Okra Health Benefits and Nutrition Facts

Okra is a member of the mallow family scientifically named Ablemoschus esculentus. While most people know it by the name okra, if you went to the south, particularly New Orleans, you'd hear it called gumbo. It grows in warm areas but many Northern gardeners now have okra plants since it only requires about two to three months for production of the pods used in cooking. Okra health benefits are often overlooked because of its popularity in many local Southern dishes.

Nutrition Facts and Calories

Okra only has approximately 20 calories per half cup serving. That same half cup of okra contains 22 percent of the daily value for vitamin C and 40 percent for vitamin K. It also has vitamin A, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin E, pantothenic acid and choline. It also contains manganese, magnesium and calcium with minor amounts of copper, zinc potassium, phosphorus and iron. In addition, okra is a good source of natural plant fiber.

Health Benefits

As part of a well balanced diet, okra is a good food choice as a vegetable. It provides a nutritious alternative to most of the vegetables normally served. The low calorie count of okra makes it a logical choice in weight control and other special diets. Its rich fiber content also aids in digestion by aiding smooth peristalsis and eliminating constipation.

The vitamin A in okra and the flavonoids are powerful anti-oxidants. It contains beta-carotenes, lutein and xanthin and is higher in these substances than any other green vegetable. The antioxidants in okra are excellent for maintaining healthy mucous membranes, lungs, skin, and are essential for good vision. They also aid in protecting the mouth and lungs from cancer.

The high vitamin C content of okra aids in protecting the body from infections and virus outbreaks. It also protects the cells from damage caused by free radicals. A bowl of chicken gumbo soup may be the perfect aid for someone with a cold.

Health Benefits for Pregnant Women

Pregnant women or women considering conception should include okra in their diet because of the folate content. Folate rich food eaten before conception decreases the potential for birth defects.

Because of the high vitamin K content, it is an aid in blood clotting and bone strengthening. The B-complex in okra aids in protecting the nervous system as well as improving the skin, hair and nails. In fact, you don't have to eat okra to receive a benefit for the health. You simply boil the okra sliced in the middle until it is mushy and slimy. Add a few drops of lemon juice and let it cool. When you wash your hair, cover your head with the mixture. Rinse with warm water and you'll find you have more volume and bounce in your hair.

Controls Blood Sugar

Probably the biggest health benefit of okra is its ability to aid in the control of blood sugar levels. The fiber and mucilage, the substance that looks like thick glue, helps with this process by regulating the absorption rate in the small intestines. Okra's high fiber content is also beneficial for lowering blood cholesterol. This makes it a heart healthy food.

The intake of okra also increases the probiotics in the colon. Probiotics are beneficial bacteria. They not only aid in the digestion of food and the release of nutrients, they also fight fungi and bad bacteria. It contains a number of amino acids and aids in gastrointestinal health.

Side Effects of Okra

While there are no side effects of okra reported, excess quantities may cause a problem if you are on a blood thinner. Always consult with your doctor. Since okra contains high amounts of vitamin K, a known clotting factor, being safe and checking is always the smartest move.