rich in fibers that coat the GI tract and facilitate the healing of peptic ulcers. Adding it to your diet is an excellent way to lose weight and prevent future health problems.

Supports Liver Health

This extract helps to improve liver health, activity and appearance. In addition, the vegetable extract helps to normalize the levels of liver enzymes. It also helps to increase the levels of albumin, a blood protein, in the liver.

Good for Heart Health

It is packed with essential nutrients such as folate, potassium, and fiber that promote optimal heart health. The high fiber content in okra helps to flush out excess cholesterol, reducing your risk of developing heart diseases such as stroke and heart attacks. Furthermore, okra is an excellent source of antioxidants that can help prevent the formation of bad cholesterol in the blood vessels.

Great for Weight Loss

Okra is low in calories and high in fiber, making it an excellent food for anyone trying to lose weight. It provides a feeling of fullness, reducing overeating and snacking, which contribute to weight gain. Additionally, okra can increase the metabolism rate, burning calories faster and supporting an active and healthy lifestyle overall.

Promotes Healthy Skin and Hair

It contains essential vitamins and minerals that are essential for maintaining healthy skin and hair. Its high content of antioxidants, vitamin C, and vitamin E, promote collagen production and protect the skin from oxidative stress. These nutrients also strengthen hair follicles, preventing hair fall, and promoting growth.

Reduces Fatigue

This extract helps to promote endurance and athletic performance. It reduces the levels of chemical compounds, including lactic acid and urea nitrogen that may lower energy production and performance. The extract also protects liver cells and supports the storage of energy by body cells.

Improves Memory

Research indicates there could be a link between genetics and Alzheimer’s disease. Okra may increase the number of antioxidants in gene cells that are prone to Alzheimer’s disease. This suggests that the extract plays a significant role in improving memory.

Can Okra Lower Blood Sugar?

Okra is a low-calorie vegetable that is abundant in nutrients such as fiber, vitamins C and K, folate, and potassium. These vitamins and minerals are not only essential to overall health, but they may also play a crucial role in regulating blood sugar levels. One of the most noteworthy nutrients of okra is its high fiber content, with one cup of cooked okra providing roughly 3 grams of fiber. Fiber is known to help slow down the digestion of carbohydrates, which can help to avoid sudden spikes in blood sugar.

In addition to its fiber content, okra contains special compounds called polyphenols, which are known for their antioxidant properties. These compounds may also help to prevent the damage of cells that can occur when blood sugar levels remain elevated for an extended period of time. Furthermore, a study published in the Journal of Pharmacy and BioAllied Sciences found that the consumption of okra by diabetic mice was able to reduce their blood sugar levels and improve their insulin sensitivity.

However, it is important to note that while okra may be beneficial for blood sugar management, it should not be considered as a substitute for diabetes medication. It can be used to complement a balanced and healthy eating plan, including lean proteins, healthy fats, and whole grains. It can be roasted, grilled, or used in stews, soups, and curries. It’s also a good idea to avoid deep-frying okra, which can diminish its nutritional value and increase the calorie count.

Okra and Pregnancy

One of the critical nutrients that are necessary during pregnancy for the healthy development of the baby’s brain and spinal cord is folate. It is an excellent source of folate, with a single cup containing around 37 mcg. Adding it to your diet can help prevent birth defects like spina bifida in your little one.

Okra is truly a pregnancy powerhouse, and incorporating it into your diet can help support a healthy and happy pregnancy. Its abundant nutrients and vitamins, low calorie content, and anti-inflammatory properties make it an excellent addition to any pregnancy meal plan. Whether you’re looking for ways to prevent birth defects, combat inflammation, or get your daily dose of folate and iron, okra has got you covered.

Forms of Okra

Okra Water

Drinking okra water is a suitable way of getting the nutrients in okra without having to eat the vegetables. However, it is essential to know that the water tastes slightly bitter. It may not sound like the most appetizing of drinks, but it can provide various health benefits. Okra is an excellent source of vitamins A and C, potassium, and calcium, all of which are vital for maintaining good health. This water is made by soaking sliced okra in water for several hours, then drinking the infused water. It can help improve digestion, reduce inflammation, and boost your immune system.

Fresh Okra

Fresh okra is green, oblong-shaped with a pointed tip, and has a slightly fuzzy texture. You can add fresh okra to curries, stews, and soups. It’s also an excellent vegetable for grilling or roasting. It is a rich source of vitamin C, potassium, and magnesium, which are essential for a healthy heart and immune system.

Pickled Okra

If you love pickled vegetables, you must try pickled okra! Pickled okra is made by fermenting fresh okra in a mixture of vinegar, water, and spices. It has a tangy and savory flavor that pairs well with sandwiches and salads. Pickled is also an excellent food source of probiotics that can boost your gut health.

