Okra Health Benefits & More Tips

A relative of the hibiscus, okra was brought to the Americas from Africa in the 1600s. The dark green pods are the main ingredient in spicy Creole stews or gumbos. In fact, okra is nicknamed “gumbo” in many parts of the world.

This starchy vegetable is low in calories—a ½-cup serving contains just 18 calories. It is also a source of the antioxidant vitamins A and C, folate, and potassium, an electrolyte that maintains proper fluid balance, helps to transmit nerve impulses, and is needed for proper muscle function and metabolism. It also contains thiamin and magnesium.

Okra’s gummy consistency may be off-putting to some people. To minimize the gumminess, try steaming or blanching the pods until just tender. Don’t slice the okra before cooking—less juice will be released if the inner capsule remains intact. Prepare okra along with an acidic vegetable, such as tomatoes, to reduce its gelatinous consistency. Some people prefer eating okra raw with dips, as part of a fresh vegetable tray, or in a salad.

Health Benefits

Lowers cholesterol.
Okra contains high amounts of pectin, which helps decrease blood cholesterol levels by interfering with bile absorption in the intestines and forcing the liver to use circulating cholesterol to make more bile.

Regulates bowels.
The large amount of soluble fibers helps prevent constipation by absorbing water and adding bulk to the stool.

Aids in weight loss.
Okra is a low-calorie food. The high fiber content may help induce feelings of fullness.

QUICK TIP:
Thicken soups with okra
Okra is high in starch, pectin, and soluble fibers, which help thicken soups and stews when it is cooked. As okra cooks, its fats are released and naturally thicken the soups and stews.

Eating Tips
• Stir-fry sliced baby okra with plum tomato and onion.
• Grill oiled okra sprinkled with Cajun seasoning.
• Pack baby okra in a jar of leftover pickle juice and refrigerate for several days.

Buying Tips
• Look for firm pods that are bright green.
• Avoid any okra with discoloration or blemishes.

Storing Tips
• Store unwashed okra in the vegetable crisper loosely wrapped in perforated plastic bags for up to 3 days. • Avoid moisture, as dampness will cause slime and mold growth.

OKRA FACTS
• In a 2011 Consumer Reports survey, okra was one of the vegetables least likely to be regularly consumed.
• Okra can be used to produce top-of-the-line paper, the kind used to make fine documents and currency.