OKRA

Okra vegetables have many health benefits and one of the popular nutritious vegetables of North-Eastern Africa origin. They usually gathered while the pods are green, tender, and at immature stage. The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous fruits or “pods.” It grows best in well-drained and manure rich soil.

Everyday I really happy because everyday I harvested 4 to 10 pieces okra in my backyard. I cooked okra for steam and dip into soysauce with calamansi in chili. I know that okra have many health benefits, in my research okra have rich for vitamins A,B,C and K.
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Anyhow here are some prominent vitamins, minerals, and other nutrients found in okra.

Fiber – 2.5 grams. 10% of RDA (recommended daily value)
Vitamin C – 16.3 milligrams. 27% RDA.
Folate – 46 micrograms. 11% RDA.
Vitamin A – 283 international units. 6% RDA.
Vitamin K – 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided.
Niacin (Vitamin B3) – 0.9 mg. 4% RDA.
Thiamin (Vitamin B1) – 0.1 mg. 9% RDA.
Vitamin B6 – 0.2 mg. 9% RDA.
Magnesium – 36 mg. 9% RDA.
Manganese –  0.3 mg. 15% RDA.
Beta carotene – 225 mcg.
Lutein, Zeaxanthin – 516 mcg.

 

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