Okra is a vegetable with high nutritional value. It is even called ‘Green Ginseng’ by the Japanese and has increasing popularity as healthy food. Many recipes are available on the internet, such as pan-frying, air-frying, and salading, but they are rather complicated to make. Therefore, one way to enjoy okra and absorb its nutrients with ease is to make okra water, which does not give a slippery texture and herbaceous taste. Are you ready to get to know more about it?
Nutritional Values of Okra
Okra itself is a good source of several key vitamins and minerals, such as potassium, calcium, vitamin C, vitamin B, and dietary fiber. 100g of okra contains:
| Nutritions | Content |
| Water | 89.8g |
| Calories | 36kcal |
| Carbohydrates | 7.5g |
| Protein | 2g |
| Dietary fiber | 3.7g |
| Calcium | 94mg (10% of suggested daily value) |
| Magnesium | 53mg (15% of suggested daily value) |
| Phosphorus | 53mg (7% of suggested daily value) |
| Iron | 0.9mg (6% of suggested daily value) |
| Vitamin A | 375mg (62.5% of suggested daily value) |
| Vitamin B | 280mg (14% of suggested daily value) |
| Vitamin C | 15mg (15% of suggested daily value) |
Health Benefits of Okra Water
1. Anti-oxidation and promote heart health
Okra is a natural source of antioxidant polyphenols, such as flavonoids, and vitamins A and C, which can reduce the damage done by free radicals, lower the risk of vascular embolism and improve heart health. Since polyphenols can prevent inflammation in the brain, they can avoid ageing and deterioration in the brain.
2. Lower your blood sugar level
As shown in a recent experiment, okra effectively decreases blood sugar levels. Flavonoids in okra can repress the absorption of glucose in the small intestine. With water-soluble dietary fiber, it can form gelatinous or sticky substances in the bowel, decelerating the rate of digestion. Both nutrients help regulate blood sugar by slowing down sugar absorption.
3. Maintain satiety to help lose weight
Okra is rich in fiber with low calories. After deducting the calories of dietary fiber (around 2,000cal), only 28kcal is present in 100g of okra. With improved satiety by the fiber, it can surely help you lose a few pounds
How to Make Okra Water?
Ingredients: 5 Raw okras, 100-180mL of water
Steps:
- Wash fresh okras with salt and chop the heads out.
- Put the okra cut sides down in a bottle or cup.
- Pour room-temperature water and cover it with a lied or cling paper. Chill it in a fridge for 8 to 12 hours or soak it in room temperature for a night.
- Take out the okras and enjoy it.
*You can add slides of ginger, lemon, grapefruit, and maple syrup as you like.
Things to Take Notes When Drinking Okra Water
- Okra has tiny fluff on the surface, so it may cause skin allergy when eating it raw.
- Okra is also high in fructans, a carb that may cause digestive issues in some people when consumed in large amounts, especially those who are prone to diarrhea and stomach gas.
How to Pick and Store Okra?
- The smaller, the fresher with a length around 5-10cm
- Not stiff, with tenacity when pressing gently
- Plump with tiny fluff on the surface
- Lay flat while storing to avoid damage to the surface and getting rotten.
Although okra water has numerous health benefits, you cannot solely rely on it to keep yourself healthy. It works well with a balanced diet, adequate sleep, and regular exercise.