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Okra or Abelmoschus esculentus, is one of those foods that may look simple or even unappetizing but is surprisingly, quite nutritious.  It belongs to the Malvaceae (mallow) family, such as Cacao, Kola nut and Durian.  Okra is said to be mostly grown in tropical and sub-tropical regions of the world. This little finger-like food has a slimy texture when they are cooked and is edible, seeds and all.  Despite its ‘sliminess’ or ‘mucilage’, it is widely popular in many countries of the world as it is purported to sport a very rich nutritional profile which includes fiber and protein. 

Okra is purported to have a balance of both lysine and tryptophan amino acids, which are essential for human health.  According to research, its protein content rivals that which is found in soybean and is said to have a higher protein efficiency ratio (Gemede et al, 2015).  Additionally, soluble fiber makes up half of its nutritional profile in the form of gums and pectin which are beneficial for lowering serum cholesterol and the risk of heart disease. 

Okra also contains insoluble fiber which helps to maintain the health of the intestinal tract (Gemede et al. 2015).  Further, research also contends that its nutritional profile makes it a beneficial source for the prevention as well as the management of diseases such as type 2 diabetes, cardiovascular disease, digestive disorders and some cancers.  So, let’s discuss in more detail some of the awesome benefits of this nutritional powerhouse. Let’s discuss!

The Discussion

Okra is a member of the Malvaceae family and is said to grow mostly in tropical and sub-tropical regions of the world (Oyelade et al., 2003; Andras et al., 2005; Saifullah and Rabbani, 2009).  Research purports that it originated in Ethiopia (Sathish and Eswar, 2013) where it is called Kenkase (Berta).  However, it proliferated across the world via North Africa, the Mediterranean, Arabia and India as early as the 12^th Century BC (Nzikou et al., 2006).

Its popularity in some regions of the world has earned it many different names, for example, in the United States, it is known as gumbo while in England and India, it is called ladyfingers and Bhindi respectively.  However, in Jamaica, we simply called it Okra.

Almost all parts of the Okra can be eaten, from its leaves, buds, and pods to its stems and seeds ((Mihretu et al., 2014).  As such, it is valued as a commercially multipurpose crop.   The seed is usually processed for its oil which is stated to be a great source of the polyunsaturated oil – linoleic acid (Gemede et al, 2015).  

The green seed pods, which are called the ‘immature fruit’ are what is mostly consumed as a vegetable and are the part which most people are familiar with, including me.  It must also be noted that the linoleic acid found in okra is about 47.4% (Andras et al. 2005).  Linoleic acid is a polyunsaturated fatty acid which is essential for human nutrition.

The immature fruits are often used in salads, soups, and stews and can be a great addition to many meals such as saltfish, which is one of my favourite ways of consuming it when I am not juicing it. I also like to add it to cabbage and callaloo dishes. You can view my okra punch recipe here.  Research also suggests that the seeds can be grounded and used as a non-caffeinated substitute for coffee ( Calisir & Yildiz, 2005).  The pods also purport to contain potassium, sodium, magnesium and calcium (Moyin-Jesu, 2007).

Additionally, that slimy part of the okra or what is called the mucilage has been purported to have medicinal properties and has been used as a plasma replacement or as a volume expander for blood  (Gemede et al. 2015).  Further, the mucilage in okra can also help to bind cholesterol and bile acid which can help the body to get rid of toxins that have been dumped by the liver (Madison, 2008; Maramag, 2013). 

In this article, I will be discussing seven (7) health benefits of Okra namely its protein contents and fiber-rich characteristics, its digestive and colon benefits, its effects on the skin and blood, its heart and eye health properties as well as its antioxidant capacity.  You can try out this easy okra recipe – Okra Punch. It is so filling and tastes great!

• Okra Punch – It’s All about the fiber!

