Menu
eMediHealth Logo
Subscribe
No Result
View All Result
eMediHealth Logo
Subscribe
No Result
View All Result

Home > Nutrition > Why You Should Add Okra to Your Diet

Why You Should Add Okra to Your Diet

March 5, 2020 - Updated on July 22, 2021
10 min read
By Kimberly George, RDN | Registered Dietitian

In this article:

  • Nutritional Content of Okra
  • Okra Varieties
  • Advantages of Including Okra in the Diet
  • Other Benefits of Okra
  • How to Consume Okra
  • Okra for Industrial Use
  • Selection and Storage
  • Young Versus Mature Okra: Which Is Better?
  • Okra Allergy
  • Drug Interactions
  • Most-Asked Questions About Okra
  • Final Word

Okra is known by different names in many parts of the world – ladies’ fingers in England, gumbo in the United States, guino-gombo in Spain, guibeiro in Portugal, and bhindi in India. Abelmoschus esculentus is the scientific name of okra, and it is one of the most commonly known and utilized species of the family Malvaceae. (1)

okra benefits

Okra has high nutrition content and is an economic crop grown in tropical and subtropical areas. This perennial vegetable is resistant to extreme heat and drought conditions but susceptible to frosts, which can damage the pods.

It is a popular vegetable consumed all around the world. The various plant parts of this tropical vegetable, namely, the fresh leaves, flowers, stems, buds, pods, and seeds, have an array of uses.

Nutritional Content of Okra

nutritional value of okra

Okra is a non-starchy vegetable and contains a number of essential vitamins and minerals. It is fat-free, cholesterol-free, very low in sodium, and low in calories. It is an excellent source of vitamin C, a good source of magnesium, fiber, and folate; and a moderate source of thiamin. (2)

Advertisements

The seeds contain proteins that have an amino acid composition similar to that of soybeans, making it a potential supplement to legume- or cereal-based diets.

One cup of raw okra contains:

  • Water – 89.58 g
  • Energy – 33 kcal
  • Protein – 1.93 g
  • Fat – 0.19 g
  • Carbohydrate – 7.45 g
  • Fiber – 3.2 g

Okra Varieties

There are mainly two types of okra:

  • The long-duration variety is the most common form of okra cultivated over a long, hot growing season.
  • The short-duration variety refers to dwarf varieties that were created later, which have a short stature, mature quickly, and bear small fruits.

Other popular okra varieties include Red Burgundy, Emerald, Louisiana Green Velvet, Clemson Spineless, Dwarf Green Long Pod, Hastings Improved Perkins, Annie Oakley, UGA Red, Lee, Chinese Okra, and Purple Okra.

Advantages of Including Okra in the Diet

Here are a few suggested health benefits of consuming okra:

1. May reduce blood sugar levels

okra consumption can help reduce blood sugar levels

Diabetes mellitus is a complex metabolic disorder that can lead to many complications. This disease condition is prevalent worldwide.

Advertisements

Several studies have explored okra’s effect on blood glucose levels. Okra is rich in fiber and phytochemicals, which promote stable blood sugars. Some studies suggested that okra extracts can decrease blood glucose and cholesterol levels. (3)(4)(5)

Summary:

Several studies have shown the benefits of okra in promoting stable blood sugar levels. Incorporating okra in the diet may contribute to improved glucose control.

2. May contribute to a healthy pregnancy

Like all dark green vegetables, okra is a good source of folate, which is an important nutrient for pregnant women. Adequate folate intake promotes healthy fetal development and prevents neural tube defects such as spina bifida. It may also prevent early miscarriage. (1)(6)

Summary:

Incorporating okra into a balanced diet is an excellent way of taking in folate, which is vital for a healthy pregnancy.

Other Benefits of Okra

In addition to the benefits of okra already mentioned, here are additional proclaimed benefits of including okra in your diet. However, these benefits still require additional research.

1. May reduce cholesterol levels

Animal studies have reported that okra extracts may help reduce cholesterol levels, although further human studies are needed to reach conclusions. (7)(8)(9) Okra is naturally saturated fat-free and cholesterol-free.

2. May maintain healthy bones

Balanced eating is essential for bone health. Multiple nutrients contribute to bone mineralization, including calcium, vitamin D, phosphorus, magnesium, and protein.

A serving of okra provides 6% of the daily value of calcium and 16% of the daily value of magnesium. Thus, okra, in addition to balanced eating and weight-bearing exercises, may contribute to bone health. (10)

Advertisements

3. May help maintain healthy skin

Okra protein and oil extracts have been added to various skin care products with beneficial results.

