Abelmoschus esculentus, or okra as it’s more commonly known, is a vegetable widely used in many cuisines worldwide. The long and slender pods are often cooked in stews, curries, and soups but can also be eaten raw or pickled. Okra is considered a healthy vegetable due to its rich nutritional profile. It contains vitamins and minerals such as vitamin C, riboflavin, folate, calcium, potassium, and fiber. A cup of boiled okra provides about 50% of your daily value of fiber.
Okra is high in soluble fiber, which helps promote healthy digestion. This soluble fiber slows the digestive process and prevents food from moving through your system too quickly, which may help reduce constipation and stomach discomfort.
It’s also rich in vitamin A, which helps protect your eyes and improves your health. The vitamin’s antioxidant properties can help fight free radical damage, which may lead to macular degeneration and cataracts. It’s also an excellent source of magnesium, which helps regulate your blood pressure.
One of the lesser-known benefits of okra is that it contains vitamin K, which is essential for bone health and blood clotting. It’s not uncommon for people to be deficient in this nutrient, but adding more foods like okra can help correct that.
Consuming okra regularly can also benefit your heart health. Because it’s so high in dietary fiber, it helps reduce cholesterol and keep your blood sugar in check. Plus, okra is low in sodium, which may help lower your blood pressure.
Other benefits of okra include the ability to fight fatigue and increase your energy levels, thanks to its rich supply of vitamin B6. It’s also a good source of protein and iron. Additionally, okra contains a plant compound called lectin, which has been shown to help combat cancer in lab tests. However, more research is needed to determine if this benefit extends to humans.
While okra has several benefits, it’s also important to note that the vegetable is pretty high in oxalates. Oxalates can form kidney stones when mixed with calcium, so those prone to this condition should limit how much okra they eat.