The Health Benefits of Pickled Okra
Okra is a versatile fruit that is commonly used in Southern cooking in the United States as well as West Africa. Commonly eaten grilled and fried, many people miss out on the numerous health benefits of pickled okra.
Growing up in Georgia, okra has been one of my favorite side dishes for the majority of my life. In college I would wolf down friend okra multiple times a week, as of course at that age you feel like calories don’t matter!
As I grew older and began to invest more in my own health, I learned about the power of healthy gut bacteria on the way your body feels. I began incorporating more pickled fruits and vegetables, as fermented foods naturally help aid digestion and overall gut health.
It turns out there are even more amazing health benefits from adding fermented okra into your diet.
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The Health Benefits of Pickled Okra
Also known as lady’s finger, the health benefits of okra are numerous. Pickled okra is packed with nutrients including folate, fiber, magnesium, antioxidants and vitamins C, K1 and A. Adding it into your diet is a wonderful way to improve your overall health.
Promotes Healthy Gut Health
Pickling is another name for fermenting, and pickled okra not only introduces natural probiotics to your body, but also increases the bioavailability of okra’s nutrients. If you’re unfamiliar with the term, it essentially means it allows your body to more easily absorb the vitamins, fiber and other nutrients found in this superfood.
One of the reasons I personally began adding pickled okra into my diet was for improving gut health. The fermented fruit is a prebiotic, which feeds the good bacteria in your gut. The fiber in okra also helps to aid digestion and reduce inflammation, which can be the root cause of digestive issues in many people. It’s one of the biggest health benefits of pickled okra.
Full of Antioxidants
Pickled okra is a wonderful way to consume more antioxidants, including vitamins C and K. Vitamin K plays a key role in bone health and blood clotting, and Vitamin C has been shown to neutralize free radicals.
Picked okra also contains the flavonoids quercetin and rutin, which have powerful anti-inflammatory properties. All of these nutrients work together to help reduce inflammation and oxidative stress throughout the body. Adding pickled okra into your diet can help boost your immune system through these naturally occurring antioxidants.
Additionally, these powerful antioxidants have been shown to work together to inhibit the growth of cancer cells. While more research is needed, emerging research has shown the benefits of quercetin and rutin when it comes to the growth and spread of prostate, breast and colon cancer.
The power of the fermentation process also increases the bioavailability of these plant compounds. Eating pickled okra allows your body to more easily absorb these incredible cancer-fighting nutrients.
Helps to Lower Cholesterol
Did you know that eating of pickled okra may help reduce the risk of heart disease by lowering blood cholesterol levels? Okra is packed full of fiber, specifically soluble fiber. Soluble fiber helps naturally lower cholesterol levels by binding to cholesterol in the digestive tract and helping to eliminate it before it can be absorbed.
Okra seed pods are also high in linoleic acid, an essential fatty acid. A rich natural source of this polyunsaturated fatty acid, linoleic acid has been shown to have cholesterol-lowering effects.
Research has also shown that the gel-like substance in okra can help prevent the buildup of plaque in the arteries. Lower blood cholesterol levels and plaque can lead to less risk of stroke and heart attack.
Additionally, the powerful antioxidants found in pickled okra work together to reduce inflammation and oxidative stress, which are two major drivers of cardiovascular disease. Adding pickled okra to your diet can help improve your heart health.
Can Improve Your Bone Health
Want to build strong bones? Add more pickled okra to your diet! Okra is filled with calcium, the primary mineral that makes up our bones and teeth. It’s also a great source of vitamin K, which plays a key role in bone mineralization, as well as the activation of osteocalcin (a protein that helps bind calcium to our bones).
Getting enough calcium is essential for maintaining bone strength, especially as we age and want to avoid conditions like osteoporosis. It’s one of the great health benefits of pickled okra.
Assists with Blood Sugar Management
The high dietary fiber content of pickled okra can also help with blood sugar management. Fiber helps slow the absorption of sugars, which prevents quick increases in blood sugar levels and fewer blood sugar spikes. The soluble fiber in okra plays a role in improving insulin sensitivity, both of which are crucial for effectively managing diabetes.
Additionally, Vitamin C and K, as well as quercetin, have been shown to help improve glucose metabolism and reduce insulin resistance. Eating your okra pickled can help your body more readily absorb these plant compounds.
Naturally High in Folate
If you’re pregnant (or trying to conceive), a well-balanced diet is crucial for a healthy mom and healthy baby. Okra is naturally a good source of folate, iron, calcium, vitamin A, vitamin K and vitamin C, which makes is a great dietary addition for pregnant women or those planning to become pregnant.
Folic acid supports early neural development and helps reduce the risk of neural tube defects like spina bifida in babies. The naturally occurring iron and calcium in pickled okra also contribute to a healthy diet, which can lead to a healthy pregnancy. Integrating pickled okra into your diet is an easy way to harness its health benefits during pregnancy.
You can also incorporate okra through other dishes, like stews, soups and sides. Freezing fresh okra is an easy way to have this delicious vegetable on hand year round.
Final Thoughts on the Health Benefits of Pickled Okra
Not only is pickled okra a good source of vitamins, this nutritious food can be a game changer for improving heart health and reducing the risk of heart problems, healthy skin, helping to control blood sugar levels, improving the gastrointestinal system and multiple potential benefits for a healthy pregnancy.
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