One study found that an alcohol-based hand rub that contained okra polysaccharide caused lesser skin dryness than traditional hand cleansing products. (11) Another study suggested that the flavonoids in okra can potentially act as UVB protective agents and, therefore, may be used in topical herbal sunscreens. (12)

A third study evaluated okra oil extraction and demonstrated its use in making soaps, quick-drying oils, and emulsifiers. (13)

ALSO READ:

  • Foods for Healthy and Younger-Looking Skin
  • Diet Secrets and Practices for Clear, Glowing Skin

4. May fight fatigue

Okra pods are rich in flavonoids, polysaccharides, and polyphenols that have strong antioxidant and antifatigue effects. (14)(15) However, fatigue is a complex condition, and additional research is necessary to establish the link between consuming okra and fatigue.

5. May protect against liver diseases

Animal studies have revealed that okra seed oil consumption could effectively protect against liver damage due to its potent antioxidant property. (16)(17)

Advertisements

6. May help in weight management

One study found that okra polysaccharide lowered body weight and glucose levels, improved glucose tolerance, and decreased serum total cholesterol levels in mice. (18)

7. May aid in digestion

Okra is a high-fiber food and may contribute to a healthy digestive tract. Adequate fiber adds bulk to food and helps move food through the digestive tract. Thus, consuming this vegetable may reduce constipation.

A study found that okra’s mucilaginous properties may protect the gut against H. pylori, the bacteria that cause ulcers. (19)

Advertisements

ALSO READ: Foods to Improve Your Digestion

8. May boost immunity

Studies have explored the relationship between okra and immunity. A study found that okra polysaccharides may improve immune response in mice. (20)

9. May help fight cancer

Several in-vitro studies have highlighted the antitumor effects of okra polysaccharides on cancer cells. Further studies are still needed to establish its efficacy in fighting cancer cells. (21)(22)

How to Consume Okra

Fresh unripe okra pods and okra leaves are used in a variety of cuisines and can be enjoyed fried, boiled, pickled, or stir-fried whole. Here’s how you can include different parts of the plant in your diet:

  • This mucilaginous plant is commonly used as a thickening agent in soups and stews.
  • Young leaves are frequently used in salads and are prepared similarly to spinach.
  • Seeds can be pressed for oil or roasted and used as a coffee substitute.

Okra for Industrial Use

industrial uses of okra

Okra has attributes that allow it to be used for other purposes:

  • Okra mucilage has a composition similar to that of polysaccharides and is being developed as an option for biodegradable food packaging. (23)
  • Okra is also used as foliage for biomass and construction material.
  • Okra handicrafts are also available.
  • Dried okra stems may be utilized as paper pulp or a fuel source.

Selection and Storage

When buying or harvesting okra, choose brightly colored green pods no more than 4 inches in length. Avoid dull, bruised, soft, or blemished pods. Okra should be firm and snaps easily. Older pods are tough with dark tops and are more sticky or gooey.

Follow these tips when storing okra:

  • Store okra in the refrigerator in a paper bag or wrapped in a paper towel in a perforated plastic bag. The okra will be good for 2–3 days in the crisp section.
  • If storing for later use, trim the ends, blanch for 3–4 minutes, and then quickly cool in ice water. Dry and freeze in a Ziploc bag.

Young Versus Mature Okra: Which Is Better?

Okra pods must be harvested young if they are to be eaten. The ideal harvest time is within 3–5 days of blooming for optimal quality. The pods mature quickly and as they age, they become tougher, more fibrous, and less acceptable to eat.

Okra Allergy

An okra allergy can be triggered by consuming or handling the vegetable, and it is typically marked by itchiness, hives, tingling around or in the mouth, difficulty breathing, and nasal congestion. People with an allergy to okra may also have reactions to althea tea and cottonseed oil and meal.

Drug Interactions

It is advisable for people taking metformin to be aware of its interaction with okra. A study revealed that an okra solution decreased the absorption of metformin and, thus, reduced the medication’s effectiveness. It is advised to eat okra in moderate amounts. (24)

Most-Asked Questions About Okra

general queries about okra

Is okra good for blood pressure?

A nutrient-rich diet helps in lowering blood pressure. Okra is a moderate source of magnesium, which helps maintain and regulate blood pressure.

Can okra be eaten raw?

The entire okra plant is edible. Okra leaves are routinely eaten raw in salads similar to spinach, but okra is typically enjoyed cooked.

What does okra taste like?

Okra has a mild flavor that is slightly grassy. It is often compared to eggplant or green beans. It easily takes on the flavor of spices and ingredients prepared along with it.

