Okra, also known as ‘Lady’s Finger’, is a flowering plant known for its edible seed pods. It is cultivated in warm and tropical climates, such as those in Africa and South Asia.
Sometimes referred to as ‘Lady’s Finger’, okra comes in two colors – red and green. Both varieties taste the same, and the red one turns green when cooked.
Biologically classified as a fruit, okra is generally used as a vegetable in cooking. It is frequently used in South American cuisine and is a popular addition to gumbo. However, it can have a mucilaginous texture, which some people find unpleasant.
Although not one of the most common foods, okra is rich in nutrients. Here are 7 nutritional and health benefits of okra:
- Rich in Nutrients: Okra boasts an impressive nutritional profile. A cup (100 grams) of raw okra contains:
- Calories: 33
- Carbohydrates: 7 grams
- Protein: 2 grams
- Fat: 0 grams
- Fiber: 3 grams
- Magnesium: 14% of the Daily Value (DV)
- Folic Acid: 15% of the DV
- Vitamin A: 14% of the DV
- Vitamin C: 26% of the DV
- Vitamin K: 26% of the DV
- Vitamin B6: 14% of the DV Okra is an excellent source of vitamins C and K1, contributing to overall immune function, and vitamin K1 is crucial for blood clotting. Additionally, okra is low in calories and carbohydrates and contains modest protein and fiber.
- Contains Beneficial Antioxidants: Okra contains many antioxidants beneficial for health. Antioxidants prevent damage caused by free radicals. The main antioxidants in okra are polyphenols, including flavonoids and isoquercitrin, as well as vitamins A and C. Research suggests that a diet rich in polyphenols may improve heart health by reducing the risk of blood clots and oxidative damage.
- May Reduce Heart Disease Risk: High cholesterol levels are linked to an increased risk of heart disease. Okra contains a thick, gel-like substance called mucilage, which binds to cholesterol during digestion, promoting its elimination in stools, rather than being absorbed in the body. An 8-week study on mice showed that those fed a diet with okra eliminated more cholesterol in their stools and had lower total cholesterol levels than the control group.Another potential heart benefit of okra is its polyphenol content. A 4-year study on 1,100 people found that those on a diet high in polyphenols had lower inflammatory markers associated with heart disease.
- May Have Anticancer Properties: Okra contains a type of protein called lectin, which may inhibit the growth of human cancer cells. A test-tube study on breast cancer cells found that lectin from okra could prevent cancer cell growth by up to 63%. Another test-tube study on mouse metastatic melanoma cells found that okra extract caused cancer cell death.
- May Lower Blood Sugar: Maintaining healthy blood sugar levels is crucial for overall health. Research in mice suggests that consuming okra or okra extract may help lower blood sugar levels.
- Beneficial for Pregnancy: Folate (vitamin B9) is an important nutrient for pregnant women, helping to reduce the risk of neural tube defects. Okra is a nutritious food with many health benefits. It’s rich in magnesium, folic acid, fiber, antioxidants, and vitamins C, K1, and A. Okra can offer benefits to pregnant women, heart health, and blood sugar control. It may even have anticancer properties.
Cooking okra can be simple. Add it to your list to try a new ingredient with powerful health effects