Are you expecting a little bundle of joy? You must have heard advice about including certain things in your diet that can benefit you and your baby. Did anyone tell you about eating okra in your pregnancy? How safe is it to have during pregnancy?
You can get this vegetable all year long. It is believed that okra can actually enhance your chances of having easy labor and delivery. Doesn’t it sound convincing? Read on and see some nutritional benefits of okra, especially during pregnancy.
In This Article
- Video of Okra During Pregnancy
- Okra – A Humble Yet Power-Packed Veggie
- Is it Good to Eat Okra During Pregnancy?
- Other Health Benefits of Okra
- Nutritional Value of Okra Per 100 Grams Serving
- How to Include Okra in Pregnancy Diet?
- FAQ’s
Video of Okra During Pregnancy
Okra – A Humble Yet Power-Packed Veggie
Okra is rich in vitamins such as vitamin A, B (including B1, B2, and B6), vitamin C, zinc, minerals, and even calcium. In addition, it is also full of fiber and folic acid, both of which are vital for a healthy pregnancy. It even helps to prevent birth defects in the baby and is also a good cure for constipation. Okra is also excellent if you are on a diet and calorie-conscious. It has very few calories and is a high source of folate and riboflavin.
So now you know why you should drop all fatty and junk food and include more of this green vegetable. An interesting fact about this slender and tapered veggie is that it was discovered ages back, around 3,500 years ago in Ethiopia. Not only in India, but okra is also considered a magical vegetable during pregnancy in various parts of the world.
Is it Good to Eat Okra During Pregnancy?
Among the nutrients found in okra are fiber, folic acid, protein, and carbohydrates. Vitamin C, B3, and K are also abundant in this vegetable. Okra is high in beta-carotene and minerals like potassium, calcium, and phosphorus. Okra is very versatile. The benefits of this vegetable can be derived from boiling, frying, pickling, or stewing it.
In order to sustain and adapt to the changes your body is experiencing during pregnancy, you must provide it with enough nutrition. Okra is an excellent vegetable for your pregnancy diet. Check out all the benefits of okra during pregnancy.
Other Health Benefits of Okra
Okra also helps in keeping many infections and ailments at an arm’s length. The vitamins loaded in okra help to prevent some birth defects in your baby and enhance the healthy growth of your little one while inside the womb. You must ensure to include this veggie in your meals, especially during the 4th and 12th week of your pregnancy because that is when the neural tube develops inside the fetus and the folic acid in okra assists in the development of these tubes.
Let’s talk about some other nutrients in okra that are very good for you during pregnancy.
1. Rich Source of vitamin C
Do you know why vitamin C is important in pregnancy? It helps in absorbing iron in your body, which is essential for the growth of your baby. Consuming about a bowl or cup of okra gives you 12-13 mg of vitamin C. Vitamin C is also an essential antioxidant that helps to take care of hypertension and other cardiovascular issues. The vitamin C in Okra also improves the immunity of your baby and develops the capillaries, bones, and skin.
2. Packed With Folate
About half a bowl of okra contains 35-37 mg of folate or folic acid. Folate enhances the metabolism of carbohydrates, protein, and fat. During pregnancy, you need to take at least 400 mg of folic acid daily. Folic acid also helps in synthesizing RNA, DNA, and RBC. Research by Maryland Medical Center proved that women with good levels of folic acid had lesser chances of giving birth to babies with birth defects.
3. High in Antioxidants
Okra is also an excellent source of antioxidants. If you are low on antioxidants such as manganese, copper, and zinc, it may restrict your baby’s growth and lower the baby’s immune system. Hence, the baby has higher chances of illness and ailments and also type 2 diabetes or heart diseases.
4. Full of Fibre
A small bowl of okra has about 2 gm of dietary fiber. It has both insoluble and soluble fiber. When you are expecting, you should consume at least 25 gm of fiber every day to avoid constipation. The soluble fiber also lowers blood cholesterol and helps to prevent diabetes, whereas the insoluble fiber helps your digestive system.
[Read: How Safe Are Eggplants During Pregnancy?]
Nutritional Value of Okra Per 100 Grams Serving
| Nutrients | Value |
| Energy | 30 kcal in 150 kJ |
| Carbohydrates | 7.6 grams |
| Dietary fiber | 3.2 grams |
| Fat | 0.1grams |
| Protein | 2.0 grams |
| Folate(Vitamin B9) | 87.8 grams |
| Vitamin C | 21 mg |
| Calcium | 75 mg |
| Magnesium | 57 mg |
| Vitamin A | 660 IU |
How to Include Okra in Pregnancy Diet?
- Make it interesting. Clean and coat the okra with flour, then fry it.
- Another recipe: Beat the egg white and add some breadcrumbs to this mixture. Add the cut okra to this mixture. Then fry the coated okra in oil.
- Before making your dish ensure to properly wash the okra vegetable to avoid any infection.
- Also, cooking okra on low heat will avoid losing some important nutrients.
So don’t miss out on this super vegetable if you are expecting and stay healthy and happy!
[Read: Is It Safe To Have Plantain During Pregnancy?]
FAQ’s
1. Can Slimy Okra Cause Indigestion During Pregnancy?
No, it won’t. On the contrary, it aids digestion. It can help with pregnancy-related constipation too.
2. Can Eating Okra During Pregnancy Benefit the Baby?
Yes, it can. It is packed with folic acid and fiber. This can help in the neurological development of the baby.
3. Is Okra Good For Delivery?
Yes, it is. Many believe it helps in smoothening the delivery. It is believed to increase your chances of vaginal delivery.
4. Can Okra Boost My Immunity?
Yes, it is packed with antioxidants. This can improve immunity. It can also help reduce the risk of cancer.
Read Also: Bitter Gourd During Pregnancy – Benefits, And Risks
