OKRA (COOKED)

Cooked Okra V/s Daily Nutrients

• 1kg of Okra = 220kcal.
• 1kg of Okra = 18.7g of Protein.
• 31kg of Okra = 65g of Total Fat. 
• 6.7kg of Okra = 300g of Total Carbohydrate.
• 1kg of Okra = 25g of Dietary Fiber. 
• 44.4kg of Okra = 20g of Saturated Fat.
• 4.2kg of Okra = 12000IU of Vitamin A.
• 200g of Okra = 80mcgs of Vitamin K.
• 583g of Okra = 95mg of Vitamin C.
• 1.1kg of Okra = 1.5mg of Vitamin B1.    
• 3.1kg of Okra = 1.7mg of Vitamin B2.
• 2.3kg of Okra = 20mg  of Vitamin B3.
• 4.7kg of Okra = 10mg of Vitamin B5.
• 1.1kg of Okra = 2mg of Vitamin B6.
• 1.3kg of Okra = 600mcgs of Vitamin B9.
• 1.3kg of Okra = 1000mg of Calcium.
• 1.2kg of Okra = 420g of Magnesium.
• 3.1kg of Okra = 1000mg of Phosphorus.  
• 2.6kg of Okra = 3500mg of Potassium.
• 60kg of Okra = 2400mg of Sodium.
• 3.5kg of Okra = 3mg of Copper.
• 6.4kg of Okra = 18mg of Iron.
• 1.7kg of Okra = 5mg of Manganese.
• 17.5kg of Okra = 70mcgs of Selenium.
• 3.5kg of Okra = 15mg of Zinc.

Health Benefits of Okra (Cooked)

Okra is very rich in Vitamin K &Vitamin C and good in Vitamin B1, Vitamin B6, Vitamin B9, Calcium, Magnesium, Manganese and Dietary Fiber. Rich Dietary Fiber in food prevents Constipation (It leads to Colon Cancer). To know the health benefits one by one, please Click here

Vitamin K

• Vitamin K was discovered by Henrik Dam (Denmark) in 1929.
• It is a Fat-soluble vitamin. 
• Vitamin K includes two natural  vitamers: vitamin K₁ and vitamin K₂. 
• Vitamin K1 is synthesized and stored in plants.
• Animals can convert Vitamin K1 into Vitamin K2.
• Vitamin K2 has several subtypes, which is the main storage form in Animals.
• Menaquinone-7 (MK7) is one of the subtype of Vitamin K2.
• MK7 can reduce the risk of bone fractures and cardiovascular disorders.
• MK7 can't produced by human tissues, but it can produced by E-coli bacteria in the Colon from Vitamin K1.

Research shows that the freezing and storing of vegetables and fruits and the heating of these foods are practices that do not cause excessive loss of vitamin K.

Health Benefits 

Vitamin K regulates Blood Clotting, prevents Osteoporosis, reduces Excessive Menstrual flow, reduce Internal Bleeding, reduces Menstrual Pain, good for Pregnant women who Suffers Vomiting and Nausea, prevents Hemorrhage in Babies, prevents Biliary Obtrusion,correct Digestive and Immune system, regulates Blood Sugar, increases the Flow of Urine,enhances the functioning of Liver, reduces Fracture, Maintains Strong Bone in Elders etc.

Amounts per Day

Males and females, 0-6 months: 2 micrograms
Males and females, 7-12 months: 2.5 micrograms
Males and females, 1-3 years: 30 micrograms
Males and females, 4-8 years: 55 micrograms
Males and females, 9-13 years: 60 micrograms
Males and females, 14-18 years: 75 micrograms
Males, 19 years and older: 120 micrograms
Females, 19 years and older: 90 micrograms
Pregnant or lactating females, 18 years and younger: 75 micrograms
Pregnant or lactating females, 19 years and older: 90 micrograms

Vitamin K Deficiencies

Bleeding including heavy menstrual bleeding, gum bleeding, bleeding within the digestive tract, nose bleeding, easy bruising, blood in the urine, prolonged clotting times, hemorrhaging, and anemia. 

Loss of bone (osteopenia), decrease in bone mineral density (osteoporosis), and fractures - including common age-related fractures like that of the hips.

