Beyond its culinary appeal, okra is also rich in vitamins and nutrients that benefit the body. So, what are the advantages of eating okra regularly?

1. Weight control

Okra contains many health-boosting nutrients yet is a low-calorie food. In 100 grams of okra, there are only about 33 calories, which helps limit calorie intake—an important factor for weight loss.

In addition, okra is high in fiber, which helps you feel full longer and prevents overeating. A 2021 study in India showed that okra supports weight reduction and lowers glucose levels in the body, while also improving glucose tolerance. Moreover, the fiber in okra supports a healthy digestive system, prevents constipation, and promotes gut health.

Roasted okra seeds can even be used as a coffee substitute. This is because roasted seeds have a nutty, coffee-like flavor but contain no caffeine, making them suitable for those trying to cut back on caffeine or calories from coffee.

Okra is nutrient-rich yet low in calories, making it highly effective for weight management.

2. Therapeutic support

In traditional medicine, the mucilage in okra was used as a plasma replacement or to increase blood volume. Thanks to its soothing and moisturizing properties, okra has also been applied in remedies for sore throat and digestive issues.

Modern studies are now exploring the potential of okra in regulating blood sugar levels, making it beneficial for people with diabetes.

3. Provides vitamins, minerals, and antioxidants

Okra contains essential nutrients such as vitamin C, vitamin K, magnesium, and folate. Vitamin C boosts the immune system, vitamin K supports strong bones and proper blood clotting.

Antioxidants in okra, such as polyphenols, help fight inflammation and oxidative stress, reducing the risk of chronic diseases like heart disease and cancer.

4. Supports heart and brain health

Eating okra regularly may improve cardiovascular health. The mucilage, a gel-like substance in okra, can bind with cholesterol during digestion and help flush it out of the body, thereby lowering bad cholesterol levels.

Additionally, polyphenols help prevent blood clots and reduce free radical damage, lowering the risk of heart disease and stroke. The antioxidants in okra are also beneficial to the brain, helping reduce brain inflammation.

5. Cancer prevention

Antioxidants are natural compounds that help the body fight off free radicals—unstable molecules that can damage cells. Free radicals are most commonly associated with oxidative damage, which can eventually lead to cancer. Okra contains antioxidants like vitamins A and C, as well as lectins, which may inhibit the growth of cancer cells.

Studies using concentrated compounds from okra have shown that they can inhibit breast cancer cell growth by up to 63%. However, more research is needed to confirm okra’s cancer-preventing properties.

6. Prenatal support

One cup of okra provides 15% of the daily recommended intake of folate, an essential nutrient for pregnant women. Folate helps reduce the risk of neural tube defects, which can affect the brain and spinal cord of the developing fetus.