Okra is a small flowering plant packed with a variety of vitamins, minerals, fiber, antioxidants and other healthy nutrients. Okra is described as slimy, with a mild, grassy flavor when cut or cooked. Many people think that okra is a vegetable, but it is a fruit because it contains seeds.
There are various ways to consume okra. The fruit is often used in soups, stews, and gumbo recipes. Okra juice has become a trendy drink lately. It is made by soaking okra shells in water.
This article discusses the health benefits of okra, how to prepare it, and why some people may want to talk to their health care provider before eating okra.
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Okra is Very Beneficial for You: 7 Benefits
There are many reasons to add okra to your grocery shopping list. In addition to good nutrition, okra can improve heart health, strengthen bones, regulate blood sugar, support gut health and more.
Provides Good Nutrition
Okra is loaded with vitamins and minerals. The slimy substance inside okra is called mucilageIt is also high in fibre.
One cup of cooked okra provides:
- Calories: 56
- Fat: 0.32 grams (g)
- Fiber: 5.4g
- Protein: 3.31 g
- Calcium: 141 milligrams (mg)
- Magnesium: 97.6 mg
- Vitamin C: 33.6 mg
- Potassium: 514 mg
- Iron: 1.06 mg
- Vitamin K: 53.8 micrograms (mcg)
May Improve Heart Health
Okra contains polyphenols, which are special antioxidants found in plant foods that reduce the risk of heart problems and stroke.
The mucilage in okra may bind to cholesterol during digestion, causing cholesterol to be eliminated from the body through feces rather than being absorbed. One study found that mice fed a high-fat diet containing okra powder had lower blood cholesterol levels. But more human studies are needed.
May Protect Against Cancer
Okra contains antioxidants and a protein called lectin that may have antitumor properties. In one laboratory study, the lectin in okra stopped cancer cell growth in breast cancer cells by up to 63%. However, studies in humans are needed to confirm these results.
Strengthens Bones
Okra is a good source of calcium and vitamin K, which are important for bone health. Research shows that consuming foods rich in vitamin K can help strengthen bones and prevent fractures.
Helps Regulate Blood Sugar
Research suggests that okra helps control blood sugar levels. In one study, mice that consumed liquid sugar and pure okra had less increases in blood sugar than mice in a control group. Experts believe that fruit may prevent sugar from being absorbed during digestion.
But the study authors warn that okra may interfere with the diabetes drug metformin, so people taking this medication should talk to their healthcare provider before adding okra to their diet.
Offers Benefits to Pregnant Women
One cup of okra contains about 15% of the daily value of folate, an important nutrient for pregnant women. Folate helps reduce the risk of neural tube defects in fetuses.
Helps Intestinal Health
The dietary fiber in okra may help prevent constipation and reduce bloating. Additionally, okra contains a special type of fiber called pectin, which helps increase good bacteria in your gut.
Okra and Intestinal Health
While okra may provide benefits to the intestines, eating too much of the fruit can have the opposite effect. Okra contains fructans, which can cause gas, diarrhea, bloating, or cramping in some people.
Popular (and Unique) Ways to Prepare Okra
There are many different ways to prepare, cook and consume okra. You can buy okra year-round, but it’s in season in late summer or early fall.
Okra Juice
Okra juice is made by soaking okra pods for up to 24 hours. While there isn’t much solid research on the benefits of okra juice, some people claim that this drink can aid weight loss and regulate blood sugar levels. Proponents say it’s best to drink okra juice first thing in the morning on an empty stomach.
The Effect of Okra Juice on Women
Some people say they are nervous about okra juice’s ability to support female sexual health. Although research is limited, online claims state that okra juice may help maintain hormonal balance and improve libido.
Cooked Okra
There are many different ways to cook okra. You can fry, boil, steam or saute. Or you can add it to soups, stews, or gumbo dishes.
Raw Okra
The leaves, buds, flowers, pods, stems and seeds of okra are edible. Some people enjoy raw okra with their favorite sauce, such as ranch dressing. You can also add raw okra to smoothies or salads.
pickled okra
Pickling okra is a popular way to prepare meals. A jar of okra marinade typically contains fresh okra, dill, spices, and a vinegar solution. You can buy okra pickle from a store or make it yourself at home.
Where Does Okra Grow?
Okra is originally from Africa. It grows in warm climates, including South America.
Is There Anyone Who Doesn’t Eat Okra?
Okra may not be a good choice for everyone. Too much okra may adversely affect individuals with certain medical conditions. Fructans in okra may cause gas, bloating, or diarrhea in people with digestive problems.
Okra also contains compounds called oxalatesThis may increase the risk of kidney stones in people who have had kidney stones in the past.
Those who use the drug metformin should avoid eating excessive okra.
Vitamin K in okra naturally helps blood clot. People who use blood thinners should also be careful when consuming okra due to its high vitamin K content.
Summary
Okra is a nutritious food that offers many health benefits. The vitamins and minerals in fruit can help protect your heart, regulate blood sugar levels, strengthen bones, improve gut health and more.
From okra juice to okra pickle, there are many different ways to prepare and consume the fruit. If you have an underlying medical condition, it’s a good idea to talk to your healthcare provider before adding okra to your diet.