Excess Calcium deposits in Soft Tissues (It may lead to Hardening of Arteries etc.)

Vitamin K Toxicities

There is no adverse effects have been reported for higher levels of Vitamin K intake from Food. But a synthetic form of Vitamin K, called Menadione (Vitamin K3) can cause health risks. This risk involves excessive oxidative stress and resultant damage to a variety of cell types, including kidney and liver cells.

Good Vegetable Sources

• Fruits: Avocado, Blackberry, Blueberries, Cranberries, Grapes, Kiwi Fruit, Longans, Mango, Mulberries, Pear, Plum, Pomegranate, Raspberries, Tomato etc.
• Vegetables: Alfalfa Seed,  Artichoke, Asparagus, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Cucumber, Kale, Leeks etc.
• Nuts & Grains:  Cashews, Chestnuts, Fiberts, Pine nuts, Rye etc.
• Legumes: Edamame, Kidney Beans, Spilt Peas etc.

Vitamin E

Vitamin E is Fat soluble.Some members of the vitamin E family are called tocopherols. These members include alpha tocopherol, beta tocopherol, gamma tocopherol, and delta tocopherol.

Other members of the vitamin E family are called tocotrienols. These members include alpha, beta, gamma, and delta tocotrienol.

In 1922, University of California researchers, Herbert Evans and Katherine Bishop discovered vitamin E in green leafy vegetables.

The recycling of vitamin E in the body is intricately connected to four other nutrients: Vitamin C, glutathione, selenium, and  Vitamin B3.

Exposure to air and factory processing can be particularly damaging to the vitamin E content of food.

Health Benefits 

Vitamin E prevents Cancer and other Chronicle diseases due to Free radicals, Improving Metabolism and Immune system, It prevents from Certain Heart diseases, ensures Better Eye-lens Clarity and prevents Cataracts.

Amounts per Day

Males and females, 0-6 months: 4 milligrams
Males and females, 6-12 months: 5 milligrams
Males and females, 1-3 years: 6 milligrams
Males and females, 4-8 years: 7 milligrams
Males and females, 9-13 years: 11 milligrams
Males and females, 14 years and older: 15 milligrams
Pregnant females, 18 years and older: 15 milligrams
Lactating females, 18 years and older : 19 milligrams

Vitamin E Deficiencies

In many research studies, low levels of vitamin E are associated with digestive system problems where nutrients are poorly absorbed from the digestive tract. These problems include pancreatic disease, gallbladder disease, liver disease, and celiac disease.

A second area of focus for vitamin E deficiency symptoms is called peripheral neuropathy. This area focuses on nervous system problems in the arms, hands, legs, and feet. Pain, tingling, and loss of sensation in these extremities have been associated with vitamin E deficiency.

Vitamin E Toxicities

When obtained from food sources alone, vitamin E has no documented research of toxicity. Vitamin E supplements, when taken in very high doses of 3000 IU or more, have been shown to have toxic effects. These effects include intestinal cramps and diarrhea, fatigue, double vision, and muscle weakness.

Good Vegetable Sources

• Fruits: Avocado, Blackberry, Blueberries, Cranberries, Grapes, Kiwi Fruit, Longans, Mango, Mulberries, Pear, Plum, Pomegranate, Raspberries, Tomato etc.
• Vegetables: Alfalfa Seed, Artichoke, Asparagus, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Kale, Leeks etc.
• Nuts & Grains: Cashews, Chestnuts, Fiberts, Pine nuts, Rye etc.
• Legumes: Edamame, Kidney Beans, Spilt Peas etc.

Vitamin D (Calciferol)

Vitamin D is known as a Sunshine Vitamin.Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body's requirement of vitamin D. It is a Fat soluble Vitamin.

In 1922, Edward Mellanby discovered Vitamin D while researching a disease called rickets. Vitamin D plays a role in maintaining normal blood levels of calcium. As a result, vitamin D impacts the absorption and storage of calcium. Vitamin D also stimulates the absorption of phosphorus.

Health Benefits 

It cures Rickets and Osteomalacia, Protects against Peripheral Arterial Disease, Cuts the risk of Cancer, Reduces bone fractures, helps in the treatment of Rachitic rosary.

