There are many health benefits of okra thanks to its impressive fiber and vitamin A content.
Learn okra nutrition facts and how to prepare it.
Less familiar with it?
Okra is a green flowering plant with edible seed pods.
Originally, it was cultivatedin Ethiopia and ancient Egypt.
Here, she explains exactly what the health benefits of okra areincluding the especially noteworthy gut health perks.
integrative registered dietitian and nutritionist
Plus, get tips for cooking okra and some delicious recipes to try.
Okra nutrition facts
Most of the benefits of okra (more on those in a minute!)
can be easily explained by the plants impressive nutrition profile.
Rawokra nutrients per 100-gram serving:
7 health benefits of okra
1.
It contains gut-healthy fiber
Lets get into the big one right away.
The veggie has three grams of fiber per cup.
But thats not the only reason Zibdeh says its good for the gut.
According to Zibdeh, its super important that the lining of the gut stay intact.
Otherwise, harmful pathogens can make their way into the bloodstream; this is often referred to asleaky gut.
integrative registered dietitian and nutritionist
[Vitamin A] is good for both eye health and the immune system, Zibdeh says.
Its beneficial for bone health
Besides being good for the gut, eating okra will also benefit your bones.
This is because it has calcium, specifically 82 milligrams per cup.
It contains iron
Zibdeh says okra also contains irona mineral most people only associate with spinach.
Consuming okra (in addition to otheriron-rich foods) can also help prevent aniron deficiency.
Good news, okra has 23 milligrams of vitamin C per one-cup serving.
(The recommended daily intake of vitamin C is75 milligrams for womenand 90 milligrams for men.)
This means its linked to benefitting the immune system, Zibdeh says.
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7.
Exposure to these toxins breaks down cell DNA over time.
Is it better to eat okra raw or cooked?
According to Zibdeh, cooking okra can impact its nutritional value.
This also applies to other nutrients that are sensitive to heat, such as thiamine and folic acid.
As such, the less okra is cooked, the more likely its nutritional value will remain intact.
Who should avoid okra?
What is the healthiest way to eat okra?
Looking to reap the benefits of okra?
Its time to learn how to cook it.
(Unless you use anair fryer.)
Instead, she recommends boiling, steaming, or roasting it.
Need some ideas on how to do this in a delicious way?
Keep reading for a few recipes to try.
5 delicious okra recipes
1.
Get the recipe:Bamya (Okra Stew)
2.
Add a little heat with red pepper flakes and paprika.
Get the recipe:African-Inspired Okro Soup
3.
The batter is a mixture of eggs, flour, cornmeal, black pepper, and Cajun seasoning.
That way, vibrant spice is worked right into every bite.
It only takes 15 minutes to make.
Get the recipe:Air Fryer Okra
4.
Then, its paired with juicy tomatoes.
Get the recipe:Baked Okra and Tomatoes
5.
Bhindi (Indian-Style Okra)
Sometimes, okra and a few spices is all you really need.
Literally every ingredient is full of nutritional benefits.
Experiment by using the recipes included here or put your own creative ideas to the test.
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