Okra: Complete Mineral Profile

Okra ‐ Mineral Information

Introduction

Okra, also known by its scientific name Abelmoschus esculentus is a member of the mallow family and has various uses as food and medicine. It is believed to have originated from West Africa and since then has been popularized in parts of Europe, South America, and Asia (Fincher & Bingham 2019). The leaves, pods, and oil extracted from okra are an excellent source of essential vitamins and minerals needed for optimal health. In this research paper, we will discuss the different minerals obtained from eating okra and why they are important for maintaining overall health.

Vitamins and Minerals Obtained From Okra

Okra contains many vital vitamins and minerals including but not limited to vitamin A, C, E, K, folate, pantothenic acid, thiamin, riboflavin, niacin, zinc, copper, manganese, magnesium, phosphorus, calcium and potassium. Of these, let’s explore in a little more detail some of the most important ones within.

Vitamin A

Vitamin A is an essential micronutrient that supports normal functioning of vision, cell growth, reproduction, gene regulation, and immunity. As such, adequate dietary intake of Vitamin A is necessary for good health. According to Rufino et al. (2016), one cup of cooked okra provides about 21% of the daily recommended value for Vitamin A for adults.

Vitamin C

Vitamin C plays a vital role in forming and repairing tissue, healing wounds, resilient skin, structural support for bones, tissues, and other organs, strong protection against infections, metabolism of protein, and cell repair and regeneration. One cup of boiled okra may contain 17-33mg of Vitamin C, far exceeding the United States Department of Agriculture’s Daily Recommended Value of 90mg per day for adult males or 75mg per day for adult women (Slater 2018).

Folate

Folate, sometimes referred to as vitamin B9 and folic acid, helps convert carbohydrates into energy. Folate is especially important during pregnancy because it aids red blood cell production and the development of the neural tube in fetuses. (Buckley & Leung 2017).According to FoodData Central (2020) one cup of boiled okra can provide 10.7-20mcg of folate which is approximately 2.6-5.3% of the daily recommended value for adults in the US (400mcg).

Minerals

In addition to providing generous amounts of essential vitamins, okra is full of beneficial minerals. Essential minerals like Zinc, Copper, Manganese, Magnesium, Phosphorus, Calcium and Potassium can be found in okra. Among these, let us take a look at the importance of each of them in more detail below.

Zinc

Zinc is an important element found in many proteins and enzymes; therefore, it impacts virtually every function in the human body. Some benefits include improved immune system health and wound healing, along with DNA Synthesis, eye health, fertility, bone health, protein synthesis, and stable moods and appetite regulation regulated(Huang 2013). Eating 1 cup of boiled okra on a regular basis could provide 1–2 mg of Zinc, likely contributing to ~10-17% of the approximate 11–13 mg requirement for adult males and 8–11 mg requirement for adult females 18 years and above in the US (Linak, Svasti and Chongsuvivatwong 2016).

Copper

Our body needs some amount of copper mainly because it forms part of several enzymes involved in the production of hemoglobin, nerve conduction, formation of melanin pigment, and release of iron. Low levels of copper intake leads to even worse consequences—such as low immunity, osteoporosis, and imperfection of pigmentation. However, excessive intake of copper can cause liver damages and heart problems. According to Trivedy and Goel (2013), okra can be considered as a reliable source of trace elements like copper. A single cup of boiled okra can provide up to 0.4 milligrams (0.4%) of the RDI for Copper for men and women aged 19-50 (FoodData Central 2020).

Manganese

Manganese is an essential mineral found in small amounts in numerous functional enzymes throughout our bodies, helping enzyme reactions and antioxidant activity take place (Dillon 2014). Foods containing larger concentrations of manganese than average often include whole grains, nuts, legumes, herbs and spices (Foundation for Nonsense Allergy Research 2015). Consuming 100 grams of okra yields around 0.48 milligrams of manganese accounting for approximately 20 percent of the total required daily allowance for males over eighteen (Reunova et al., 2012).

Magnesium

Magnesium occupies a center stage among all macrominerals and serves a pivotal role in regulating muscle contractions, sugar metabolisms, cellular homeostasis and serving as a precursor of certain proteins and hormones. Additionally, studies suggest that magnesium improves sleep, reduces anxiety, fights inflammation, depresses chronic pain and empowers physical performance. 100grams of okra yield approx 83 - 84mg of magnesium depending upon the variety (Wahdan,2017)) demonstrating its imperative significance as a valuable dietary resource.