Amounts per Day

Infants 0-6 months: 10 micrograms (400 IU) per day
Infants 6-12 months: 10 micrograms (400 IU) per day
Children 1-13 years: 15 micrograms (600 IU)
Teenagers 14-18 years: 15 micrograms (600 IU)
Adults 19-70 years: 15 micrograms (600 IU)
Adults above 70 years: 20 micrograms (800 IU)
Pregnant and lactating women: 15 micrograms (600 IU)

The National Academy of Sciences set Tolerable Upper Intake Levels (ULs) for vitamin D as follows:

infants, 0-6 months: 25 micrograms (1,000 IU) per day
infants, 6-12 months: 38 micrograms (1,500 IU) per day
children, 1-3 years: 63 micrograms (2,500 IU) per day
children, 4-8 year: 75 micrograms (3,000 IU)per day
children and adolescents, 9-18 years: 100 micrograms (4,000 IU) per day
adults, 19 years and older: 100 micrograms (4,000 IU) per day
pregnant and lactating women, 100 micrograms (4,000 IU) per day.

Vitamin D Deficiencies

Bone pain, frequent bone fractures, and softening of the bones can all be symptoms of vitamin D deficiency. So can muscle aches and muscle weakness since vitamin D helps to regulate muscle composition and prevent too much fat accumulation alongside of muscle tissue.The key role of vitamin D in regulation of immune response means that lowered immunity can be a symptom of vitamin D deficiency, as can the presence of any autoimmune disorder. In older persons, cognitive problems (disturbances in thought processes) and depression can be symptomatic of vitamin D deficiency, and in children, stunted growth and severe asthma have also been shown to have vitamin D deficiency as potential causes.

Vitamin D Toxicities

Symptoms of toxicity include loss of appetite, nausea, vomiting, high blood pressure, kidney malfunction, and failure to thrive.

Good Natural-Vegetable Sources

Sunlight & Mushrooms

Vitamin C (Ascorbic Acid)

Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation.
In 1747, Scottish naval surgeon James Lind discovered that an nutrient (now known to be vitamin C) in citrus foods prevented scurvy. It was rediscovered by Norwegians, A. Hoist and T. Froelich in 1912. Vitamin C was the first vitamin to be artificially synthesized in 1935. A process invented by Dr. Tadeusz Reichstein, of the Swiss Institute of Technology in Zurich.


Vitamin C is highly sensitive to air, water, and temperature. About 25% of the vitamin C in vegetables can be lost simply by blanching (boiling or steaming the food for a few minutes). This same degree of loss occurs in the freezing and unthawing of vegetables and fruits. Cooking of vegetables and fruits for longer periods of time (10-20 minutes) can result in a loss of over one half the total vitamin C content. When fruits and vegetables are canned and then reheated, only 1/3 of the original vitamin C content may be left. Consumption of vitamin C-rich foods in their fresh, raw form is the best way to maximize vitamin C intake.


Health Benefits
Vitamin C boosts Immunity, It protects from Free radicals, It protects from Scurvy, Heart disease, Stroke and Cancers like Lung, Mouth, Throat, Colon, Stomach and Esophagus, It lowers Blood pressure, It prevents Atherosclerosis, High Cholesterol, Congestive Heart Failure and Angina Pectoris, It lowers the Lead Toxicity (increasing Lead leads to Low IQ, High Blood pressure and Kidney damages).


Amounts per Day
1-3 years: 15 milligrams
4-8 years: 25 milligrams
Males 9-13 years: 45 milligrams
Males 14-18 years: 75 milligrams
Males 19 years and older: 90 milligrams
Females 9-13 years: 45 milligrams
Females 14-18 years: 65 milligrams
Females 19 years and older: 75 milligrams
Pregnant females 18 years: 80 milligrams
Pregnant females 19 years and older: 85 milligrams
Lactating females 18 years: 115 milligrams
Lactating females 19 years and older: 120 milligrams


Vitamin C Deficiencies
Full-blown symptoms of the vitamin C deficiency disease called scurvy - including bleeding gums and skin discoloration due to ruptured blood vessels. Poor wound healing can be a symptom of vitamin C deficiency. Weak immune function, including susceptibility to colds and other infections, can also be a telltale sign of vitamin C deficiency. Since the lining of our respiratory tract also depend heavily on vitamin C for protection, respiratory infection and other lung-related conditions can also be symptomatic of vitamin C deficiency.


