Amazing Reasons you should Eat Okra

There`s this vegetable that is a good source of non-dairy calcium, lowers cholesterol levels, helps prevent migraines, preserves eye health, and also prevents constipation. Its benefits also include the risk of developing colon cancer, managing diabetes, improving metabolism, protecting the liver, reducing the risk of developing Alzheimer’s disease, and treating stomach ulcers. This vegetable, okra, is popular in the Southern regions of the USA, however, is believed to have originated in West Africa. Abelmoschus esculentus, as it is scientifically called, is consumed in many parts of the world. Let`s get deeper into this discourse! What is the nutrition value of this vegetable?

Nutrition Value (Per 100g, Cooked)

  • Total Carbohydrate: 5g
  • Dietary Fiber: 2.5g 10% RDA
  • Sugars: 2.5g
  • Protein: 2g 4% RDA
  • Vitamin A: 283IU-6% RDA
  • Vitamin C: 6.5mg 27% RDA
  • Vitamin K: 40mcg 50% RDA
  • Thiamin: 0.1mg 9% RDA
  • Riboflavin: 0.1mg 3% RDA
  • Niacin: 0.9mg 4% RDA
  • Vitamin B6: 0.2mg 9% RDA
  • Folate: 46mcg 11% RDA
  • Pantothenic Acid: 0.2mg 2% RDA
  • Calcium: 77mg 8% RDA
  • Iron: 0.3mg 2% RDA
  • Magnesium: 36mg 9% RDA
  • Phosphorus: 32mg 3% RDA
  • Potassium: 135mg 4% RDA
  • Zinc: 0.4mg 3% RDA
  • Copper: 0.1mg 4% RDA
  • Manganese: 0.3mg 15% RDA

Now let`s discuss its benefits.

Health Benefits of Liver

Lowering Cholesterol Levels

Okra is effective at lowering cholesterol levels because of its high fiber content. Now, this is how it works: Because it`s got the bile reducing feature, and as bile reduces, cholesterol needs to step in and replace what is lost, cholesterol levels decrease as a result of their use during bile reduction. What a splendid connectedness.

It Prevents Migraines


One of the major and most effective ways of dealing with migraines is to increase magnesium intake, which for many people prove a laborious task. However, a 100g serving of cooked okra offers about 9% of your recommended intake of magnesium, making it easier to achieve your intent. Asides this, there are other factors that go into preventing migraines, such as ensuring you are adequately hydrated, which incidentally, okra can do too. The mucus-forming fiber retains water and can help keep your better hydrated all day long.

Preventing Constipation

Okra is bursting with fiber. It supplies tons of fiber to the body, preventing constipation and keeping waste moving properly throughout the digestive tract. What else? The water retaining property of okra’s mucilaginous fiber also goes a long way in making stool easily passable. Is this vegetable not just amazing?

Great Source Of Non-Dairy Calcium

Meeting your daily calcium requirement can be challenging. Did you know that a single 100g serving of okra supplies about 8% of your daily calcium requirements? When combined with other foods, okra can help you get closer to your daily goal. This calcium is essential to muscle and nerve health, as well as in the preservation of bone structure, and prevention of conditions such as osteoporosis. Calcium also helps the heart to retain its rhythmic pattern and contraction force.

It Helps Preserve the Eyes



This vegetable is effective in improving eye health, as its Vitamin A content is adequate. Its Vitamin A content helps slow down age-related modifications to the eye and helps to preserve the health of the optic nerve. It can also improve night vision. Vitamin A is also a potent anti-oxidant vitamin which plays a significant role in reducing the impact of free radicals. What else? It reduces the tendency of cataract development.

It Helps Manage Diabetes

Okra contains low carbohydrate content and adequate fiber. It`s also got a traditional use because when soaked in water overnight, its juice is consumed in the morning, and this is effective for diabetes control.

