खाद्यभ्रमंती - काश्मिरी-दही-भेंडी

• Vitamins – A cup of contains 26.1 mg of antioxidant vitamin C, which neutralizes free radicals and promotes a healthy immune system. Okra is also a good source of B-complex vitamins, with a cup offering up .211 mg of thiamin, or vitamin B-1, and .088 mg of riboflavin, or vitamin B-2; both are vital for energy production in the body. It also contains .299 mg — or 20 percent of the recommended daily value — of vitamin B-6, or pyridoxine, needed to produce over 100 enzymes involved in protein metabolism. Finally, it provides 453 IU of vitamin A — necessary for the health of the respiratory tract — along with an additional 272 mcg of the beneficial plant pigment beta-carotene, converted to vitamin A in the body.

• Minerals – With 123 mg of calcium per cup, okra provides more than 10 percent of the daily value of this essential mineral, vital for the maintenance of strong bones and teeth. It also contains 216 mg of potassium, needed for stable heart rate and blood pressure, as well as .45 mg of iron, necessary for hemoglobin production. Okra contributes healthy amounts of essential trace minerals, with .69 mg of zinc, essential for wound healing; .136 mg of copper, needed to produce red blood cells; and .470 mg of manganese, indispensable for producing the natural antioxidant superoxide dismutase.

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