Vitamin C Toxicities
At high supplemental doses involving 5 or more grams of vitamin C, diarrhea can result from the fluid in the intestine becoming too concentrated ("osmotic diarrhea").

Large supplemental doses of vitamin C can also increase levels of uric acid in the urine, because vitamin C can be broken down into uric acid. However, it is not clear that increased uric acid in the urine can increase a person's risk of forming uric acid kidney stones.

Finally, vitamin C can increase a person's absorption of Iron from plant foods; and persons who have health problems related to excess free iron in their cells may want to consider avoiding high supplemental doses of vitamin C. It is important to remember that all of the above toxicity-related issues involve vitamin C in supplemental form, not as it naturally occurs in food.

In 2000, the National Academy of Sciences set a Tolerable Upper Intake Level (UL) for vitamin C at 2,000 milligrams (2 grams) for adults 19 years or older.

Good Vegetable Sources

• Fruits: Breadfruit, Guava, Kiwi Fruit, Mango, Mulberries, Orange, Lemon, Papaya, Passion Fruit, Pineapple, Strawberry etc.
• Vegetables: Amaranth Leaves, Broccoli, Brussels Sprouts, Kale, Swiss Chard etc.
• Nuts & Grains: Chestnut.
• Legumes: Edamame.

Vitamin B12 (Cobalamin)

Vitamin B12 is a threatening Subject for Vegans. There is no adequate Natural-Vegetable source for Vitamin B12. Using Fortified foods and Supplements are not a good-Natural way of solution. 

Vitamin B12 was discovered simultaneously by two research teams, one in the United States and one in England. It was the culmination of an intensive worldwide search for a compound that could effectively treat pernicious anemia.

During the 1930s, researchers around the world began trying to isolate the active ingredient in liver that contained its curative properties. The "antipernicious anemia factor" was believed to be a B vitamin. It was even given the name B12 long before it was isolated.

Testing was surprisingly slow. Patients were fed extracts of liver rather than the liver itself, but for some reason researchers could not measure the amount of vitamin B12 these liver extracts contained. They could only guess at the extracts' potency by measuring red blood cell growth in each patient's blood.

For years, Karl Folkers, an American chemist at a prominent pharmaceutical company, had been directing a research team that was working on the problem. In 1948, the group finally came up with a solution. They found they could measure the vitamin indirectly by measuring the growth rate of certain bacteria that needed vitamin B12 to grow. This system speeded the purification process of the vitamin enormously.
Pernicious anemia is a blood disorder in which red blood cells fail to develop normally. The steady decline of red blood corpuscles eventually leads to death. The disease was first described completely in 1849 by English physician Thomas Addison (1793-1860). Addison noted the typical symptoms included increasing weakness and pallor of the patient. This was accompanied by obesity (weight gain) rather than weight loss.

Vitamin B12 is a Discussion factor between Vegetarians and Non-vegetarians.

Some says Vegan-Vitamin B12 deficiency is a Myth:   

•  http://www.naturalnews.com/029531_vitamin_B12_vegan.html
• http://www.rawfoodexplained.com/why-we-should-not-eat-meat/its-a-lie-vegans-are-not-lacking-in-vitamin-b12.html
• http://thistimethisspace.com/2010/09/05/b12-a-myth-and-a-note-of-caution/

 The origin of vitamin B12 in nature appears to be microbial synthesis. It is synthesized by many bacteria but apparently not by yeasts or by most fungi. There is no convincing evidence that the vitamin is produced in tissues of higher plants or animals. Microbial synthesis of this vitamin in the alimentary tract is of considerable importance for animals.

Health Benefits

It helps in Cell maintenance, helps in DNA formation, Improves Stamina, reduces the level of Cholesterol, help in the treatment of Sickle Cell Anemia, Alzheimer's disease, Anemia and Breast cancer.