How can okra be cooked such that it will not be too slimy?

Always choose fresh, brightly colored okra. Using high heat when cooking may decrease the slimy texture. Dry the okra completely before cooking.

Other tips to decrease the slimy texture include limiting cuts to the vegetable, leaving on the top, precooking it at a high temperature, cutting okra while frozen, or soaking it in vinegar for 30 minutes before use.

Will drinking okra water make me lose weight and improve my blood sugar level?

It has become common among people to drink okra water. Okra pods are nutrient-dense, but there is no scientific evidence that drinking okra water will benefit your health. If you would like to try, soak okra overnight in water and drink it in the morning after removing the okra.

Final Word

Okra is high in nutrients while being low in calories, fat, cholesterol, and sodium, making it a healthy addition to your daily diet. Okra is a versatile crop with multiple uses of its leaves, buds, flowers, and pods. For long, it has been used as a vegetable and a source of antioxidants as well. (25)

But a single food cannot improve your health by itself, no matter how nutritious it may be. The best way to derive the goodness of okra is to consume it as part of an overall healthy, well-balanced diet.

References
  1. Gemede HF, Haki GD, retta N, woldegiorgisashagrie z. Nutritional Quality and Health Benefits of “Okra” (Abelmoschusesculentus): A Review. ResearchGate. https://www.researchgate.net/publication/277813487. Published January 2015.
  2. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients.
  3. Khosrozadeh M, Heydari N, Abootalebi M. The Effect of AbelmoschusEsculentus on Blood Levels of Glucose in Diabetes Mellitus. Iranian journal of medical sciences. https://www.ncbi.nlm.nih.gov/pubmed/27840529. Published May 2016.
  4. Sabitha V, Ramachandran S, Naveen KR, Panneerselvam K. Antidiabetic and antihyperlipidemic potential of Abelmoschusesculentus (L.) Moench. in streptozotocin-induced diabetic rats. Journal of pharmacy &bioallied sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178946/. Published July 2011.
  5. Falodun PA. Tropical Journal of Natural Product Research. TJNPR. https://www.tjnpr.org/viewarticle.aspx?articleid=172.
  6. Greenberg JA, Bell SJ, Guan Y, Yu Y-H. Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in obstetrics &gynecology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/. Published 2011.
  7. Wang H, Chen G, Ren D, Yang S-T. Hypolipidemic activity of okra is mediated through inhibition of lipogenesis and upregulation of cholesterol degradation. Phytotherapy research: PTR. https://www.ncbi.nlm.nih.gov/pubmed/23606408. Published February 2014.
  8. Chen Y, Zhang B-C, Sun Y-H, Zhang J-G, Sun H-J, Wei Z-J. Physicochemical properties and adsorption of cholesterol by okra (Abelmoschusesculentus) powder. Food & function. https://www.ncbi.nlm.nih.gov/pubmed/26359588. Published December 2015.
  9. Fan S, Zhang Y, Sun Q, et al. Extract of okra lowers blood glucose and serum lipids in high-fat diet-induced obese C57BL/6 mice. The Journal of nutritional biochemistry. https://www.ncbi.nlm.nih.gov/pubmed/24746837. Published July 2014.
  10. Osteoporosis Diet & Nutrition: Foods for Bone Health. National Osteoporosis Foundation. https://www.nof.org/patients/treatment/nutrition/.
  11. Kanlayavattanakul M, Rodchuea C, Lourith N. Moisturizing effect of alcohol-based hand rub containing okra polysaccharide. International journal of cosmetic science. https://www.ncbi.nlm.nih.gov/pubmed/22404565. Published June 2012.
  12. Patwardhan J, Bhatt P. Flavonoids Derived from Abelmoschusesculentus Attenuates UV-B Induced Cell Damage in Human Dermal Fibroblasts Through Nrf2-ARE Pathway. Pharmacognosy magazine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4883069/. Published May 2016.
  13. Sami R, Lianzhou J, Yang L, Ma Y, Jing J. Evaluation of fatty acid and amino acid compositions in okra (Abelmoschus esculentus) grown in different geographical locations. BioMed research international. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793589/. Published 2013.
  14. Li Y-X, Yang Z-H, Lin Y, Han W, Jia S-S, Yuan K. Antifatigue Effects of Ethanol Extracts and Polysaccharides Isolated from Abelmoschusesculentus. Pharmacognosy magazine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989798/. Published 2016.
  15. Xia F, Zhong Y, Li M, et al. Antioxidant and Anti-Fatigue Constituents of Okra. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632455/. Published October 26, 2015.
  16. Zhang J, Lu Y, Yang X, Zhao Y. Supplementation of okra seed oil ameliorates ethanol-induced liver injury and modulates gut microbiota dysbiosis in mice. Food & function. https://www.ncbi.nlm.nih.gov/pubmed/31513213. Published October 16, 2019.
  17. Alqasoumi SI. ‘Okra’ Hibiscus esculentus L.: A study of its hepatoprotective activity. Saudi pharmaceutical journal: SPJ: the official publication of the Saudi Pharmaceutical Society. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3745186/. Published April 2012.
  18. Fan S, Guo L, Zhang Y, Sun Q, Yang B, Huang C. Okra polysaccharide improves metabolic disorders in high-fat diet-induced obese C57BL/6 mice. Molecular nutrition & food research. https://www.ncbi.nlm.nih.gov/pubmed/23894043. Published November 2013.
  19. Messing J, Thöle C, Niehues M, et al. Antiadhesive properties of Abelmoschusesculentus (Okra) immature fruit extract against Helicobacter pylori adhesion. PloS one. https://www.ncbi.nlm.nih.gov/pubmed/24416297. Published January 9, 2014.
  20. Wahyuningsih SPA, Pramudya M, Putri IP, Winarni D, Savira NII, Darmanto W. Crude Polysaccharides from Okra Pods (Abelmoschusesculentus) Grown in Indonesia Enhance the Immune Response due to Bacterial Infection. Advances in pharmacological sciences. https://www.ncbi.nlm.nih.gov/pubmed/30402093. Published October 9, 2018.
  21. Monte LG, Santi-Gadelha T, Reis LB, et al. Lectin of Abelmoschusesculentus (okra) promotes selective antitumor effects in human breast cancer cells. Biotechnology letters. https://www.ncbi.nlm.nih.gov/pubmed/24129958. Published March 2014.
  22. Chaemsawang W, Prasongchean W, Papadopoulos KI, Ritthidej G, Sukrong S, Wattanaarsakit P. The Effect of Okra (Abelmoschusesculentus (L.) Moench) Seed Extract on Human Cancer Cell Lines Delivered in Its Native Form and Loaded in Polymeric Micelles. International journal of biomaterials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6855069/. Published October 21, 2019.
  23. Araújo AWO, FilhoCsiliva. Okra mucilage and corn starch bio-based film to be applied in food. ResearchGate. https://www.researchgate.net/publication/327584166. Published September 2018.
  24. Khatun H, Rahman A, Biswas M, Islam AU. Water-soluble Fraction of Abelmoschusesculentus L Interacts with Glucose and Metformin Hydrochloride and Alters Their Absorption Kinetics after Coadministration in Rats. ISRN pharmaceutics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263724/. Published 2011.
  25. Durazzo A, Lucarini M, Novellino E, Souto EB, Daliu P, Santini A. Abelmoschusesculentus (L.): Bioactive Components’ Beneficial Properties-Focused on Antidiabetic Role-For Sustainable Health Applications. Molecules (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337517/. Published December 21, 2018.
  • Was this article helpful?
  • YES, THANKS!NOT REALLY
Spread the Love❤️
Advertisements
Advertisements
Advertisements
Advertisements

