It’s okra season — the perfect time to enjoy this nutritious vegetable that offers a wide range of health benefits.

Also known as lady’s finger or gumbo, okra is a common vegetable in Vietnam and tropical regions worldwide. Not only is it easy to grow and affordable, but it’s also packed with essential nutrients. Thanks to its outstanding nutritional value, many nutritionists call okra “Green Gold” — a symbol of a superfood that’s beneficial for all ages.

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1. Exceptional Nutritional Profile

According to the U.S. Department of Agriculture (USDA), 100 grams of fresh okra contains approximately:

• Calories: 33 kcal

• Fiber: 3.2 g

• Vitamin C: 23 mg (over 25% of the daily requirement)

• Vitamin K: 31.3 mcg

• Folate (Vitamin B9): 60 mcg

• Magnesium, potassium, calcium, and manganese

Okra is also rich in mucilage — a natural gel-like substance that supports digestion and helps stabilize blood sugar levels. This unique compound is one reason okra is considered a superfood in healthy diets.

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2. The Remarkable Health Benefits of “Green Gold”

🌱 Supports Blood Sugar Control

A 2011 PLoS One study found that okra’s mucilage and fiber help slow the absorption of sugar into the bloodstream, promoting more stable blood sugar levels — especially beneficial for people with type 2 diabetes or prediabetes.

❤️ Promotes Heart Health

Okra contains soluble fiber called pectin, which helps lower bad cholesterol (LDL) while increasing good cholesterol (HDL). Its high potassium content also aids in regulating blood pressure, reducing the risk of atherosclerosis and heart disease.

🛡️ Strengthens Immunity & Fights Aging

Rich in vitamin C and antioxidants, okra helps neutralize free radicals — the main culprits behind aging and chronic diseases. Regular consumption can enhance the immune system and reduce infection risks.

🌿 Improves Digestion & Prevents Constipation

Okra’s fiber stimulates bowel movement, promoting a healthy digestive system. Its mucilage also soothes and protects the intestinal lining, reducing inflammation and indigestion.

🤰 Beneficial for Pregnant Women

Okra is an excellent source of folate (vitamin B9), a vital nutrient that helps prevent neural tube defects in developing babies. Nutrition experts often recommend adding okra to the diet during pregnancy.

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3. Best Ways to Cook Okra for Maximum Nutrition

To preserve okra’s nutrients, choose gentle cooking methods such as:

• Boiling or steaming: Retains most vitamins and minerals.

• Quick stir-frying or adding to soups: Avoid overcooking to keep its valuable mucilage.

• Soaking in water: Slice okra pods, soak overnight (8–12 hours), and drink in the morning to absorb mucilage and vitamins.

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4. Tips & Precautions

• People with kidney stones should limit intake, as okra contains oxalates that can increase stone risk.

• Wash and cook immediately after purchase to preserve vitamin C.

• Avoid overconsumption (over 400g per day), which may cause mild digestive discomfort.

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🌿 In Short

With its impressive nutrient profile and powerful health benefits, okra truly deserves the name “Green Gold.” Adding this humble vegetable to your meals can support your overall wellness, from digestion and heart health to immunity and vitality.