Okra Chips

Okra chips are thin slices of okra that are dehydrated and seasoned with various spices like chili powder, garlic powder, and cumin. They are a healthier alternative to potato chips and a great way to get your daily dose of fiber. They’re also gluten-free, vegan-friendly, and can be a tasty snack for people with celiac disease or gluten intolerance.

Okra Extract Powder

Okra extract powder is a concentrated form of the vegetable that’s made by drying and grinding fresh okra. It’s rich in antioxidants, vitamins, and minerals that can provide numerous health benefits. You can add this powder to smoothies, juices, soups, and sauces for a delicious and nutritious burst of flavor.

Frozen Okra

Frozen okra is a convenient addition to any kitchen. It’s easy to store, quick to cook, and can be used in a variety of recipes. Frozen okra is also a great source of protein, fiber, and essential vitamins. You can add frozen okra to your favorite stir-fries or use it as a thickening agent in sauces and gravies.

Okra with Tomatoes

The combination of okra and tomatoes can have numerous health benefits. Okra is famous for its blood sugar-lowering effect due to its high fiber content, which slows down the absorption of glucose. Meanwhile, tomatoes are rich in lycopene, which has shown to reduce the risk of prostate cancer. Moreover, both okra and tomatoes are low in calories and high in fiber, making them ideal for weight management and digestive health.

Okra Side Effects

Stomach Cramps

One of the prominent side effects of consuming too much okra is stomach discomfort and cramps. This occurrence can happen due to the seed pods present in the vegetable, which can cause digestive issues when consumed in large amounts. It’s advisable to avoid eating raw okra, limit consumption, or consult with a healthcare professional to establish a suitable diet without triggering such side effects.

Oxalate Content

It contains a high level of oxalate, which may lead to the formation of kidney stones in the long run. People suffering from kidney issues or those who have had a history of kidney stones must avoid consuming okra or limit it to the bare minimum. Especially if you have a history of kidney stones, it’s best to consume okra in moderation to avoid any flare-ups.

Allergic Reactions

Consuming okra can trigger allergic reactions in people who are sensitive to latex. Latex is a natural ingredient that is present in it. Thus, if you notice any skin rashes, itching, or other allergic reactions after consuming okra, it may be due to a latex sensitivity issue.

Hypoglycemia

It is famous for its control of blood sugar levels, making it a popular choice for diabetic patients. However, consuming too much okra can cause hypoglycemia, where the blood sugar level drops drastically, leading to fainting or even unconsciousness. It’s advisable to consult a healthcare professional and be mindful of how much okra you consume, especially if you have diabetes.

Vitamin K Overload

It is abundant in vitamin K, which is known for its blood-thinning properties. While this may be beneficial for some people, it can have the opposite impact on individuals who are on blood-thinning medication. Consuming an excess of vitamin K can cause an overdose, leading to severe health issues. It’s advisable to consult a healthcare professional when including okra in your diet while on medication.

Interference with Medications

Okra can interfere with certain medications, including blood thinners. The high vitamin K content in okra can affect the efficacy of blood-thinning medications, leading to serious health problems. It may interfere with metformin. Therefore, consult your physician if you are on metformin medication before supplementing with this extract. If you’re taking any medication, it’s always a recommendation to consult your doctor before consuming okra.

Insecticide Residue

Finally, it’s worth mentioning that this extract, like many other vegetables, can contain residues of insecticides. This is a serious concern, as insecticides can be harmful to human health. To avoid ingesting harmful chemicals, always buy organic okra or make sure to wash it thoroughly before cooking.

Dosage

Okra extract is available in various forms, including capsules, powders, and liquids. The recommended dosage will vary depending on the form of the extract and the specific health needs of the individual. A general guideline is to take 500mg to 1000mg of okra extract twice a day.

Where to Buy Okra Extract

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The Bottom Line

Okra is a nutritious vegetable that has been around for centuries. It is packed with nutrients, including vitamins A, C, and K, as well as potassium and fiber. There are many benefits of this extract, from reducing inflammation to supporting a healthy immune system. Whether you are looking to promote overall wellness or target specific health concerns, adding this extract to your diet may be a great option. Consider incorporating okra extract into your daily routine to start experiencing the benefits for yourself.

It supports eye, skin, kidney and even cardiac health. It also promotes the absorption of food in the GI tract and plays an essential role in digestion. In addition, it has anti-cancer properties and is an excellent food choice for pregnant women because of its high levels of folic acid.

Overall, okra extract is an excellent natural supplement that can improve overall health and wellbeing. The key to reaping its benefits is to get the dosage right. By following the guidelines outlined above and speaking with a healthcare professional, individuals can ensure that they are taking the optimal amount of this extract to experience its positive effects. So, if you are looking for a natural and effective way to enhance your health, consider incorporating okra extract into your daily routine.