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Okra is a small flowering plant that is packed with vitamins, minerals, fiber, antioxidants and other healthy nutrients. Okra is described as slimy when cut or eaten with a mild grassy flavor. Many think of okra as a vegetable, but it is actually a fruit since it contains seeds.
There are different ways to eat okra. The fruit is often used in soups, stews, and gumbo recipes. Recently, okra water has become a trendy drink. It is made by soaking okra pods 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 it.
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Okra Is Really Good For You: 7 Benefits
There are many reasons to add okra to your grocery shopping list. Combined with 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 material inside the okra, called mucilagealso high in fiber.
One cup of cooked okra provides the following:
- calories: 56
- Fat: 0.32 grams (g)
- Fiber: 5.4 g
- 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)
It may boost Heart Health
Okra contains polyphenols, which are special antioxidants in plant foods that reduce the risk of heart problems and stroke.
The mucilage in okra can bind to cholesterol during digestion, causing it to leave the body through your stool rather than being absorbed. One study found that mice fed a high-fat diet containing okra powder had lower blood cholesterol levels. However, more human studies are needed.
May Protect Against Cancer
Okra contains antioxidants and a protein called lectin, which may have antitumor properties. In a laboratory study, lectin in okra stopped cancer cell growth by up to 63% in breast cancer cells. However, research in humans is needed to confirm these findings.
Strengthens Bones
Okra is a good source of calcium and vitamin K, which is important for bone health. Studies show that foods high in vitamin K may help strengthen bones and prevent fractures.
Helps Regulate Blood Sugar
Research suggests that okra helps control blood sugar levels. In one study, rats that ate liquid sugar and purified okra had fewer blood sugar spikes than rats in the control group. Experts believe that the fruit may prevent sugar from being absorbed during digestion.
However, the authors of the study warn that okra can interfere with the diabetes drug metformin, so people taking this drug should talk to their health care provider before adding okra to their diet.
Benefit Offers for Pregnant People
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 the fetus.
Helps Gut Health
The dietary fiber in okra may help prevent constipation and reduce bloating. Plus, okra has a specific type of fiber called pectin, which helps boost the good bacteria in your gut.
Okra and Gut Health
While okra can offer gut benefits, 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.
Common (and Unusual) Ways to Prepare Okra
There are many different ways to prepare, cook and eat okra. You can buy okra year-round, but it’s in season in late summer or early fall.
Okra water
Okra water is made by soaking okra pods for up to 24 hours. Although there is not enough solid research on the benefits of okra water, some people claim that the drink can promote weight loss and regulate blood sugar levels. Advocates say it’s best to drink okra water on an empty stomach first thing in the morning.
Effect of Okra Water on Women
Some people are obsessed with okra water for its ability to support women’s sexual health. Although research is limited, online claims say that okra water can help maintain hormonal balance and improve libido.
Cooked okra
There are many different ways to cook okra. You can fry, boil, steam or soak it. Or, you can add it to soups, stews, or gumbo dishes.
Raw okra
Okra leaves, buds, flowers, pods, stems and seeds are all edible. Some people enjoy raw okra with a favorite dressing, such as ranch dressing. You can add raw okra to smoothies or salads.
Pickled okra
Pickled okra is a popular way to prepare the food. A jar of pickled okra usually contains fresh okra, dill, spices and a vinegar solution. You can buy pickled okra at a store or make your own at home.
Where Is Okra Grown?
Okra is originally from Africa. It grows in warm climates, including the United States South.
Should anyone not eat okra?
Okra may not be a good choice for everyone. Too much okra can negatively affect individuals who already have certain medical conditions. The fructans in okra can cause gas, bloating, or diarrhea in people with digestive problems.
There are also compounds known as Okra oxalateswhich may increase the risk of kidney stones in people who have had them in the past.
Those taking the metformin medicine should avoid overeating okra.
The vitamin K in okra naturally helps blood to clot. People taking blood thinners should be cautious when eating okra because of its high vitamin K levels.
Summary
Okra is a nutritious food that offers several health benefits. The vitamins and minerals in the fruit can help protect your heart, regulate blood glucose levels, strengthen bones, improve gut health, and more.
From okra water to pickled okra, there are many different ways to prepare and eat 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.
