Okra
Long a staple of Southern cooking, okra is often fried or boiled and added
to stews.
This green, pod-shaped vegetable made its way to the United States from Africa, and has
long been a staple of Southern cooking, particularly in the dish called gumbo. In India,
it’s served as a vegetable side dish, and in Japan it’s used to thicken soups and
stews.
Varieties
Okra varies somewhat in size. It can be purchased fresh, canned, or frozen.
Buying and storing tips
Okra can be found in the produce section of most health food stores, specialty markets, and
supermarkets. Larger pods are tough and fibrous, so look for brightly colored pods smaller
than 3 inches (9cm) long, with smooth, unblemished skin and firm texture. Refrigerate okra in
a plastic bag for up to three days.
Availability
Okra is available from May through October. In some Southern states, it may be available
all year long.
Preparation, uses, and tips
Wash okra just before using. Okra is most often boiled or fried. When boiled, it gives off
a viscous substance that can add smooth thickness to soups and stews, like gumbo. Slice okra
1/2-inch (1.5cm) thick, dredge in cornmeal, and fry in olive oil, or stew it with tomatoes and
onions.
Nutritional Highlights
Okra (raw), 1 cup (100g)
Calories: 33
Protein: 2.0g
Carbohydrate: 7.6g
Total Fat: 0.1g
Fiber: 3.2g
*Excellent source of: Vitamin C (21mg), Folate (87.8mcg), and Vitamin
A (660 IU)
*Good source of: Magnesium (57mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Asthma
Vitamin C, present in fruits and
vegetables, is a powerful antioxidant and
anti-inflammatory. This anti-inflammatory activity may influence the development of asthma
symptoms. A large preliminary study has shown that young children with asthma experience
significantly less wheezing if they eat a diet high in fruits rich in vitamin C.
Atherosclerosis
Diets high in insoluble fiber (found in some vegetables)
are associated with protection against heart disease in both men and women.
Bruising
Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused
by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have
scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People
who experience easy bruising may want to try eating more fruits and vegetables—common
dietary sources of vitamin C.
Capillary
fragility
Eating plenty of flavonoid- and vitamin C-rich fruits
and vegetables helps to support the structure of capillaries.
Cataracts
Some but not all studies have reported that eating more foods rich in beta-carotene or vitamin A
was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not
been found to reduce the risk of cataract formation. It remains unclear whether natural
beta-carotene from food or supplements would protect the eye or whether beta-carotene in food
is merely a marker for other protective factors in fruits and vegetables high in
beta-carotene.
High
homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered
homocysteine levels. Healthy people were assigned to either a diet containing a pound of
fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and
vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables
had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits
and vegetables.
Multiple sclerosis
(MS)
In one survey, researchers gathered information from nearly 400 people (half with MS) over
three years. They found that consumption of vegetable protein, fruit juice, and foods rich in
vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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