Here’s How Okra Or Bhindi Can Improve Your Eye Health

Okra, also known as ladyfinger or bhindi, is a popular vegetable in many cuisines worldwide. While it's well-known for its culinary versatility and nutritional value, okra also offers significant benefits for eye health. Packed with essential nutrients, this green pod can help maintain and improve vision, making it a great addition to your diet. Here’s a closer look at how okra can benefit your eyes.

Rich Source of Vitamin A

Vitamin A is crucial for maintaining good vision. According to a study published in MDPI’s ‘Molecules,’ it is a key component of rhodopsin, a protein in your eyes that helps you see in low-light conditions. Okra is a rich source of vitamin A and beta-carotene, a compound that the body converts into vitamin A. Consuming okra regularly can help prevent night blindness and other vision-related issues caused by a deficiency of this essential vitamin.

High in Antioxidants

Okra contains a variety of antioxidants, including vitamin C, lutein, and zeaxanthin. As per a study published in the International Journal of Food Properties, these antioxidants play a crucial role in protecting the eyes from damage caused by free radicals, which are unstable molecules that can harm cells and contribute to ageing and diseases. Lutein and zeaxanthin, specifically, are found in the retina and lens of the eye and help filter harmful high-energy blue wavelengths of light, thereby protecting and maintaining healthy cells.

Supports Overall Eye Health

The nutrients found in okra, such as vitamins C and E, are essential for overall eye health. Vitamin C helps in the formation of collagen, a protein that provides structure to the eyes. It also aids in maintaining the health of blood vessels in the eyes, which is vital for preventing cataracts and macular degeneration, according to the American Optometric Association. Vitamin E, on the other hand, protects eye cells from damage caused by free radicals and oxidative stress.

Reduces Risk of Cataracts and Age-Related Macular Degeneration

Regular consumption of okra can help reduce the risk of developing cataracts and age-related macular degeneration (AMD). As per the National Eye Institute, cataracts cause clouding of the lens, leading to impaired vision, while AMD affects the macula, the part of the retina responsible for sharp central vision. The antioxidants in okra, particularly lutein and zeaxanthin, are known to lower the risk of these eye conditions by protecting the eye cells from oxidative damage.

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Anti-Inflammatory Properties

Chronic inflammation can negatively affect eye health, leading to conditions such as uveitis and other inflammatory eye diseases. As per researchers from the Tabriz University of Medical Sciences, Okra has natural anti-inflammatory properties that can help reduce inflammation and promote eye health. By including okra in your diet, you can help manage and prevent inflammation-related eye issues.

How to Include Okra in Your Diet

Adding okra to your diet is simple and can be done in various ways:

• Stir-Fried Okra: Sauté okra with onions, garlic, and your favourite spices for a quick and nutritious side dish.
• Okra Soup: Add okra to soups and stews to enhance their nutritional value.
• Grilled Okra: Toss okra with olive oil, salt, and pepper, and grill until tender.
• Okra in Salads: Slice raw okra and add it to salads for a crunchy texture.

Also Read: 10 Lesser Known Health Benefits Of Okra Water You Should Know

Okra is not only a delicious and versatile vegetable but also a powerhouse of nutrients that support eye health. Its rich content of vitamins A, C, and E, along with lutein and zeaxanthin, makes it an excellent choice for maintaining good vision and preventing eye-related diseases. By incorporating okra into your diet, you can take a proactive step towards protecting and enhancing your eye health.