 Seven (7) ‘must know’ Health Benefits of Okra

• High in fiber.
• Great source of protein.
• Digestive and Colon Health.
• Healthy Skin and Blood.
• Heart Health.
• Eye Health.
• High in Antioxidants

Okra and Fiber

Fiber is a critical nutrient that is necessary for digestive health, regular bowel movements and weight loss among other important health benefits.  It is also critical for the lowering of cholesterol (Kendall & Jenkins, 2004).  Research also contends that fiber can help to stabilize blood sugar.  It does this by regulating the rate at which sugar is absorbed from the intestinal tract and as such, slows down the assimilation of sugar through the intestine (Ngoc et al. 2008).

To this extent, it is always recommended that our daily diet consists of foods that contain this important nutrient to promote good health.  Okra is one such food.  Fresh okra pods are said to have the most fiber, particularly ones that are at least seven (7) days old (Agbo et al. 2008).  The dietary fiber found in okra though is ‘viscous fiber’, which is a type of soluble fiber (Kendall & Jenkins, 2004).  Kendall & Jenkins further purport that this type of fiber (viscous) is necessary for the lowering of cholesterol.  Additionally, research suggests that apart from fiber, the fresh pods have at least twenty (20) calories per 100 grams and no fat (Cook et al. 2000).

Additionally, research suggests that daily consumption of okra has been shown to clinically decrease the indications of kidney damage even more so than someone who just consumed a diabetic diet.  According to the research, almost fifty percent (50%) of kidney disease cases are generated by the prevalence of diabetes (Lengsfeld et al. 2004).

Okra and Protein

Protein plays an integral role in the nutrition and health of humans.  In fact, it is characterized as the body’s building block as it is found in every cell of the body.  As such, it helps the body to both build its cells as well as repair those that have been damaged.  While most persons may turn to sources like whey to get their dose of protein, okra is a viable option as it is known to be a high-quality protein food. 

Okra has a balance of two (2) major essential amino acids – lysine and tryptophan (Gemede et al, 2015).  The body requires twenty (20) amino acids to effectively perform daily; Of the twenty (20) amino acids, nine (9) are considered essential, which means that the body cannot synthesise these and as such, they must be consumed via our food or supplementation.  Further, of the nine (9) essential amino acids, okra provides two – lysine and tryptophan. 

Both lysine and tryptophan are amino acids that are necessary for the creation of protein in the body. Lysine helps the body to absorb calcium as well as make collagen while tryptophan helps with depression and also affects sleep.  As such, tryptophan is considered a necessary mood-regulating neurotransmitter of the body among other benefits (Encyclopedia.com; Friedman, 2018).

Research further contends that the protein found in okra, particularly the seed is comparable to those found in soybean and is even higher per pound (Adetuyi et al. 2012).  As such, it would be a perfect addition to those on a legume or cereal-based diet (Gemede et al, 2015).

While protein from plant sources is sometimes considered not as potent and incomparable to those from meat sources, for individuals whose diets are non-meat based, or those who are trying to consume a more plant-based diet, okra would be a viable food source.

Okra Digestive and Colon Health

One of the ways in which okra can help with both digestive and colon health is via the presence of polysaccharides that are found in the pods.  Polysaccharides are a category of carbohydrates that contain three (3) or more molecules of sugar, such as starch and fiber which are often found in raw fruits and vegetables.

According to a research by (Messing et al. 2014), the polysaccharides in okra were effective at inhibiting the adhesion of the bacterium – helicobacter pylori, a bacterium that dwells in the stomach and which can cause the development of certain digestive disorders such as gastric and gastritis ulcers, if they remain unchecked.  As such, the research purports that the consumption of okra can help to keep the stomach healthy and thus create an environment that prevents disruptive digestive cultures from thriving.

Additionally, the fiber found in okra is also beneficial for colon health as it helps to absorb the toxins and excess water that is in its path when consumed.  This then helps the colon to operate at its optimal (Georgiadisa et al. 2011).

