Almonds and Olivez


Benefits, Nutritional Profile and How to!

Okra is a member of the Malvaceae family and is said to grow mostly in tropical and sub-tropical regions of the world.  Almost all parts of the Okra can be eaten, from its leaves, buds, pods to its stems and seeds.  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 . The green seed pods, which is called the ‘immature fruit’ is what is mostly consumed as a vegetable and is also the part which most people are familiar with, including myself.  It must also be noted that the linoleic acid found in okra is about 47.4%. Linoleic acid is a polyunsaturated fatty acid which is essential for human nutrition.

You can read more on Okra in this detailed article here.

Okra Nutritional Profile

100g – (1 Cup) of raw Okra:

  • Calories: 33 g
  • Protein: 93g
  • Carbohydrates: 45g
  • Fiber: 20g
  • Fat:190g
  • Calcium:00 mg
  • Potassium:00 mg
  • Magnesium:00 mg
  • Lutein + Zeaxanthin: 00 mg
  • Vitamin K:3 mcg
  • Folate: 60 mcg
  • Iron:62 mg
  • Vitamin C:0 mg
  • Vitamin A:00 mcg
  • Water:58g

Ref: (

Here are some Health Benefits of Eating Okra

  1. High in fiber.
  2. Great source of protein.
  3. Digestive and Colon health.
  4. Healthy skin and blood.
  5. Heart health.
  6. Eye health.
  7. High in Antioxidants.

Remember, You can read the detailed article on Okra here

Here are some ways You can include Okra in your diet

  1. Make into a punch. Check out this recipe.
  2. Add to callaloo.
  3. Add to Cabbage.
  4. Add to saltfish.
  5. Add to other vegetable dishes. Check out this recipe.
  6. Add to soup dishes.
  7. Add to fish meals.

How will you add this nutrient-dense Food to your diet?

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