From Gut Health to Cancer Prevention: The Amazing Benefits of Okro Vegetable

If you come from the tropics, you are probably familiar with okro. The vegetable okro (Abelmoschus esculentus) originated in West Africa. The word (okro), some also call it (okro), comes from the Igbo language (Eastern Nigeria) and means ‘Okworo’. The name corruption began when the British colonialists came to southern Nigeria and discovered the great health benefits. The problem was that they couldn't pronounce the Igbo word ‘Okworo’, so they called it ‘Okro’. Later, it got other names like “okra”, which helped export and popularise vegetables in Europe and many warm regions worldwide. For this reason, we will honour the use of the original name “okro”in this article.

Often relegated to a supporting role in various cuisines, okro is emerging as a nutritional powerhouse with potential health benefits that extend far beyond its traditional uses. With its unique composition and impressive nutrient profile, okro may be among the most underrated foods in the fight against chronic diseases, including cancer.

The Nutritional Treasure Hidden in Okro At first glance, okro’s mild flavour and distinctive texture might not make it seem like a superfood. However, it is packed with nutrients that contribute to overall health. Okro is rich in vitamins A, C, and K, essential for maintaining skin health, boosting the immune system, and promoting proper blood clotting. It also contains significant amounts of folate, a B vitamin critical for cell growth and DNA synthesis, which is essential for pregnant women.

What makes okro particularly beneficial is its high fibre content. Soluble fibre, found in abundance in okro, helps regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream. This makes okro a great dietary addition for those managing diabetes. Additionally, fibre is crucial to digestive health by promoting regular bowel movements and preventing constipation.

Okro’s Role in Digestive Health: One of the standout features of okro is its mucilage, a gel-like substance that forms when okro is cooked. While some may find the slimy texture off-putting, this mucilage is what makes okro a digestive ally. The mucilage acts as a lubricant in the intestines, facilitating the smooth passage of food through the digestive tract. This not only eases constipation but also helps soothe inflamed tissues in the digestive system, potentially aiding in treating conditions like irritable bowel syndrome and gastritis.

Scientific studies have highlighted the role of dietary fibre and mucilage in promoting gut health. For instance, research conducted in Japan revealed that okro's mucilage protects the stomach lining, reducing the risk of gastric ulcers. Another study from India demonstrated that okro's fibre content could effectively reduce levels of harmful cholesterol in the blood, further underscoring its potential to improve heart health.

The Cancer-Fighting Properties of Okro: Beyond its benefits for digestion and heart health, okro is gaining attention for its potential role in cancer prevention. The antioxidants found in okro, particularly vitamins C and A, help neutralize free radicals in the body. Free radicals are unstable molecules that can damage cells and lead to chronic diseases, including cancer. By reducing oxidative stress, okro’s antioxidants contribute to lowering the risk of cancer development.

A study published in the Journal of Food Science and Technology found that okro extract inhibited the growth of human cancer cells in a laboratory setting. The study suggested that the bioactive compounds in okro, such as quercetin and polyphenols, have anti-cancer properties that could potentially be harnessed in developing new cancer treatments. Another study from China highlighted the role of okro's pectin, a type of fibre, in inducing apoptosis (programmed cell death) in breast cancer cells, further emphasizing the vegetable’s potential in cancer prevention.

?Incorporating Okro into Your Diet Adding okro to your diet is easier than you think. Its mild flavour allows it to blend seamlessly into various dishes without overpowering them. Whether sautéed, stewed, or pickled, okro can enhance your meals' nutritional value and taste.

In Southern cuisine, okro is a staple in gumbo, a hearty stew that showcases the vegetable’s ability to thicken sauces naturally. In Indian cuisine, okro is often stir-fried with spices, making it a delicious accompaniment to rice and bread. The versatility of okro also extends to Caribbean dishes, where it is a key ingredient in kallaloo, a dish that combines okro with leafy greens and coconut milk.? For those new to okro, a simple preparation method involves sautéing it with onions, garlic, and a sprinkle of your favourite spices. This enhances its Flavours and helps minimize the sliminess that some people find unappealing. Alternatively, try roasting okro in the oven for a crunchy snack or adding it to soups and stews as a natural thickener.

Okro: A Sustainable Choice for a Healthier Planet Besides its health benefits, okro is a sustainable crop that thrives in warm climates with minimal water. This makes it an environmentally friendly choice for those looking to reduce their carbon footprint. By incorporating okro into your diet, you make a healthy choice for yourself and support sustainable agricultural practices.

Moreover, okro’s versatility in the kitchen means less of the plant goes to waste. The leaves can be cooked like spinach, and the stems can be boiled to extract their flavour for soups and stews. Using the entire okro plant can maximize its nutritional potential while minimizing food waste.

The Power of Okro on Your Plate Okro may not have the fame of other superfoods like kale or quinoa, but its health benefits are undeniable. From aiding digestion to potentially preventing cancer, okro offers a host of reasons to make it a regular part of your diet. As you navigate the grocery aisles, consider reaching for this unassuming vegetable and exploring how it can contribute to your health and well-being. Your body—and the planet—will thank you.

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Links to Studies on Okro Vegetable

1)??? Habtamu Fekadu Gemede, Negussie Ratta, Gulelat Desse Haki, Ashagrie Z. Woldegiorgis, Fekadu Beyene. (2015). Nutritional Quality and Health Benefits of “Okro” (Abelmoschus esculentus): A Review. International Journal of Nutrition and Food Sciences, 4(2), 208-215. ?https://doi.org/10.11648/j.ijnfs.20150402.22

2)??? Okro seeds proteins: Amino acid profile, free radical scavenging activities and inhibition of diabetes and hypertensive converting enzymes indices https://www.sciencedirect.com/science/article/pii/S2772275923000254????????????????

3) Okra (Abelmoschus Esculentus) as a Potential Dietary Medicine with Nutraceutical Importance for Sustainable Health Applications https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865958/

4)Incorporation of okro (Abelmoschus esculentus (L.) Moench) seed powder into fresh rice noodles with tapioca starch improves postprandial glycemia, insulinemia and satiety in healthy human volunteers. https://www.sciencedirect.com/science/article/pii/S1756464622004522

5) A REVIEW ON: ABELMOSCHUS ESCULENTUS Nilesh Jain *, Ruchi Jain, Vaibhav Jain and Surendra Jain Sagar Institute of Research and Technology-Pharmacy, SIRT- Campus, Ayodhya by-pass road, Bhopal, Madhya Pradesh, India https://www.pharmacia.ipsgwalior.org/artical/vol1_issue3_2.pdf

5) A comprehensive study to evaluate the wound healing potential of okro (Abelmoschus esculentus) fruit https://www.sciencedirect.com/science/article/abs/pii/S0378874121010734

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Are you new to my articles? My name is Chris Ezeh. I am a journalist, health expert/educator, diversity, inclusion, and intercultural competence coach. You can connect with my profile to stay updated on more informative and interesting topics.