Should you eat okra regularly?
Okra is a familiar vegetable and fruit in tropical countries, especially in Vietnamese cuisine. With a light, slightly viscous taste and easy processing, okra is loved by many people. However, many people still wonder whether they should eat okra regularly, and if so, how to prepare it to retain maximum nutritional value?
According to Dr. Cynthia Sass, a nutritionist at the University of South Florida (USA), okra is a rich source of soluble fiber, vitamin C, vitamin K1, folate and antioxidants. "Eating okra two to three times a week can aid digestion, lower cholesterol and naturally stabilize blood sugar levels," Sass said.
Not only that, okra also contains many polyphenols, a plant compound with anti-inflammatory and cardioprotective properties. Recent studies, including those published in the American Journal of Clinical Nutrition, show that polyphenols also play a role in slowing down the aging process of cells and helping prevent some chronic diseases.
How to prepare okra
Although it is a nutritious food, the way of processing okra will greatly affect nutritional efficiency. Dr Sarah Schenker, a clinical nutritionist in the UK, recommends avoiding deep-fried or cooking too much because it can lose most of the vitamins and antioxidants in okra. According to her, steaming or lightly boiling, stir-frying quickly with a small amount of vegetable oil such as olive oil is a healthy way to prepare and retain most of the nutrients.
Some simple dishes from okra include boiled Okra dipped in soy sauce or fish sauce, stir-fried okra stir-fried with garlic, sour okra soup cooked with tomatoes and stir-fried, or cold salads with apple cider vinegar and roasted sesame. The natural mucus properties in okra also help lubricate the intestines, supporting people with constipation or poor digestion.
However, for people with irritable bowel syndrome, they should eat okra in moderation to avoid bloating. In general, if processed properly, okra is worth having regularly on the weekly menu thanks to the health benefits it brings.
