Okra: Important Facts, Health Benefits, and Recipes

Chiara Manni
Mom of one human and one furry baby. Career in tech in the California Bay Area, but born and raised in Italy. Foodie at heart.
Instagram
Pinterest
Linked-In
Published: 6/11/2023

Explore the health benefits, culinary uses, and history of nutrient-rich okra in our ultimate guide, and learn how to incorporate this superfood into your daily life.

What is Okra?

Okra, also known as lady's finger, is a green, edible pod native to Africa. It has a unique, slightly sweet and earthy taste, with a texture that ranges from crisp to tender, depending on the cooking method. Okra is widely used in various cuisines, such as African, Middle Eastern, and Southern American, and is a popular ingredient in stews, soups, and stir-fries.

Is Okra Healthy?

Yes, okra is incredibly healthy! It is low in calories and high in dietary fiber, vitamins, and minerals, including vitamins A, C, and K, as well as folate, calcium, and potassium. Okra also contains antioxidants and phytonutrients that contribute to its numerous health benefits.

8 Health Benefits of Okra

  1. Aids in digestion: The high fiber content in okra helps promote regular bowel movements and prevent constipation.
  2. Supports heart health: Okra's soluble fiber helps lower cholesterol levels, reducing the risk of heart disease.
  3. Boosts immune system: Rich in vitamin C, okra aids in strengthening the immune system and fighting off infections.
  4. Improves eye health: Okra's vitamin A content supports good vision and helps protect against age-related eye diseases.
  5. Promotes healthy pregnancy: The folate in okra is essential for pregnant women, as it helps prevent neural tube defects in babies.
  6. Supports strong bones: Okra's calcium and vitamin K content contribute to maintaining strong and healthy bones.
  7. Improves skin health: The antioxidants in okra help protect the skin from damage and promote a youthful appearance.
  8. Regulates blood sugar: Okra's fiber and low glycemic index help control blood sugar levels, making it beneficial for people with diabetes.

History and Background of Okra

Okra is believed to have originated in Ethiopia, and its cultivation spread throughout Africa, the Middle East, and eventually to the Americas during the transatlantic slave trade. Okra has been cultivated and consumed for centuries, with records of its use dating back to ancient Egypt.

Storing Okra

To preserve the freshness and quality of okra, store it unwashed in a paper bag in the refrigerator's crisper drawer. Okra can last up to a week when stored properly. Alternatively, you can freeze okra by blanching and then storing it in airtight freezer bags.

Types of Okra

There are several varieties of okra, including Clemson Spineless, Emerald, and Burgundy. They differ slightly in size, color, and texture, but all offer similar nutritional benefits and culinary versatility.

What Is The Best Substitute for Okra If I Don't Have Any?

If you don't have okra, suitable substitutes include green beans, zucchini, or eggplant, depending on the recipe and desired texture.

Cuisines that Use Okra

Okra is a popular ingredient in various cuisines, such as West African, Indian, Middle Eastern, and Southern American.

Why is Okra Slimy?

Okra's sliminess is due to a natural substance called mucilage, which acts as a thickening agent when cooked. This sliminess can be reduced by cooking methods like grilling, frying, or sautéing.

Can Okra Be Eaten Raw?

Yes, okra can be eaten raw, although its texture may be somewhat tough and slimy. It can be added to salads or consumed as a crunchy snack.

Where Does Okra Grow In The US?

Okra (Abelmoschus esculentus) is a warm-season vegetable that thrives in hot and humid climates. In the United States, okra is primarily grown in the southern states where the climate is suitable for its cultivation. Some of the states known for commercial production of okra include Texas, Louisiana, Alabama, Mississippi, Georgia, Florida and South Carolina.