Okra and Healthy Skin and Blood

While topical ingredients are sometimes sought after for promoting healthy skin, consuming okra regularly can give you the glow that you desire, at a skin-deep level.  This is so, as okra helps to cleanse the blood which in turn benefits the health and beauty of the skin.  According to (Bakre & Jaiyeoba, 2009), 100 grams of okra contains approximately 27% of the RDI of Vitamin C and 50% of the RDI of Vitamin K.  Both of these vitamins are critical to one’s overall health. 

Vitamin C, an essential antioxidant, helps in the growth and repair of the body’s tissue, while vitamin K plays a critical role in blot clot formation. As such, consuming more okra can help to rejuvenate both the skin and the hair, as well as protect the body from diseases associated with long-term free radical damage. 

In addition, the researchers suggest that persons suffering from regular nose-bleeds, bleeding gums, heavy menstrual bleeding or those that bruise easily, should consider adding more okra or vitamin k rich foods to their diet as these conditions might be an indication that the blood is too thin.  Further, okra or vitamin-k-rich foods, according to research, could improve these conditions by improving the blood’s ability to coagulate.   Vitamin-k-rich foods include kale, spinach, parsley, lettuce etc.

Okra and Heart Health

Cardiovascular disease is slated to be the number one (#1) cause of death on a global level with an estimated 17.9 million deaths each year (World Health Organization – WHO). Some of the risk factors for cardiovascular disease as cited by WHO include elevated blood pressure, increased glucose and lipids as well as being overweight or obese. 

According to research, the soluble fiber in okra can help to reduce serum cholesterol and thus the risk of cardiovascular disease (Ngoc et al. 2008).  Serum cholesterol is the amount of high and low-density lipoprotein cholesterol (HDL and LDL) in one’s blood.   Adding okra to one’s diet can serve as an effective way to manage the body’s cholesterol levels.  In addition to okra’s soluble fiber content, is its pectin. Pectin can help to reduce high blood cholesterol (serum cholesterol) as it is capable of modifying the creation of bile within the intestine (Ngoc et al. 2008).

As reports dictate, many health conditions are linked to high cholesterol levels.  While it may be difficult to manage the body’s high cholesterol level due to some of the foods we eat, consuming okra consistently can be a powerful way to manage this condition (Sengkhamparn et al. 2009).  Research also shows that it can normalize both blood sugar and cholesterol levels (Sengkhamparn et al. 2009; Sabitha et al. 2011).

Studies have also purported that the polysaccharide in okra contains anticomplementary and hypoglycemia activities, this was observed in a study conducted with mice (Tomoda et al. 1989).  As such, the polysaccharides can lower cholesterol in the blood and may be able to prevent the occurrence of some cancers due to their ability to bind bile acids (Lengsfeld et al, 2004; Kahlon et al. 2007).  The seeds also have an impressive blood glucose normalization and lipid profile, which could be beneficial for diabetic patients (Sabitha et al. 2011)

Okra and Eye Health

Okra has an impressive profile of vitamins and minerals which include 30% of the recommended levels of vitamin C (16 to 29 mg), 10 to 20% of folate (46 to 88 mg) and about 5% of vitamin A (14 to 20 RAE).  Okra is also an excellent source of zinc (80 mg/g) (Cook et al. 2000).

Vitamin A and beta carotene are important nutrients for maintaining excellent eyesight (Lengsfeld et al. 2004).  Additionally, vitamin A and beta carotene along with xanthophyll lutein and zeaxanthin can reduce one’s risk of macular degeneration and other eye-related diseases (Khoo, et al. 2019).  To aid in better absorption though, research suggests that it is best to consume okra with other vegetables which will not only help to unearth its benefits but also benefit from other nutrients as well (Messing et al. 2014).

Okra and Antioxidants

Research shows that okra, particularly the pods and the seeds possess a high amount of antioxidant activity due to the presence of certain compounds such as vitamin A, vitamin C, phenolic acid, and particularly flavonoids (Gemede, 2015).  These compounds are free radical scavengers that help to strengthen the body’s defence against diseases as well as oxidative stress which have been associated with the development of certain diseases as it breaks down the body’s defence (Krinsky, 2001).  According to Davey et al (200), vitamin C and flavonoids can regenerate vitamin E as well as protect the body against foreign invaders.

