It was only when my grandmother, a lifelong proponent of simple and clean eating, convinced me to try okra that I truly understood its benefits. Growing up, okra always seemed like an acquired taste—slimy when overcooked, its texture wasn't the most appealing. But as I delved into the world of nutrition, I realized this humble green pod isn't just a culinary curiosity; it's a powerhouse of health benefits.

Okra, a flowering plant, is renowned for its edible seed pods and thrives in warm, tropical regions like Africa and South Asia. Interestingly, while commonly treated as a vegetable in cooking, okra is botanically classified as a fruit due to its seeds. Beyond the pods, the entire plant is versatile, with its leaves, buds, flowers, stems, and seeds being fully edible.

Functional foods are those that provide health benefits beyond basic nutrition, and okra's profile is rich in polysaccharides, fiber, and antioxidants, which makes it well within the category that helps in disease prevention and wellness as a whole.

Cholesterol Control

Cholesterol is a necessary component of your body's functioning-it is used in the production of hormones, vitamin D, and digestive substances. But excess cholesterol, especially low-density lipoprotein (LDL), can cause chaos to your arteries. When LDL combines with other substances in the blood, it forms plaque-a sticky residue that lines the walls of the arteries-leading to a condition called atherosclerosis. This can escalate into coronary artery disease, increasing the risk of heart attacks and strokes.

Okra is an excellent natural remedy for managing cholesterol levels because of its nutrient profile compared to other vegetables such as spinach or broccoli that lack the combination of cholesterol-binding fiber and LDL-reducing polysaccharides, which okra offers. Polysaccharides are complex carbohydrates, making okra helpful in lowering LDL cholesterol. Another major component of okra is fiber that binds to cholesterol in the digestive system and prevents its absorption into the bloodstream.

A small study with type 2 diabetes patients showed that consuming 10 grams of okra powder mixed with yogurt greatly lowered LDL levels and inflammation markers such as C-reactive protein. Adding okra to your diet is a step towards healthier arteries and a stronger cardiovascular system.

Ally for Hypertension

The pressure of blood against the artery walls is known as blood pressure. High blood pressure, also termed hypertension, has been called the "silent killer" because it often develops without noticeable symptoms until severe complications arise. Blood pressure management is a delicate balance between lifestyle changes and dietary factors, with fiber being very important.

Okra contains high amounts of fiber and is double-beneficial. It does not only contribute to digestive health; it also supports the elasticity of blood vessels and smooths the flow of blood, improving blood pressure. A direct relationship has been established through several studies, including one review from 2023 published in Cureus, that more fiber intake lowers blood pressure readings. Other vital nutrients found in okra, such as magnesium, are also helpful for maintaining normal blood pressure levels.

Okra has a single serving that provides 14% of the daily recommended value of magnesium. For every 100 milligrams increase in magnesium intake, there is a 5% reduction in the risk of hypertension.

Partner in Diabetes Management

For the diabetic patient, blood sugar control is a constant concern. Okra's unique composition has added value to a diabetic diet because it contains polysaccharides and flavonoid antioxidants that slow down the absorption of sugar in the blood. This mechanism prevents high peaks in blood glucose, which are especially damaging to people with diabetes.

Clinical studies prove the role of okra in glucose management. In one study, patients with type 2 diabetes who received powdered okra, 1,000 milligrams, in three divided doses for three months showed a highly significant increase in long-term blood sugar compared to the placebo group of patients who didn't incorporate okra in their diets. The vegetable's fiber is also a reason for more effectiveness because the sugar absorbs slowly in the bloodstream.

Okra Nutritional Value

Okra’s health benefits are deeply rooted in its rich nutritional profile. A single cup of cooked okra provides:

• Calories: 35.2
• Fiber: 4 grams
• Vitamin C: 26 milligrams (29% of the Daily Value)
• Vitamin K: 64 micrograms (53% of the Daily Value)
• Magnesium: 57.6 milligrams (14% of the Daily Value)
• Folate: 73.6 micrograms (18% of the Daily Value)

Vitamin C is a powerful antioxidant that promotes immune function and maintains healthy skin. Folate is involved in cell growth and is especially important during pregnancy because it helps in the development of the fetus's brain. Stress management and maintaining blood sugar levels are important functions of magnesium.

Potential Risks of Consuming Okra

Okra is usually safe to eat, but it does contain oxalates, which interfere with calcium and iron absorption. Excessive oxalate ingestion may be problematic for individuals suffering from kidney disease. Cooking okra reduces the oxalate content in okra, making it a safer and more digestible food source.

Making Okra a Part of Your Diet

Okra comes in many forms, ensuring there's a preparation method for everyone. Here are a few ideas:

- Slice raw okra and sprinkle it with salt for a crunchy snack.

- Add pickled okra to salads or grain bowls for a tangy twist.

- Use it as a thickening agent in soups, stews, and gumbos.

- Roast or grill okra with your favorite spices for a healthy side dish.

Okra's reputation may not have reached the heights of kale or spinach, but its potential to improve your health is undeniable. From lowering cholesterol and blood pressure to stabilizing blood sugar levels, this humble vegetable is a gift for anyone looking to combat lifestyle diseases naturally. So, the next time you encounter okra at the grocery store, don't dismiss it as just another exotic vegetable. Instead, embrace it as a powerful ally in your journey to better health.

Safety of okra in type 2 diabetic patients. 2023. Springer Nature Link

Nutritional Quality and Health Benefits of Okra (Abelmoschus Esculentus): A Review. June 2014. Research Gate

It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?

The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian nutritionist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.

What’s in the Carrot Salad That’s Good for Your Skin?

The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.

Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.

“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.

Dermatologists Weigh In: Not a Cure-All

Lauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.

“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”

Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper skin care,” she emphasizes.

Beyond Carrots: Other Skin-Loving Foods

Experts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:

Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.

Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.

Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.

Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.

According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.

Don’t Ditch Your Skincare Just Yet

While the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice.

Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.

“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”

Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.

What Are Ultraprocessed Foods?

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking.

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

What Does The Study Reveal About Food Choices and Lung Cancer Risk

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

Why Would Food Be Linked to Lung Cancer?

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures.

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN.

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

Smoking Isn’t the Only Risk Factor

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

What You Can Do: Eat More Whole Foods

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

A Boost for the Heart

Fish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Hormones, Menstrual Cycles and PMS

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

Pregnancy, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Bones, Joints and the Menopause Years

Post-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Better Moods and Sharper Minds

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Your Skin Will Thank You Too

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.