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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.