Table of Contents
The Ethiopians and Egyptians knew about the many health benefits of okra and used it millennia ago. Okra, also known as gombo or lady’s finger, is one of the plants used as a vegetable for the longest time throughout history. It is grown primarily in tropical regions of Africa, Asia, and America.
Okra Scientific Facts
- Scientific name – Hibiscus esculentus L.
- Other names – Lady’s finger, Gombo, Okro, Ochro, Quiabo, Vendakai.
- French – Bonnet grec, gombo, calalou.
- Spanish – Okra, gombo, dedos de dama.
- German – Okra.
- Description—The fruit of the okra, an annual herbaceous plant of the botanical family Malvaceae, reaches a height of two meters. It is green or yellowish and covered by delicate hairlike structures. The fruit is elongated and usually between eight and fifteen centimeters in size.
- Environment—Okra is originally from Ethiopia, where its cultivation has extended throughout the world’s hotter regions. It is highly valued in the Middle East, India, Thailand, East Africa, and the southeastern United States.
Health Benefits of Okra
Okra is a highly nutritious vegetable with numerous medicinal properties. It is notable for its protein content (two percent), which is high for a vegetable. It is also rich in provitamin A (66 ug RE/100 grams); B group vitamins (particularly B1 with 0.2 mg/100 grams, almost double that of white wheat flour); vitamin C, and vitamin E. Few vegetables surpass okra in calcium (81 mg/100 grams), magnesium (57 mg/100 grams), and iron (0.8 mg/100 grams).
In addition to its richness in vitamins and minerals, okra is rich in soluble mucilage fiber that exercises a protective and emollient function within the digestive tract. It is best to use okra for its therapeutic properties, including the juice released when cooked. It is particularly recommended for the following conditions:
GASTRITIS, stomach ulcers, and stomach disorders in general.
ALL TYPES OF COLITIS, including ulcerative colitis.
THROAT CONDITIONS and BRONCHITIS – The mucilage is used hot and can also be used as a gargle.
How to Use and Prepare Okra
- COOKED with lemon – It forms part of a wide variety of dishes. The cooking liquid containing the mucilage should not be discarded since it is medicinal. Okra combines well with eggs, potatoes, and other vegetables.
- ROASTED – Some prefer okra prepared in this way to avoid the mucilage that results when boiled in water, although roasted okra lacks some medicinal properties retained when cooked.
Okra is very soothing when eaten, but contact with the skin may cause allergic dermatitis.
Frequently Asked Questions
Are there any unique health benefits of okra that aren’t widely known?
Yes! Okra is surprisingly rich in polyphenols, an antioxidant that cuts the risk of blood clots and oxidative damage. Additionally, some early research suggests that a protein in okra called lectin may inhibit cancer cell growth. However, more studies are needed to confirm this in humans.
I’ve heard okra is good for digestion. Can you elaborate on how it benefits gut health?
Okra’s high fiber content is a significant player in gut health. It acts as a prebiotic, feeding the helpful bacteria in your intestines. This can improve digestion, promote regularity, and even boost your immune system.
Is okra a good option for managing blood sugar levels?
There’s promising evidence that okra may help regulate blood sugar. The fiber slows down sugar absorption, and some studies suggest okra’s components may even improve insulin sensitivity. However, it’s important to consult with a healthcare professional for personalized diabetes management.
Can eating okra really benefit my heart health?
The health benefits of okra extend to heart health too. The fiber helps lower “bad” LDL cholesterol, and okra’s potassium content is important for regulating blood pressure. It’s a good addition to a heart-healthy diet.
I’m pregnant. Are there any specific health benefits of okra for me?
Okra is an outstanding source of folate, a B vitamin crucial for fetal development and preventing neural tube defects. It also provides valuable nutrients like vitamin C and magnesium to support a healthy pregnancy.
Does the way I prepare okra affect its nutritional value?
Cooking methods can slightly alter okra’s nutrient content. Some vitamins, like vitamin C, are sensitive to heat. However, okra retains much of its fiber and other nutrients regardless of preparation. To maximize the health benefits of okra, try lightly steaming or sautéing it.
Can okra help with weight loss goals?
Okra’s low calorie and high fiber supply make it a filling food that can result in weight management. It can keep you feeling satisfied longer, potentially leading to reduced calorie intake.
Are there any potential downsides or interactions I should be aware of when eating okra?
Okra contains oxalates, which can be a concern for those prone to kidney stones. Moderation is key. If you have concerns, consult with your doctor. Also, okra can be high in vitamin K, which can interact with blood-thinning medications.
Where can I find reliable information about the ongoing research into the health benefits of okra?
Reliable foundations like the National Institutes of Health (NIH) and scientific journals often publish research findings on okra and its health effects. Look for peer-reviewed studies for the most accurate information.
I’m ready to add more okra to my diet. Are there any creative ways to enjoy it beyond the usual fried okra?
Absolutely! Okra can be roasted, grilled, added to stews, or even pickled. You can find many yummy and healthy recipes online that highlight the unique flavor and health benefits of okra.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 200. Print.[health benefits of okra]
- Journal of Food Science article: https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/1750-3841.12698
- Journal of Pharmacy & BioAllied Sciences study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178699/
- The Journal of Clinical Investigation article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3008428/
- USDA FoodData Central: https://fdc.nal.usda.gov/
- Nutrition journal article: https://pubmed.ncbi.nlm.nih.gov/15797686/
- National Institutes of Health (NIH): https://www.nih.gov/
Last update on 2024-07-20 / Affiliate links / Images from Amazon Product Advertising API