Okra nutrition
facts
Okra,
also known as "lady
finger" or "gumbo", is a highly nutritious green
edible pod vegetable. Botanically,
this perennial flowering plant belongs to the mallow
family and
named scientifically as Abelmoschus
esculentus.
The plant is cultivated throughout the tropical and warm temperate
regions of the world for its fibrous fruits or "pods". It grows best in
well drained and manured soil. The plant bears
numerous dark green colored pods measuring about 5-15 cm in length.
The plant takes about 45-60 days to bear ready-to-harvest
fruits.
|
|
| Okra
pods
|
Okra plant with pods |
Internally,
the fruits feature
small, round, mucilaginous white colored seeds arranged in vertical
rows. The pods are harvested while immature and eaten as vegetable.
Health
benefits of Okra
-
Very
low in calories,
provides just 30 cal per 100 g and
contains no saturated fats or cholesterol; but is a rich source of
dietary
fiber, minerals, vitamins; recommended
in cholesterol controlling and weight reduction programs.
-
The
rich fiber and
mucilaginous content in Okra pods helps smooth peristalsis of digested
food particles and relieve constipation condition.
-
The
pods contain healthy
amounts of vitamin A,
and
flavonoid anti-oxidants such as beta carotenes, xanthin
and
lutein. It is one of the green
vegetable with highest levels of these anti-oxidants. These compounds
are known to have antioxidant properties and
are essential for vision. Vitamin A is also required for maintaining
healthy
mucus membranes and skin. Consumption of natural vegetables and fruits
rich in
flavonoids helps to protect from lung and oral cavity cancers.
-
Fresh
pods are good source
of folates;
provide about 22% of RDA per 100 g. Consumption of foods rich in
folates, especially during pre-conception period helps decrease the
incidence of neural tube defects in the offspring.
-
The
pods are also an
excellent source of anti-oxidant vitamin, vitamin-C;
provides
about 36% of daily recommended levels. Consumption of foods rich in
vitamin-C helps body develop immunity against infectious agents, reduce
episodes of cold and cough and protects body from harmful free
radicals.
-
The
veggies are rich in
B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine),
thiamin and pantothenic acid. The pods also contain good amounts of
vitamin K.
Vitamin K is a co-factor for blood clotting
enzymes and is required for strengthening of bones.
-
They
are also good source
of many important minerals such as iron, calcium,
manganese and magnesium.
See the table below for in depth analysis
of nutrients:
Okra (Abelmoschus esculentus), Fresh, raw pods,
Nutrition value per 100 g.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient
Value |
Percentage
of
RDA |
| Energy |
1.5% |
31 Kcal |
| Carbohydrates |
7.03 g |
5.4% |
| Protein |
2.0 g |
4% |
| Total Fat |
0.1 g |
0.5% |
| Cholesterol |
0 mg |
0% |
| Dietary
Fiber |
9% |
3.2 g |
| Vitamins |
|
|
| Folates |
88 mcg |
22% |
| Niacin |
1.000 mg |
6% |
| Pantothenic
acid |
0.245 mg |
5% |
| Pyridoxine |
0.215 mg |
16.5% |
| Riboflavin |
0.060 mg |
4.5% |
| Thiamin |
0.200 mg |
17% |
| Vitamin C |
21.1 mg |
36% |
| Vitamin A |
375 IU |
12.5% |
| Vitamin E |
0.36 mg |
2.5% |
| Vitamin K |
53 mcg |
44% |
| Electrolytes |
|
|
| Sodium |
8 mg |
0.5% |
| Potassium |
303 mg |
6% |
| Minerals |
|
|
| Calcium |
81 mg |
8% |
| Copper |
0.094 mg |
10% |
| Iron |
0.80 mg |
10% |
| Magnesium |
57 mg |
14% |
| Manganese |
0.990 mg |
43% |
| Phosphorus |
63mg |
9% |
| Selenium |
0.7 mcg |
1% |
| Zinc |
0.60 mg |
5.5% |
| Phyto-nutrients |
|
|
| Carotene-ß |
225 mcg |
-- |
| Crypto-xanthin-ß |
0 mcg |
-- |
| Lutein-zeaxanthin |
516 mcg |
-- |
Selection and storage
Fresh
and immature okra pods
are readily available in the stores all
around the year. The pods have attractively rich green color
and neutral flavor.
In the store, look for crispy, immature pods and avoid those with
over-ripen, sunken appearance, discolored spots, cuts and too
soft.
Once at home, place them inside the refrigerator. Eat them
while they are
fresh to obtain full benefits of vitamins and anti-oxidants.
Preparation and
serving methods
Some hybrid varieties are
usually
subjected to insecticide powder or spray. Therefore, wash the pods
thoroughly in the
water in order to remove dust, soil and any residual insecticides.
Trim the crown end and tips. The pods are generally cut into
small circular sections and used in variety of cuisines in Indian and
Asian countries.
Here are some serving tips:
-
Okra pods are one of the
widely used vegetable in tropical
countries. Chopped or sliced pods are then stewed or fried in
low heat oil in order to remove mucilaginous content. It then, can be
mixed with other vegetables, rice or meat.
-
In Caribbean
islands okra is cooked up and eaten as soup, often with fish.
-
Okra
leaves may be cooked in a similar manner as the greens of beets or
dandelions. The leaves are also eaten raw in salads.
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