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Okra – Health Benefits and Nutritions

Okra or okro (US /ˈoʊkrə/ or UK /ˈɒkrə/) is a flowering plant that belongs to the mallow family. In some English speaking countries, Okra is known as ladies ‘finger’, gumbo or ochro. The origin of okra is traced back to West Africa, Ethiopian and South Asian geographical region. The okra plant is mostly cultivated in tropical and subtropical regions including some warm temperature regions around the world. The reason why people value this type of veggie is because of the edible nature of its green seed pods. Its a popular soup that goes along with different kind of African food .

okra, okro

Okra – Its health benefits and nutrition.

The names of okra in some local dialect in English speaking countries are as follow:

  • For United Kingdom, United States and the Phillipines, it is generally known as Okra.
  • While, we have variant in pronunciation from the people of Caribbean English and Nigeria as Okro due to their locality.


Okra Nutrition

  • Raw okra contains 90 % of water
  • 2 % of protein
  • 7 % of carbohydrate
  • The remaining balance is fat.
  • For 100 gram, raw okra is rich (20% or more required for Daily Value, DV) in fiber, Vitamin C and Vitamin K, which also have some moderate contents of thiamin, folate and magnesium.

Okra Health Benefits

The health benefit of okra is numerous but will mention a few below:

  • The okra pods is among the veggies that have very low-calorie. They have 30 calories per 100g with no saturated fats or cholesterol.
  • Okra is rich source of dietary fibre, including minerals and vitamins. That’s why it is recommended by the nutritionist for the control of cholesterol and weight reduction programs.
  • It also eases constipation. The pods are rich source of mucilage substance that makes the digested food pass the gut easily and ease the constipation.
  • It also contain healthy amount of vitamin A and flavonoid anti-oxidants such as beta-carotene, xanthin, and lutein. The consumption of natural vegetables and fruits that are enrich in flavonoids helps in protection of lung and oral cancers
  • Fresh okra is rich in folates. It provides about 22% of Recommend Daily Allowance (RDA) per 100g.
  • It is rich in the B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
  • It’s also rich in vitamin K. Vitamin K is a contributing factor for blood clothing enzymes and also good in strengthening bones.
  • It’s also a good source of essential minerals like iron, manganese, calcium and magnesium.


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