Jane Moser
CSMS Magazine
I have always wanted to share with you this powerful vegetable we call okra, but in some Caribbean countries, it is called callaloo or callaloo gombo. This versatile vegetable deserves a regular spot on the dinner table. It’s a common ingredient in many parts of the world, including African, Middle Eastern, and South Asian cuisines, where people love its unique flavor and texture and health benefits, but it’s a popular ingredient in the United States. Adding okra to a well-balanced diet is an easy way to increase vegetable intake while getting important vitamins, minerals, fiber and antioxidants.
One of the most recognized nutritional qualities of okra is its fiber content. Dietary fiber is good for digestion and can help you to have regular bowel movements. Fiber also keeps you full. So if you’re trying to maintain a balanced eating pattern, fiber-rich vegetables like okra are also beneficial. Consuming sufficient fiber regularly is also associated with better heart and metabolic health.
Okra is a good source of many important vitamins and minerals including Vitamin C, Vitamin K, Folate and Magnesium. Vitamin C helps the immune system to work properly and helps the body to make collagen. Vitamin K helps the blood to clot properly and is needed for healthy bones. Folate is important for the growth and development of cells.
One other attractive feature of okra is its antioxidant content. Antioxidants protect cells against oxidative stress which is caused by unstable molecules called free radicals. Okra also contains plant compounds, including polyphenols and flavonoids, that are antioxidants. Eating a variety of colorful vegetables is one way to increase your exposure to these beneficial plant compounds.
Okra may be a good food for people trying to control their blood sugar and their overall metabolic health. Its fiber, when added to a meal, can help slow digestion and carbohydrate absorption. However, okra should not be thought of as a treatment for diabetes or any other medical condition. The best way to understand its benefits is as part of an overall pattern of healthy eating.
There are so many ways to prepare okra. You can roast it, grill it, steam it, sauté it or add it to soups and stews or vegetable dishes. For a healthier everyday preparation, consider roasting or sautéing it with a modest amount of oil rather than relying on heavily fried versions.
Ultimately, okra is more than a traditional ingredient. It’s an inexpensive, versatile vegetable that can boost the fiber, micronutrients and protective plant compounds in your daily diet. Adding okra to a varied diet can be a delicious step to better nutrition, whether served as part of a meal or added to soups, stews or salads.
Also, see: How Walking 10,000 Steps a Day Impacts Your Health