Additionally, research indicates that the antioxidants found in okra may work together to reduce reactive oxygen species levels more effectively than just a single dietary antioxidant due to their synergies (Rossetto et al. 2002).  As such, the combination of a-tocopherol or vitamin-C plus phenolic compounds works together to provide a synergistic effect in the human body (Liao & Yin, 2000). 

Many different parts of the plant have been shown to possess high antioxidant activity, from the seeds to the pods (Shui & Peng, 2004).  One of the major antioxidant compounds is phenolic acid which is prominent in the seeds.  According to Khomsug et al (2010), the phenolic acid compounds in okra are associated with scavenging activities.   

Further, research suggests that the antioxidant levels in the seeds are heightened when they are roasted at 1600 degrees Celsius for 10-60 minutes (Adelakun et al. 2010).  On the other hand, pre-treatment activities such as soaking and blanching decrease the antioxidant levels while increasing the nutrient profile (Adelakun et al. 2010).

Here are some ways you can add Okra to your diet.

There are many ways in which you can add okra to your diet.  Countries around the world enjoy it in varying dishes.  For example, in India, it is enjoyed by many in a dish called bhindi masala which is dry fried okra.  Fried okra is also enjoyed in other parts of the world including the Southern parts of the United States.  

However, in Jamaica, it is enjoyed in a variety of ways, one main being – steamed fish.   For me, I love to add Okra to – Saltfish, Salt Mackerel, Soups, particularly pumpkin, as well as in my Callaloo and Cabbage dishes.  Another favourite of mine is juicing it (this tastes awesome!).  You can find my Okra punch recipe here.

• Okra Punch – It’s all about the Fiber!

Illustrative Summary

Here is a summary of the 7 ‘must know’ impressive health benefits of OKRA.

Let’s Sum Up!

Okra is certainly no simple food despite its strange and uncommon look.  Originated in Ethiopia as research suggests, the food has gained popularity in several parts of the world, particularly in North America and India.  Okra is packed with nutrients and is said to be beneficial for many health conditions. Some of the nutrients in okra are its high fiber content, vitamins A, C, E, folate, protein, linoleic acid, magnesium, potassium and calcium.  Studies have shown that it can prevent or manage certain health conditions due to this plethora of nutrients as well as its high antioxidant compounds. 

Some of the benefits as reported by research include its potential benefits for healthy eyes, digestive and colon health due mostly to its fiber and polysaccharides contents, and heart or cardiovascular health due to its ability to lower serum cholesterol.  Other benefits include skin and blood health due to the prevalence of vitamins C and K.  Research also dictates that it is a good source of nutrients for persons with diabetes or kidney conditions as it can manage glucose levels, particularly its seeds.

Its seeds are also noted to be a great caffeine-free alternative to coffee.  Okra also possesses the amino acids lysine and tryptophan, which are essential amino acids that cannot be synthesized by the body.  The mucilage or that ‘slimy’ part is also concentrated with proteins and minerals with high solubility, elasticity and viscosity properties.

While its disease prevention and mechanisms are limited via research due to the complex nature of the etiology of diseases.  Researchers are already motivated to continue their investigation as to its disease prevention abilities and how foods like okra can influence human health in both the short and long term.  Nonetheless, do be encouraged to add this ‘slimly’ little finger-like food to your grocery list as it is certainly an inexpensive source of both macro and micro minerals for humans’ overall health and well-being. So, what will your next grocery shopping be like?

You can read more on vitamins and minerals in the articles below as well as try our ‘Okra Punch Recipe.’ 

• Our ABC’s (Vitamins Overview)
• Why Minerals?
• Okra Punch – It’s all about the Fiber!

Do remember to download your ‘Healthy Grocery Shopping List Guide.

• • Healthy Grocery Shopping List Guide

Editor’s Note: Article updated: July 8, 2024.

References

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