8 Pods (3" Long) Okra contains only 29 calories which makes it an excellent choice for a low-calorie and nutritious food option. This vegetable is widely used in different cuisines and cultures worldwide, it is also known as Lady's Fingers. Okra has a distinctive taste and texture, which makes it perfect for diverse recipes.
In addition to being low in calories, okra is loaded with essential vitamins and minerals, like vitamins C, K, and folate. It also contains potassium, magnesium, and calcium, which are necessary for the proper functioning of the body. Okra is also a good source of dietary fiber and protein, which helps in maintaining satiety and healthy blood sugar levels.
In this article, we will discuss the nutritional value of okra and how it can benefit your health in different ways. We'll also explore different ways to cook and serve okra, and how to grow it in your backyard garden.
Calorie Count and Serving Size
A single medium-sized okra pod (3 inches long) contains only 3-4 calories, which means you can consume 7 to 8 pods without exceeding 30 calories. Okra can be consumed raw, cooked, or pickled. A half-cup serving of cooked okra (80g) contains only about 25 calories.
Rich in Vitamins and Minerals
Okra is rich in vitamins and minerals. A half-cup serving of cooked okra provides the following nutrients:
- Vitamin C: 16.2 milligrams (27% of the daily recommended value)
- Folate: 36.5 micrograms (9% of the daily recommended value)
- Vitamin K: 40 micrograms (50% of the daily recommended value)
- Potassium: 256 milligrams (7% of the daily recommended value
Okra is also an excellent source of antioxidants, which helps in fighting against oxidative stress and reduces the risk of chronic disease.
May Improve Digestive Health
Okra is an excellent source of fiber, which promotes digestive health and helps in maintaining regular bowel movements. Fiber also prevents constipation and reduces the risk of colon cancer. The mucilage found in okra also helps in protecting the digestive tract and reducing inflammation.
May Help Manage Blood Sugar Levels
High fiber content in okra helps in slowing down the absorption of sugar in the blood, which reduces the risk of sudden spikes and crashes in blood sugar levels. Research studies suggest that consuming okra could help in improving insulin sensitivity and reducing the risk of insulin resistance.
May Aid in Weight Loss
Okra is a low-calorie and high-fiber food that promotes satiety and reduces cravings. Consuming okra on a regular basis as part of a balanced diet can help in reducing overall calorie intake and weight loss. Additionally, the phytochemicals present in okra could help in breaking down fat and reducing body mass index.
May Boost Immune Function
Okra contains vitamin C, vitamin K, and antioxidants, which helps in boosting the immune system and reducing the risk of infections and chronic diseases. Okra also contains zinc, which is essential for the proper functioning of the immune system.
May Lower Cholesterol Levels
Okra contains high levels of soluble fiber, which helps in reducing bad cholesterol (LDL) levels in the blood. This, in turn, reduces the risk of heart disease and stroke.
May Enhance Skin Health
Okra is rich in antioxidants, which helps in protecting the skin against free-radical damage and reducing the risk of premature aging. Consuming okra can also promote collagen production, which is necessary for healthy skin and wound healing.
Versatile Ingredient in Cooking
Okra is a versatile vegetable that can be cooked in different ways. It can be grilled, fried, roasted, or pickled. Okra is also used in stews, soups, and curries as a thickening agent. Its unique flavor and texture make it an excellent addition to salads and sandwiches.
Easy to Grow in Home Gardens
Okra is an easy-to-grow vegetable that can be cultivated in home gardens. It requires minimal care and maintenance and can be harvested in 50-60 days after planting. Okra needs full sunlight and well-drained soil to thrive.
Okra is an excellent source of nutrition and offers a host of health benefits. Incorporating this vegetable into your diet is an excellent way to maintain overall health and wellness.
5 Frequently Asked Questions About Okra
1. What are the health benefits of okra?
Okra is a low-calorie, nutrient-dense food that is high in dietary fiber, vitamins, and minerals. It is also a good source of antioxidants, which can help reduce inflammation and fight disease.
2. How do you prepare okra?
Okra can be prepared in a variety of ways, including steaming, boiling, frying, and grilling. Many people also enjoy pickling okra or adding it to soups and stews.
3. Is okra a good choice for people with diabetes?
Yes, okra is a good choice for people with diabetes because it is low in carbohydrates and high in dietary fiber, which can help regulate blood sugar levels.
4. Are there any potential side effects of eating okra?
While okra is generally safe for most people to eat, it can cause gastrointestinal side effects such as gas and bloating in some individuals.
5. Can okra help with weight loss?
Yes, okra can be a helpful food for weight loss because it is low in calories and high in dietary fiber, which can help you feel full and satisfied for longer periods of time.