Okra is rich in fiber, both soluble and insoluble. Half its fiber content is soluble and is in the form of gums and pectin. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy decreasing the risk of some forms of cancer, especially colorectal cancer. The fiber also helps stabilize blood sugar level by delaying sugar absorption from the intestines.
Health Benefits
- High fiber content dietary of okra plants useful for avoidance of obesity, high cholesterol, diabetes, and colon cancer.
- It can help prevent diabetes.
- Content of folates in fresh pod that is high enough help to reduce the possibility of neural tube defects in offspring, especially in the pre-conception.
- High vitamin C in okra plant is a source of antioxidant substances that can protect the body from free radicals that are harmful to the body thereby increasing the endurance of various diseases.
- It’s great to eat during the heat of summer as it helps to treat sun stroke.
- Vitamin K in the okra plant useful as a co-factor for enzymes of blood clotting and is needed to strengthen bones.
- It’s good for people who have asthma.
- Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent constipation.
- To retain most of okra’s nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw.
Cooking Tips
- Use okra that's tender and fresh.
- Wash okra and dry thoroughly before cutting.
- To reduce the slime, cook okra whole and avoid overcooking. Adding a spoonful of yogurt or buttermilk also helps dry out the slime when using okra in stir-fries.
Amount
- One cup of okra(lady's-finger), cooked, boiled, drained, with no added salt has 4 grams of dietary fiber.
Protein - 3 grams
Calories - 35
Minerals Contained
- Potassium - 216 mg
- Phosphorus - 51 mg
- Magnesium - 58 mg
- Calcium - 123 mg
- Iron - 0.45 mg
- Sodium - 10 mg
- Zinc - 0.69 mg
- Copper - 0.136 mg
- Manganese - 0.47 mg
- Selenium - 0.6 mcg
- Also contains small amounts of other minerals.
Vitamins Contained
- Vitamin C - 26.1 mg
- Niacin - 1.394 mg
- Vitamin B1 (thiamine) - 0.211 mg
- Vitamin B2 (riboflavin) - 0.088 mg
- Vitamin B6 - 0.299 mg
- Folate - 74 mcg
- Pantothenic Acid - 0.341 mg
- Vitamin A - 453 IU
- Vitamin K - 64 mcg
- Vitamin E - 0.43 mg
- Contains some other vitamins in small amounts.