Amounts per Day

0-6 months: 400 nanograms
6-12 months: 500 nanograms
1-3 years: 900 nanograms
4-8 years: 1.2 micrograms
males 9-13 years: 1.8 micrograms
males 14 years and older: 2.4 micrograms
females 9-13 years: 1.8 micrograms
females 14 years and older: 2.4 micrograms
Pregnant females of any age: 2.6 micrograms
Lactating females of any age: 2.8 micrograms

Vitamin B12 Deficiencies

 dandruff, nervousness, decreased blood clotting, numbness in feet, decreased reflexes, paleness, depression, red tongue, difficulty in swallowing, sore tongue, fatigue, tingling in feet, heart palpitations, weakness, memory problems, weak pulse, menstrual problems etc.

Vitamin B12 Toxicities

No toxicity levels have been reported for vitamin B12, and no toxicity symptoms have been identified in scientific research studies. Even long-term studies, in which subjects have taken 1,000 micrograms of the vitamin on a daily basis for five years, have revealed no toxicity effects.

While not a consideration in the daily diet or in everyday supplementation of B12, it should be noted that in the case of some medical therapies involving injection of B12, allergic reactions have been reported.

Good Vegetable Sources

Plant products are practically devoid of B12. The vitamin B12 reported in higher plants in small amounts may result from synthesis by soil microorganisms, excretion of the vitamin onto soil, with subsequent absorption by the plant. Root nodules of certain legumes contain small quantities of vitamin B12.

Vitamin B9 (Folate / Folic acid)

Folate and folic acid are both forms of B9. It was discovered by Lucy Wills in 1933.

Plants can lose up to 40% of their folate content from cooking. Processed grains and flours can lose up to 70% of their folate, and despite this processing loss, processed grains and flours are not required to be enriched with folate, even though they are legally required to be enriched with other B vitamins including B1, B2, and B3.

Health Benefits

Vitamin B9 improves the working of Human Heart, reduces the chance of Stroke, reducing the occurrence of Cancers, restricts the defects in Pregnancy and Birth of a child, Builds Muscles, enhances Cells, performs as a co-enzyme in DNA synthesis, improves the Hemoglobin level in body, reduces Mental and Emotional disorders.

Amounts per Day

0-6 months: 65 micrograms
6-12 months: 80 micrograms
1-3 years: 150 micrograms
4-8 years: 200 micrograms
Males 9-13 years: 300 micrograms
Males 14 years and older: 400 micrograms
Females 9-13 years: 300 micrograms
Females 14 years and older: 400 micrograms
Pregnant females of any age: 600 micrograms
Lactating females of any age: 500 micrograms

Vitamin B9 Deficiencies

Because of its link with the nervous system, Vitamin B9 deficiency can be associated with irritability, mental fatigue, forgetfulness, confusion, depression, and insomnia. The connections between folate, circulation, and red blood cell status make folate deficiency a possible cause of general or muscular fatigue. The role of folate in protecting the lining of body cavities means that folate deficiency can also result in intestinal tract symptoms (like diarrhea) or mouth-related symptoms like gingivitis or periodontal disease. Excessive intake of alcohol, smoking, and heavy coffee drinking can also contribute to Vitamin B9 deficiency.

Vitamin B9 Toxicities

At very high doses greater than 1,000-2,000 micrograms, folate intake can trigger the same kinds of nervous system-related symptoms that it is ordinarily used to prevent. These symptoms include insomnia, malaise, irritability, and intestinal dysfunction. Primarily for these reasons, the Institute of Medicine at the National Academy of Sciences set a tolerable upper limit (UL) in 1998 of 1,000 mcg for men and women 19 years and older. This UL was only designed to apply to "synthetic folate" defined as the forms obtained from supplements and/or fortified foods.

Good Vegetable sources

• Fruits: Avocado, Blackberry, Breadfruit, Cherimoya, Dates, Guava, Mango, Orange, Papaya, Passion Fruit, Pineapple, Pomegranate, Raspberries, Strawberry etc.
• Vegetables: Amaranth Leaves, Artichoke, Asparagus, Beets, Broccoli, Brussels Sprouts, Cabbage Savoy etc.
• Nuts & Grains: Buck Wheat, Chest Nuts, Oats, Rye, Sunflower Seeds, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
• Legumes: Most legumes are good sources of Folate but these are very good sources: Black Eyed Peas, Edamame, Soy Beans.