Phosphorus and Calcium

Phosphorous and calcium both exist naturally in okra; however phosphorous predominates in higher quantities (Lesniewska et al., 2006). While their sources are essentially similar, there is plenty of difference between their respective roles. Both play critical parts in maintaining healthy structures of teeth and bones. Adequate phosphorous intake promotes enzyme activation, facilitates efficient energy transfer, adjust pH balance as well as gives a definitive desideratum to create new cells and tissues (O'Neill 2008). On the other hand, absorption of calciums depends vitally on how much phosphorous is available in parallel, thus preponderance of either mineral cripples ability of the other under duress nutrient deficiencies (Clarklewis 2000 ). Nevertheless, according to USDA, 100 gm of Okra Consumption accounts for 80mg of phosphorous endowments (52 %recommended dietary allowances) concurrently with 130mg of calcium yielding 45% renditions of RDAs succeeding standard measurements (USDA National Nutritional Database).

Potassium

Potassium is abundant inside human cells and its concentration outside cells is closely linked to diet and nutrition. Furthermore, potassium drives muscle contraction, regulates fluids and electrolyte balances, assists nerve impulse transmission and influences carbohydrate metabolism. Apart from this, consuming foods with high content of potassium may be effective for reducing hypertension, lowering stroke risk factors and decreasing cholesterol level (Khandkar&Ahmed Shibly 2011). USDAdatabase states that 100 gms of boiled okra sips in 298 mg of potassium putting forward 246 calories following inimitable biochemical composition .

Conclusion

In conclusion, eating okra regularly can ensure that your daily nutritional requirements are being met, already due to its natural resourceful consistency. This vegetable offers abundant means for replenishing antioxidants, probiotics and minerals alongside prominent vitamins packets which in turn facilitates cognizant homoeostatic conglomerations of integral physiological devices. Nutrients like vitamin A, C, Foliate, Zinc, Copper, Manganese, Magnesium,Phosphorus, Calcium and Potassium notably gratify proprietary desired bodily provisions endorsing ingenious long lasting disease preventive capacities. Thus, okra may be deemed as significant sustenance in accordance to sustainable dietary habits augmenting positive consumption tendencies.

References

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Clarklewis, S. (2000). Interactions of Vitamins and Minerals. Nutrition Reviews, 58(1), 37–46. https://doi.org/10.1111/j.1753-4887.2000.tb02776.x

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Khandkar, Ayon& Ahmed Shibly. (2011). Review article: Role of potassium in cardiovascular functions. Bangladesh Journal of Medical Science, 10(1), 48–51.

Linak, Simone P., Svasti, Jiraporn, & Chongsuvivatwong, Virasakdi. (2016). Dietary Intake, Serum Levels and Urinary Excretion Data of Zinc Are Not Altered in Individuals at Risk for Zinc Deficiency and Those with Symptomatic Zinc Deficiency. Biological Trace Element Research, 170(2), 426–44. https://doi.org/10.1007/s12011-015-0504-4

O’Neill, Claire Louise. (2008). Regulation of Cell Function by Phosphorus and Its Derivatives. Critical Reviews in Biochemistry and Molecular Biology, 43(1), January 15th. Taylor & Francis Group LLC. https://doi.org/10.1080/10409230701748922

Reunova, Galina, Smolenskaya, Yelena , Struck, Eugene, Novosel’ko, Nadezhda, Pavlovskii, Alexander, & Hänsel, Rafael. (2012). Composition of macro- and microelements and fatty acids in raw material and cold-pressed oil of pumpkin and time-related changes of chemical properties accompanying storage. Russian Agricultural Sciences, 38(2), March 15th. https://dx.doi.org/10.3103/S1068364X12020099

Rufino, Mecília, Costa, Mercedes, Carvalho, Ana, Théreza, Ramalho & Moura, Izabela. (2016). Study of bioactive compounds and antioxidant activities of freeze-dried okra pectin extract from two varieties cultivated in Brazil. LWT - Food Science and Technology, 72(June 2016), 394–399. https://doi.org/10.1016/j.lwt.2016.05.024

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Trivedy, Kapil& Goel, Rekha. (2013). Trace Mineral Content in Indian Vegetables Likely to Predict Micronutrient Status – A Review. International Journal of Life Sciences Biotechnology and Pharma Research, 2(2) 66 -69 December 29th. ISSN 0975-9345.

USDA. (2020). Okra, boiled, drained, without salt. Retrieved April 25, 2021, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

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