Okra Nutrition

1 07 2008

Some of you have been overwhelmed with the weeks of okra we’ve had lately (it’s obviously very much in season!). But here’s some info on how great it is for you from this website:

Okra Nutrition (half-cup cooked okra)

Calories = 25
Dietary Fiber = 2 grams
Protein = 1.5 grams
Carbohydrates = 5.8 grams
Vitamin A = 460 IU
Vitamin C = 13 mg
Folic acid = 36.5 micrograms
Calcium = 50 mg
Iron = 0.4 mg
Potassium = 256 mg
Magnesium = 46 mg
These numbers should be used as a guideline only.

Sylvia W. Zook, Ph.D. (nutritionist) has very kindly provided the following thought-provoking comments on the many benefits of this versatile vegetable. They are well worth reading.

1. The superior fiber found in okra helps to stabilize blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract.
2. Okra’s mucilage not only binds cholesterol but bile acid carrying toxins dumped into it by the filtering liver. But it doesn’t stop there…
3. Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent and improve constipation. Fiber in general is helpful for this but okra is one of the best, along with ground flax seed and psyllium. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra’s mucilage soothes, and okra facilitates elimination more comfortably by its slippery characteristic many people abhor. In other words, this incredibly valuable vegetable not only binds excess cholesterol and toxins (in bile acids) which cause numerous health problems if not evacuated, but then assures easy passage out of the body of same. Unlike some prescription and over-the-counter drugs for this, the veggie is completely non-toxic, non-habit forming (except for the many who greatly enjoy eating it), has no adverse side effects, is full of nutrients, and is economically within reach of most.
4. Further contributing to the health of the intestinal tract, okra fiber (as well as flax and psyllium) has no equal among fibers for feeding the good bacteria (probiotics).
5. To retain most of okra’s nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw. However, if one is going to fry it (and it is undeniably delicious prepared that way when rolled in cornmeal and salt), only extra virgin olive oil, or UNREFINED coconut butter is recommended (this is NOT the unhealthy partially hydrogenated product found in processed foods.)

I’ve also added some more recipes for okra. Click here.

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2 responses

2 07 2009
ahbao

amazing veggie… i love Okra… especially just flashed boiled and served with some sesame oil, some soy sauce and chili paste. =)

13 04 2013
jonemike

All About okra nutrition. Okra is a popular vegetable of the housewives. The interesting thing is that it contains more nutrients for good health, such as fiber, mucilage, vitamin A, vitamin B6, vitamin C, niacin, calcium, potassium, magnesium, folic acid, iron.Very good for health.

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