Okra: A Nutritious Powerhouse Gaining Popularity for Its Health Benefits

Islamabad — Commonly referred to as ‘lady finger’ in English and known locally as bhindi, okra has long been a staple in Pakistani households. Now, nutritionists and medical researchers are increasingly highlighting the vegetable’s impressive health benefits, making it a rising star in healthy eating conversations.

Okra is a seasonal vegetable enjoyed in a variety of dishes such as curries, stir-fries, and stews. It is appreciated not only for its distinct taste and quick cooking time but also for its natural mucilage — a sticky substance that adds unique texture to meals.

Cancer-Fighting Potential

Medical experts point out that okra contains powerful antioxidants, including vitamins A and C, which help neutralise free radicals in the body. These unstable molecules can damage cells and potentially lead to cancer. Studies suggest that a protein called lectin found in okra may help inhibit the growth of cancer cells — particularly breast cancer cells. In some lab experiments, concentrated okra extracts were able to reduce the growth of such cells by up to 63 per cent.

Good for the Heart and Brain

Polyphenols in okra are also associated with improved cardiovascular and neurological health. Health specialists say these compounds can reduce the risk of heart disease and stroke by preventing blood clot formation and protecting the body from oxidative stress. Additionally, the anti-inflammatory properties of these antioxidants may support brain health and reduce the risk of conditions such as dementia.

Regulating Blood Sugar

Okra also shows promise in managing blood sugar levels. Nutrition experts note that certain compounds in okra slow down sugar absorption in the digestive system, which can benefit individuals with diabetes or those at risk of developing the condition.

Nutrient-Dense Profile

Beyond its therapeutic potential, okra is rich in essential vitamins and minerals such as magnesium, folate, vitamin A, vitamin C, vitamin K, and vitamin B6. These nutrients play a crucial role in supporting the immune system, promoting healthy bones, maintaining nerve function, and improving blood circulation.

Recommended by Health Professionals

Health professionals advocate including okra in a balanced diet due to its low-calorie content and high nutritional value. Its protective properties may help reduce the risk of chronic illnesses like diabetes, heart disease, stroke, and certain types of cancer.

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While more clinical studies are needed to fully validate some of these findings, experts agree that regular consumption of okra can make a meaningful contribution to long-term health and well-being.