Think, Eat, Be Healthy

Okra For Health And Variety In A Whole Food Diet

Fresh okra

Fresh okra is a nutritional star among healthy whole foods that is easy to prepare.

About okra

Okra is an often overlooked vegetable that offers a lot of health benefits. Native to north-east Africa, okra is now grown throughout the world’s tropical and warmer temperate areas. It grows best in soils that are both fertile and well drained.

Most people think of the pods when okra comes to mind but the leaves are also edible and nutritious. The pods are best when young, tender and bright green, before the seeds are fully matured. Older okra pods can become quite tough and fibrous and do not have as much flavor. The pods grow from flowering stems all over the plants similar to most pepper plants.

Some avoid okra because they think it is slimy. Some avoid it because they have only seen it deep-fried and want to avoid the excess fats. But there are many wonderful ways to prepare this vegetable to avoid both problems. A few recipes are at the end of this article.

Health benefits of okra

Okra is a great all-around addition to any healthy whole food diet. It is high in both soluble and insoluble dietary fiber(hence can be “slimy” with some preparations). This fiber helps keep digestive bacteria and stool formation working correctly. Soluble fiber also helps remove bad LDL cholesterol from the bloodstream and binds to liver bile, removing harmful toxins from the body.

A cup of okra has only 24-30 calories and no cholesterol at all. There is almost no fat of any kind. Okra is also low in carbohydrates, having only seven grams and none of them sugars. It is not a good source of protein.

Okra is a good source of several important minerals. One serving gives nearly half the RDA of manganese. Also plentiful are magnesium, copper, iron, phosphorous, calcium, potassium and zinc. Okra is not a good source of sodium or selenium.

One serving of okra gives more than a third the vitamin-C and almost half the vitamin-K for a day. It is also high in folate, vitamin-A, thiamin and pyradoxine. Smaller amounts of vitamin-E, riboflavin, niacin and pantothenic acid are present.

This is a potent nutritional package. Okra’s fiber not only contributes to gut health in several ways but also ensures better absorption of its vitamins and minerals. Cardiovascular, muscle, bone and gland health particularly benefit from the nutrient combination in okra.

What to do with okra?

Okra with grape tomatoes recipe

Okra with grape tomatoes recipe

Most Americans I know, if they know okra at all, think of it as a breaded vegetable that is deep-fried until crispy. While this is certainly an option, deep-frying is not a cooking option I use by choice. A little searching will turn up a lot of wonderful recipes for okra from many different cultures.

Okra is a traditional ingredient of Cajun gumbo, responsible for some of the thickening and the smooth texture of the sauce. Other soups and stews can also take advantage of the mucilaginous quality of okra when cooked in liquids. Indian cuisine offers many options for okra including stuffed fried okra. Okra can be added to many vegetable mixes, especially stir-fries and sautees. Okra pods also make fantastic fermented or vinegar-cured pickles.