Newsletter

Get our BEST updates delivered to your inbox:



This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Categories

  • Nutrition
  • Wellness
  • Oral Care
  • Eye Care
  • Heart Health
  • Skin & Beauty
  • Women’s Health
  • Ear, Nose & Throat
  • Respiratory Health

Links

  • Home
  • About Us
  • Contact
  • Privacy Policy
  • Terms and Conditions
  • Cookie Policy
  • Editorial Policy
  • Advertising Policy
  • Subscribe to Newsletter
eMediHealth

This site provides content for informational purposes only. The information provided is not intended for use as medical advice, diagnosis, or treatment. In case of a medical concern or emergency, please consult your healthcare provider.

This website is certified by Health On the Net Foundation.

Our Network: Little Extra

© 2019 eMediHealth. All rights reserved.

No Result
View All Result
  • Nutrition
  • Skin & Beauty
  • Wellness
  • Yoga & Meditation
  • Women’s Health
  • Heart Health
  • Allergy & Immunology
  • Bones & Joints
  • Child Health
  • Digestive
  • Ear, Nose & Throat
  • Eye Care
  • Glands & Hormones
  • Health News
  • Infectious Diseases
  • Mental Health
  • Nervous System
  • Oral Care
  • Pain Management
  • Respiratory Health
  • Sleep Disorders
  • Urological Health

© 2019 eMediHealth. All rights reserved.