By Natalie Rizzo, MS, RD

Okra is a flowering plant acknowledged for its suitable for eating seed pods. It’s cultivated in heat and tropical climates, which include those in Africa and South Asia.

Sometimes called “lady’s finger,” okra comes in colors — purple and inexperienced. Both varieties taste identical, and the crimson one turns green while cooking.

Biologically categorized as a fruit, okra is usually applied like a vegetable in cooking.

It’s often used in Southern American delicacies and popular addition to gumbo. Yet, it can have a slimy texture, which some people find unappealing.

Though it is no longer one of the most common foods, okra is full of nutrients.

Here are 7 vitamins and fitness blessings of okra.
1. Rich in Nutrients

Okra boasts an excellent nutrient profile.

One cup (one hundred grams) of raw okra contains (1):

Calories: 33
Carbs: 7 grams
Protein: 2 grams
Fat: 0 grams
Fiber: 3 grams
Magnesium: 14% of the Daily Value (DV)
Folate: 15% of the DV
Vitamin A: 14% of the DV
Vitamin C: 26% of the DV
Vitamin K: 26% of the DV
Vitamin B6: 14% of the DV

Okra is a high-quality supply of nutrients C and K1. Vitamin C is a water-soluble nutrient that contributes to your ordinary immune feature, even as diet K1 is a fat-soluble diet this is known for its function in blood clotting (2Trusted Source, 3Trusted Source).

Additionally, okra is low in calories and carbs and contains a few protein and fiber. Many fruits and veggies lack protein, which makes okra really particular.

Eating enough protein is associated with benefits for weight management, blood sugar control, bone structure, and muscle mass (4Trusted Source, 5Trusted Source).


Okra is rich in many vitamins and especially high in vitamins C and K. This fruit is specific, as it presents protein, a nutrient that many other end result and greens lack.

2. Contains Beneficial Antioxidants

Okra packs many antioxidants that advantage your health.

Antioxidants are compounds in food that fend off damage from harmful molecules called loose radicals (6Trusted Source).

The primary antioxidants in okra are polyphenols, such as flavonoids and isoquercetin, in addition to vitamins A and C (7Trusted Source).

Research indicates that eating a food plan excessive in polyphenols may enhance heart fitness by way of lowering your threat of blood clots and oxidative harm (8Trusted Source).

Polyphenols may additionally gain brain health due to their particular capability to enter your mind and defend against infection (9Trusted Source).

These protection mechanisms may help defend your brain from signs and symptoms of growing older and improve cognition, gaining knowledge of, and reminiscence (9Trusted Source).


Okra is wealthy in antioxidants that could reduce your threat of serious diseases, save you irritation, and make contributions to average fitness. Most appreciably, it carries polyphenols which could make a contribution to coronary heart and mind fitness.

3. May Lower Heart Disease Risk

High cholesterol levels are related to a greater hazard of a heart ailment.

Okra contains a thick gel-like substance known as mucilage, that can bind to cholesterol all through digestion, inflicting it to be excreted with stools instead of absorbed into your body.

One eight-week study randomly divided mice into 3 corporations and fed them an excessive-fats weight loss program containing 1% or 2% okra powder or an excessive-fat food plan without okra powder.

The mice at the okra weight loss plan eliminated greater LDL cholesterol of their stools and had decrease general blood cholesterol levels than the control organization (10Trusted Source).

Another possible coronary heart gain of okra is its polyphenol content material. One four-12 month take a look at in 1,100 people confirmed that people who ate an eating regimen rich in polyphenols had decrease inflammatory markers related to heart disorder (11Trusted Source).


Animal research indicates that okra might also bind to LDL cholesterol for your intestine and decrease blood cholesterol levels. It’s also rich in polyphenols, which fight dangerous infection and guard your heart.


Eating okra has been related to blood sugar control. Yet, some research indicates that it is able to interfere with not unusual diabetes medications.

6. Beneficial for Pregnant Women

Folate (vitamin B9) is a vital nutrient for pregnant ladies. It enables lower the hazard of a neural tube disorder, which affects the mind and spine of a growing fetus (16Trusted Source).

It’s advocated that every one woman of childbearing age devour four hundred mcg of folate each day.

An evaluation that protected 12,000 wholesome person girls observed that most ate up just 245 mcg of folate according today, on common (17Trusted Source).

Another study that accompanied 6,000 non-pregnant women over 5 years observed that 23% of contributors had inadequate folate concentrations of their blood (18Trusted Source).

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