It Reduces Risk of Colon Cancer

While it is arguable that okra reduces the risk of all types of cancer, it has shown tremendous promise in preventing colon cancer. Colon cancer is one of the most deadly forms of cancer, with a high fatality rate, so adding okra to your diet is a wise idea. Okra can be considered an effective laxative, as it adds mass to waste and facilitates its removal as excreta. This reduces the time the cells of the colon spend in contact with this toxic material, decreasing mutation of colon polyps and keeping the tract healthy.

Can Improve Your Metabolism

Okra produces co-enzymes, and co-enzymes are necessary for the vast majority of the body’s reactions. A co-enzyme, for instance, can increase the rate of fat metabolism, while another may increase your muscle protein content. Manganese is an important mineral among them, and okra has got it in large proportion.

It Treats Stomach Ulcers

Okra juice is super effective in treating stomach ulcers because it coats the surface of H-pylori bacteria, making them unable to berth on the stomach walls.

Okra Helps Protect The Liver

The liver is one organ that does quite a lot among all organs in the human body. It does react, however, especially when abused, and due to the action of free radicals. This is a reason we hear of liver damage.  Okra is great for the liver because it stabilizes the surface of the cell membranes in the liver, making them impermeable. This prevents free radicals from causing damage.

It Reduces the Risk of Developing Alzheimer’s Disease


Okra consumption helps to lessen the increased risk one may have of developing Alzheimer’s disease, due to genetic differences.

Interesting Facts about Okra

  • Okra leaves can be eaten raw in salads, and they are actually nutritious.
  • Okras should not be eaten until it`s time to eat them…
  • Roasted okra seeds can be ground up to make a drink similar to coffee.
  • Older and larger okras are used to make rope and paper.

What’s Okra Useful for?

Let’s discuss an okra recipe.

Garlic Sautéed Okra

What is needed for Garlic Sautéed Okra?

  • pound okra
  • 1 clove garlic
  • 2 teaspoons oil (olive, grapeseed, or any other)

How is Garlic Sautéed Okra Made?

  • If you want to, you may trim off and dispose of the stem ends of the okra. Rinse the trimmed pods, pat them dry, and set them aside. Ensure you dry them, as extra water in the cooking process may lead to the slick factor this recipe should avoid.
  • Peel the garlic clove, cut it in half lengthwise, and slice it crosswise as thinly as possible.
  • Heat a frying pan and add some oil. Swirl the pan to coat the bottom with the oil, and heat until the oil shimmers, about 30 seconds.
  • Add the garlic and let it sizzle until it turns golden usually after about a minute.
  • Add the okra, stir to coat it with oil and combine it with the garlic. Cover and cook, shaking the pan frequently to move the okra pods around inside, until the okra turns brown on the edges and is tender to the bite, usually after about 8 minutes.
  • Serve the okra, and add salt to taste.

Olive-Cured Okra Pickles

What’s needed for Olive-Cured Okra Pickles?

  • 2 cups of pitted Kalamata olives,
  • Fresh basil leaves
  • 8 crushed cloves of garlic
  • 2 teaspoons of fennel seed
  • 2 pounds medium okra
  • 4 cups of rice vinegar
  • 2 cups of sherry vinegar
  • 2 cups of water
  • ¼ cup of sugar
  • Granulated Sugar
  • 4 teaspoons of kosher salt

How is  Olive-Cured Okra Pickles Made?

  • Divide olives, basil, garlic and fennel seed among 8 clean pint-size jars.
  • Add some okra.
  • Put rice vinegar, sherry vinegar, water, sugar, and salt in a large saucepan, and give high heat.
  • Reduce heat after about three minutes to maintain a simmer, and cook for 5 minutes.
  • Carefully ladle the vinegar mixture into jars, leaving about ½ inch of headspace.
  • Allow it cool at room temperature.

Refrigerate for at least 24 hours before serving.

Final Words…

Okra consumption is essential for a healthy body system because undeniably, it is loaded with essential nutrients. You really should add okra to your diet.