Why You Should Include Okra In Your Diet

Feb 7, 2015 | Food Facts, General Health

Okra Should Be Loved All Over The World!

okra-health-benefits--the-bum-gun-5Numerous individuals neglect to acknowledge okra on account of its weird composition. In any case,

okras are mainstream for their healthfully thick structure, especially for their dissolvable and insoluble fiber content. This vegetable originates from the Malvaceae or mallows family and is identified with cotton, hibiscus, and hollyhock.

This vegetable is accessible through the year, particularly amid summer, and flourishes well in warm atmospheres. It is commonly green however a few mixed bags demonstrate a red shading. A few sorts have a smooth surface, while others have an unpleasant composition. Since okra is hard to bite, it is generally steamed or bubbled before consuming.

The Botanical Name for Okra is Abelmoschus esculentus or Hibiscus esculentus

A Short History of Okra

It’s believed that okra originated in the Abyssinia region of Africa, the area we now know as Ethiopia. Because this mountainous region was so isolated for centuries, little is known about the cultivation and uses there. Eventually, however, okra made its way throughout North Africa and the eastern Mediterranean regions, before eventually moving on to the rest of the world.

Okra was said to be introduced to the U.S. in the late 1700s by French colonists in Louisiana. That wasn’t its debut in the Western Hemisphere, however, as it reached Brazil via Africa in at least the 1600s.

Common Names For Okra

Okra is generally utilized everywhere throughout the world and is known by a few names. In a few sections of the world, it is called “woman’s fingers” due to its long shape. In different regions, it is known as “gumbo,” which is accepted to have originated from “quingombo,” a Portuguese defilement of the word “quillobo.” The last is the local name of okra in African nations, for example, Congo and Angola. In France, it is known as “gombo,” while in Spain, it is named “quibombo.” It is called “Bhindi” in India and “bamies” in eastern Mediterranean and Arab nations.

Awesome Medical Advantages of Okra

okra-awesome-health-benefits-okra-the-bum-gun-bOne of the awesome things about Okra is that it is low-calorie. A 100-gram serving of okra contains just 30 calories and zero saturated fats and cholesterol. It is high in soluble and insoluble fibre.  The fiber in okra has been connected to a few advantages, for example, ideal digestive capacity, low cholesterol levels, decreased coronary illness hazard, and weight administration. Since sinewy sustenances are all the more difficult to digest, you’ll feel more satisfied when you consume them.

In the meantime, okra is really pressed with supplements. One of the key supplements of this green product is vitamin C – around 36 percent of the every day prescribed sum. Expanding your admission of vitamin C-rich sustenances can help bolster your resistant capacity, forestall free radical harm, and may help direct pulse.

Okras are additionally a decent wellspring of B vitamins, for example, vitamin B6 (pyridoxine). This supplement helps in the digestion system of fat, starches, and amino acids, advances the soundness of your lymph hubs, and can add to the regulation of glucose levels. Okras are likewise a decent source of other B vitamins, for example, niacin, thiamine, and pantothenic acid.

Elevated amounts of vitamin A and flavonoids, for example, beta-carotene, xanthin, and lutein can likewise be found in okras. These supplements are connected with great vision, solid skin and mucous layers, and even expanded assurance from cancer.

Okras additionally give vitamin K and folic acid. Vitamin K supports in your body’s blood coagulating capacity and, together with vitamin D and calcium, bolsters your bone well being. Folic acid is awesome for pregnant ladies as it helps in the development of your baby.

Iron, calcium, manganese, and magnesium are the minerals which can be found in this super food.

Okra Nutrition Facts

Serving Size: 100 grams of okra

Amt. Per Serving
Carbohydrates7 g
Dietary Fibre3 g
Protein2 g
Sugar1 g
Sodium8 mg

How Has Okra Performed in Studies?

As per a study distributed in 2005 in the Jilin Medical Journal, okra demonstrated constructive outcomes on nephropathy or kidney sickness. Members were grouped into two – one was treated with customary treatment, while the other gathering was given conventional treatment with okra. The study, which took six months, saw a reduction in urine protein and uric acid in members who brought their treatment with the okra, while there were no changes in the other gathering.
An alternate study, distributed in the Saudi Pharmaceutical Journal, showed that okra’s capacity to be defensive against liver illnesses. It was observed that okra concentrate helped protect chemically induced liver damage because of its strong antioxidant activities. In the meantime, its gainful hepaprotective and cancer prevention agent properties were practically identical to that of silymarin or milk thistle.
Okra concentrates also is useful for defensive action against diabetes, as proposed by a study in the Journal of Pharmacy & Bioallied Sciences. This was dead set through the utilization of okra concentrates in rats with diabetes, who had a diminishing in their glucose and standardization of their lipid profile levels.

okra-tomato-chilli-salad-the-bum-gunSuper Healthy Okra Salad With Avocado,  Tomato & Chilli

  • 1 pound of okra
  • 1 jalapeno pepper (minced; discretionary: seeded)
  • 1 avocado, cut in little pieces
  • 1 pound of tomatoes, cut in little pieces
  • Pinch of Salt
  • ½ measure of chopped cilantro
  • 5-6 Tbsp. of lime juice

Optional: 1 little red onion, chopped and soaked for 5 minutes in icy water, then depleted and flushed

Optional: 1-2 ounces of crumbled queso fresco or feta
Preparation & Procedure:

  1. Trim the okra’s stems and tips. Place the okra in a steamer with around 1 inch of bubbling water. Cover and steam for around four minutes or until its crisp and tender. Drain and rinse with cold water, then slice about ¼-inch thick and transfer to a large bowl.


  1. Mix in the jalapeno peppers, avocados, tomatoes, and onions. Season with salt as required. Include the lime and cilantro and blend well. If fancied, serve decorated with the crumbled queso fresco or feta cheddar.

This Should Make Four to Six Servings

It is best to serve this dish immediately after assembling and tossing because the colors may fade and the okra can become viscous.

(Borrowed from the New York Times)

Nutritional Content of Okra:

While the “amount of nutrition” from okra varies based on how it’s consumed (pods, grams, etc), some of the key substances in the vegetable remain the same. Here are some prominent vitamins, minerals, and other nutrients found in okra that deserves some spotlight. Each figure is based on 1 cup (100g) of okra.

  • Fiber– 2.5 grams. 10% of RDA (recommended daily value)
  • Vitamin C– 16.3 milligrams. 27% RDA.
  • Foliate– 46 micrograms. 11% RDA.
  • Vitamin A– 283 international units. 6% RDA.
  • Vitamin K– 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided.
  • Niacin(Vitamin B3) – 0.9 mg. 4% RDA.
  • Thiamin(Vitamin B1) – 0.1 mg. 9% RDA.
  • Vitamin B6– 0.2 mg. 9% RDA.
  • Magnesium– 36 mg. 9% RDA.
  • Manganese–  0.3 mg. 15% RDA.
  • Beta carotene– 225 mcg.
  • Lutein, Zeaxanthin– 516 mcg.


Check out the USDA Nutrient Database for a full nutritional profile of okra.


Dedicated to improving the quality of your life,

The Bum Gun – King of Bathroom Hygiene

make sure your underpants stay clean

Greg Noland

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