Okra, commonly known as lady’s finger, is a rich source of folate. This post highlights the benefits of okra during pregnancy. Folate is the natural form of folic acid, which is one of the essential nutrients for pregnancy. This prenatal vitamin helps prevent congenital disabilities such as neural tube defects in babies. Okra is also known to help manage blood sugar levels. Read on to know more about the benefits of having okra while pregnant, and interesting ways in which you can include the vegetable in your daily meal.
Is Okra Good For Pregnancy?
Yes, okra is a nutritious pod vegetable that is good to eat during pregnancy. It is rich in fiber, folic acid, protein, carbohydrate, Vitamin C, B3, and K, beta-carotene, potassium, calcium, and phosphorus. Whether you eat it boiled, stewed, fried or pickled, you will be able to benefit from the nutrients it has (1).
What Are The Benefits Of Okra During Pregnancy?
The nutrients present in okra are very beneficial for pregnancy and aid in the healthy development of the baby. Read on to know more about the benefits that okra has to offer. Dr. Veena Madhankumar, an obstetrician and gynecologist from Perundurai, India, says, “Okra is a good source of major antioxidants such as carotenoids, vitamins C and E, and phenolic compounds. Antioxidants strengthen the mother’s and fetus’ immune systems and hence reduce the risk of infections and cardiovascular issues.” According to Blanca Garcia, a registered dietitian nutritionist from Los Angeles, California, “The slimy part of the okra is soluble fiber, also called mucilage. It is actually favored in Asian medicine as a protection against the irritation and inflammation of intestinal diseases. This type of fiber may also help stabilize blood sugar levels and manage gestational diabetes (diabetes in pregnancy).” Okra is not known to cause any side effects during pregnancy, which makes it a vegetable that you must include in your diet during pregnancy. Keep reading for a breakdown of the nutrients in this vegetable.
Nutritional Value Of Okra
Nutrients present in 100 grams of okra are as follows (4): g=grams; mg=milligrams; mcg=micrograms In the following section, we tell you how to include okra in your pregnancy diet, along with a few easy recipes that you can try.
Ways To Include Okra In Pregnancy Diet
Here are some tips and precautions for including okra in your diet.
Rinse okra thoroughly before cooking it. It minimizes any risk of infection.
Cook on low flame to prevent loss of nutrients.
Make delicious finger food by slitting the vegetable in half, coating with gram flour and frying in oil.
Frying sliced okra, coated with breadcrumbs, is another way to consume okra.
Crush two okras and soak in a glass of water overnight. Consume the water the next morning for detoxification and regulating cholesterol levels.
Garcia adds, “Okra water when made fresh, like by soaking overnight or blending okra into a smoothie, can provide a pregnant woman with some of the okra nutrients. Although there isn’t scientific research about okra water, there is research on raw okra containing B vitamins, vitamin C, plenty of soluble fiber, small amounts of protein and carbs, and about 90% water.” Some Simple Pregnancy-Friendly Recipes You May Try
1. Okra stew
Simmered in tomato sauce with cilantro and garlic, this is a flavorful okra stew you will love. You will need
1 lb okra 4 medium-sized tomatoes 3 medium-sized onions ¼ cup canola oil 1 garlic clove, peeled and sliced 1 bunch cilantro, finely chopped 1½ cup water ½ tsp salt Red pepper powder to taste
How to make Preparation time: 1 hour Servings: 6
2. Grilled okra
A scrumptious yet straightforward okra recipe that makes a great addition to your meal. You will need
1lb okra 2tsp olive oil Ground black pepper to taste Salt to taste Pinch of cayenne pepper
How to make Preparation time: 15min Servings: 6 Next, we answer a few commonly asked queries about eating okra during pregnancy.
Okra is almost without any side effects. You can include it every day in your diet with no worry. In case, you notice any allergic reaction to the vegetable, stop its consumption and consult your doctor.
