Embracing the Nutritional Power of Okra


Embracing the Nutritional Power of Okra: A Nutritional and Medicinal Marvel

As a food scientist deeply passionate about the nutrition of the food we eat and holistic wellness, I’ve long been captivated by the extraordinary health benefits and nutritional power of okra. This humble vegetable, also known as lady’s fingers, boasts an impressive array of nutritional and medicinal properties that have earned it a revered status in cuisines around the world, particularly in Ayurvedic traditions.

Okra’s nutritional profile alone is enough to make it a standout addition to any diet. Rich in vitamins, minerals, and antioxidants, this versatile vegetable offers a multitude of health benefits. Research from leading institutions such as National Institute of health, Harvard T.H. Chan School of Public Health and Science DailyJohns Hopkins University validates the nutritional power of okra, highlighting its role in promoting overall health and well-being.

One of the most notable benefits of okra is its high fibre content. Fibre is essential for digestive health, helping to regulate bowel movements, prevent constipation, and support a healthy gut microbiome. Incorporating okra into your diet can help promote regularity and alleviate digestive issues, contributing to improved overall digestive health.

Furthermore, the nutritional power of okra extends to a rich source of vitamins and minerals, including vitamin C, vitamin K, and folate. These nutrients play crucial roles in supporting immune function, bone health, and cardiovascular health. Research published in the journal of the American Journal of Clinical Nutrition and the Journal of Nutrition underscores the importance of incorporating a diverse range of nutrient-rich foods like okra into our diets to support optimal health and wellness.

In addition the potent nutritional power of okra is also recognised for centuries in Ayurvedic medicine. In Indian cuisine, okra is revered for its cooling and soothing properties, making it particularly well-suited for balancing Pitta dosha. Its mucilaginous texture lends itself to calming inflammation and soothing the digestive tract, making it a staple in Ayurvedic remedies for digestive ailments such as gastritis and acid reflux.

Drawing inspiration from my own heritage and expertise in nutrition and food science, I’ve crafted a collection of recipes featuring okra in my book, A Cupboard Full of Spices – Cookery and Spice Book.” These recipes showcase the versatility of okra and highlight its potential to elevate both the flavour and nutritional value of dishes. From okra stir-fries to curries and stews, there are endless ways to incorporate this nutritional power of okra into your culinary repertoire.

One of my personal favourite recipes from the book is the Okra and Tomato Curry, which combines the earthy flavours of okra with tangy tomatoes and aromatic spices. This dish is not only delicious but also brimming with health-promoting nutrients, making it a nourishing addition to any meal.

In conclusion, okra is a true nutritional and medicinal marvel that deserves a place of honour in our diets. Its impressive array of health benefits, combined with its versatility in the kitchen and revered status in Ayurvedic traditions, make it a vegetable worth celebrating. As a food scientist and devoted fan of the nutritional power of okra, I urge you to embrace the power of this humble yet extraordinary vegetable and reap the rewards of its many health-promoting properties.


Harvard T.H. Chan School of Public Health. “The Nutrition Source – Vegetables and Fruits.”

Johns Hopkins University. “Nutrition and Health – Fiber.”

American Journal of Clinical Nutrition. “Dietary Fiber and Risk of Coronary Heart Disease.”

Journal of Nutrition. “Role of Folate in Colon Cancer Development and Progression.”

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Cupboard full spices – The Cooking Academy


One comment on “Embracing the Nutritional Power of Okra

  1. I make an okra dish consisting of sautee’d onions, garlic, choice of sweet peppers, and home grown purée’d canned tomatoes, fresh home grown okra.
    Salt, pepper, EVO,
    Came up with this to use the over abundance of my okra and tomato crop.
    I cut in 1/2” pieces and vacuum bag raw and freeze. Then use as needed to make a batch of “okra, veggie gulash”
    Great side dish with most any main dish.

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