Nutritional and health benefits of okra

Introduction

According to De-Rosa and Kenny (2010) okra (Abelmoschus esculentus) is a perennial flowering plant which belongs to the Malvaceae family. It is one of the popular nutritious and economically important vegetables of African origin. The plant bears numerous dark green coloured pods measuring about 5-15 cm in length. It takes about 45-60 days to get ready to harvest fruits. Internally, the pods feature small, round, white coloured seeds arranged in vertical rows. The pods usually are harvested while they are green, tender, and at immature stage. It is easy to grow and looks great throughout the growing season due to its beautiful flowers. It is suitable for cultivation as a garden crop as well as on large commercial farms (Rubatzky & Yamaguchi, 1997). Okra is also known as lady’s finger. Okra is also rich in vitamin A and low in calories. The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous fruits or pods. The immature pods are used for soups, canning and stews or as a fried or boiled vegetable (Madison, 2008).

History of okra

Okra probably originated somewhere around Ethiopia, and was cultivated by the ancient Egyptians by the 12th century B.C. (Devlin & Yee, 2007). The Egyptians and Moors of the 12th and 13th centuries used the Arabic word for the plant, bamya, suggesting it had come from the east. Its cultivation spread throughout North Africa and the Middle East. One of the earliest account is by Spanish Moor who visited Egypt in 1216 and described the plant under cultivation by the locals who ate tender, young pods with meal. The seed pods were eaten cooked, and the seeds were toasted and ground, used as a coffee substitute.

Today okra is popular in Africa, the Middle East, Greece,  India, South America and the Southern United States. It is not a very common vegetable in most European countries, except for Greece (Farooq, Umar & Muhammed, 2010).

Types of okra

There are two main types of Okra namely:

• Green okra and
• Red okra

Red okra carries the same flavour as the more popular green okra and differs only in colour. When cooked, the red okra pods turn green.

Preparation of okra

In Nigeria, okra is mainly used in soup preparation. When preparing, remember that that the more it is cut, the slimier it will become. Its various uses allow for okra to be added to many different recipes. Okra is commonly used as a thicken agent in soups and stews because of its sticky core. However, okra may also be steamed, boiled or stir-fried whole. Its popular dish is known as draw soup which is often eaten with garri and fufu (also known as akpu).  Okra is a sensitive vegetable and should not be cooked in pans made of iron, copper or brass since the chemical properties turns okra black (Craig, 2014).

Nutritional composition of okra

Okra is a powerhouse of valuable nutrients. Nearly half of which is soluble fibre in the form of gums and pectins. Soluble fibre helps to lower serum cholesterol, reducing the risk of heart disease (Duvauchelle, 2011). The other half is insoluble fibre which helps to keep the intestinal tract healthy decreasing the risk of some forms of cancer, especially colorectal cancer. Nearly 10% of the recommended levels of vitamin B6 and folic acid are also present in a half cup of cooked okra (Harper, 2014).

The table below shows the nutritional value of okra.

(Source: USDA National Nutrient Database, 2014).

Selection and storage of okra

Okra is available year-round, with a peak season during the summer months (Martin, 2013). It is available either frozen or fresh. When selecting fresh okra, make sure to select dry, firm, okra. They should be medium to dark green in colour and blemish-free. Fresh okra should be used the same day that it was purchased or stored in paper bag in the warmest part of the refrigerator for 2-3 days. Severe cold temperatures will speed up okra decay and not wash the okra pods until ready to use, or it will become slimy (Amanda, 2009).

Nutritional benefits of okra

According to the United States National Research Council (2014), the following are the nutritional benefits of okra:

1. Okra is low on calories –containing only 30 calories per 100 grams and are often recommended as a part of a weight-loss program diet.
2. It contains no saturated fats or cholesterol.
3. It can help to stabilize blood sugar levels by slowing its absorption from the intestines.
4. It contains lots of dietary fibre and acts as a natural laxative which can help you to naturally get rid of constipation. The pods are rich in mucilage substance, which is a thick, gluey substance that lubricates the large intestine and helps with elimination. Okra’s fibre also feeds the gut’s beneficial bacteria (prokaryote) and helps maintain the pH balance of the digestive tract.
5. It is rich in vitamin A and other antioxidants – the green pods contain beta-carotene, lutein and xanthine, which together with vitamin A help preserve good vision and keep the skin fresh and healthy. Okra has been connected to cataract prevention and is praised for preventing spots and pimples.
6. Due to the abundance of antioxidants and fibre, some also connect okra with cancer prevention, especially the prevention of colorectal cancer.
7. It’s a rich source of vitamin C, which helps with the body’s immunity – okra has been linked to cough and cold prevention. Since vitamin C also act as an anti-inflammatory, okra might be good for reducing the symptoms of asthma.
8. It contains folates – 100 grams of okra provides about 22% of the recommended daily amount. Folates (folic acid) are particularly important in the pre-conception period and during early gestation and help prevent birth defects.
9. It’s a good source of minerals, including iron, calcium, magnesium and manganese.
10. It contains vitamin K, which is important for bone health and plays a major role in blood clotting.

Conclusion/recommendations

Okra has been found to contain several nutritive micro and macro nutrients necessary for the proper function of the body, also prevent and cure several illness. Based on this, the following recommendations are put forward:

• Farmers should be encouraged to plant okra in commercial quantities to ensure its availability all year round.
• Nutrition and dieticians should encourage individuals to try different recipes to create varieties of ways they can enjoy the use of okra.
• The public should be adequately sensitized on the nutritional benefits of okra and also be encouraged to use it in preparing their foods.

References

Amanda, K. (2009). Red okra information, recipes and facts. Queensland: Crest Books.

Craig, H. (2014). Okra or ‘gumbo’ from Africa. New York: Sage.

De-Rosa, I. M. & Kenny, J. M. (2010). Morphological, thermal and mechanical characterization of okra (Abelmoschus esculentus) fibres as potential reinforcement in polymer composites. Composites Science And Technology, 70 (1), 116–122.

Devlin, J. & Yee, P. (2007). Trade Logistics in Developing Countries: The Case of the Middle East and North Africa. The World Economy, 28 (3), 435–456.

Duvauchelle, J. (2011). Okra nutrition information. Retrieved on 24^th January, 2016 from http://www.livestrong.com

Farooq, A., Umar, R. & Muhammad, A. (2010). Okra (Hibiscus esculentus) seed oil for biodiesel production. Applied Energy, 87 (3), 779–785.

Harper, D. (2014). Etymology dictionary. London: Macmillan.

Madison, D. (2008). Renewing America’s food traditions. Baltimore: Green.

Martin, F. W. (2013). Okra, potential multiple-purpose crop for the temperate zones and tropics. Economic Botany, 36 (3), 340–345.

Rubatzy, V. E. & Yamaguchi, M. (1997). World vegetables: principles, production and nutritive values. (Unpublished Master Thesis), University of Agricultural Science, GKVK, Bangalore, India.

United States National Research Council (2014). Okra: Lost Crops of Africa: Vol. II. Georgia: National Academies Press.

US Department of Agriculture, National Nutrient Database (2014). Nutritional values for limes. New York: USDA.