Gastrointestinal healthĭietary fiber helps prevent constipation and maintain a healthy digestive system. Okra, Swiss chard, arugula, and spinach are all excellent sources of vitamin K and calcium. Vitamin K plays a role in bone formation and blood clotting.Ĭonsuming foods that are good sources of vitamin K may help strengthen bones and prevent fractures. Why is dietary fiber important? Find out here. People can incorporate fiber into their diet by choosing fibrous foods, such as vegetables, fruits, legumes, and whole grains. 30.8–33.6 g per day for males between 19 and 50 yearsĪfter the age of 50 years, they recommend a daily intake of:Ĭhildren and teenagers require different amounts of fiber, depending on their age and sex.25.2–28 g per day for females between 19 and 50 years.The guidelines also recommend that adults consume the following amount of fiber each day: The 2015-2020 Dietary Guidelines recommend eating 14 g of fiber in every 1000 calories consumed. Fiber can also slow heart disease in people who already have it.
High fiber foods lower the risk of heart disease, stroke, obesity, and diabetes. Heart healthĪccording to the American Heart Association (AHA), eating foods that are high in fiber can reduce harmful cholesterol levels in the blood. The authors called for further studies to see if people could use it as a nutraceutical, which is a food with medicinal properties.įind out more about foods that are good for people with diabetes. More research is needed to confirm whether this treatment would work in humans.Ī 2019 review looked at several rodent studies that seemed to confirm okra’s potential as an antidiabetic agent. After approximately 1 month, the rats that consumed the powder had lower blood sugar and fat levels than those that did not. In 2011, researchers made a powder from the peel and seeds of okra to treat rats with diabetes. Learn about prenatal vitamins and why they are important. Many women take vitamin supplements during pregnancy. Doctors usually advise that women take more folate during pregnancy and while breastfeeding. The 2015–2020 Dietary Guidelines for Americans recommend an intake of 400 mcg of folate each day for adults. Low folate levels can lead to pregnancy loss and problems for the child, including conditions such as spina bifida. Pregnancy and breastfeedingįolate is also important for preventing fetal problems during pregnancy. Learn more about the health benefits of folate. Some scientists think that very high levels of folate may fuel the growth of cancer cells.Ĭonsuming folate from food sources alone is unlikely to have this effect, and people should aim to obtain enough folate from foods, such as okra. However, there is no evidence that taking a folate supplement lowers the risk of cancer. One 2016 review suggested that folate may have preventive effects against breast cancer risk.Ī low folate intake may also increase a person’s risk of developing a range of cancers, including cervical, pancreatic, lung, and breast cancer. More studies are needed to see if okra has an effect on cancer in humans. The treatment reduced cancer cell growth by 63% and killed 72% of the human cancer cells. In a 2014 study, researchers used lectin from okra in a lab test to treat human breast cancer cells. Okra, beans, peanuts, and grains contain lectin, which is a type of protein. The nutrients in okra may make it useful for preventing several health problems, including: Cancer The mucilage of okra may also help remove toxins from the body. Learn more here about antioxidants and antioxidant foods.Ī diet rich in fruits and vegetables can reduce a person’s chances of developing a range of health conditions, including obesity, diabetes, and cardiovascular disease. Scientists also believe that these compounds may have antimicrobial and anti-inflammatory properties. Scientists think that these compounds may help lower the risk of cancer. Okra, its pods, and seeds contain a variety of antioxidant compounds, including phenolic compounds and flavonoid derivatives, such as catechins and quercetin. To help a person find out how much of a nutrient they need, the USDA provide an interactive tool. Individual needs for nutrients vary according to age, sex, activity level, and caloric intake. Okra also provides some iron, niacin, phosphorus, and copper. Department of Agriculture (USDA) National Nutrient Database, one cup of raw okra, weighing 100 grams (g) contains: Share on Pinterest The lectin in okra may reduce the risk of certain cancers.Īccording to the U.S.
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