How Okra Promotes a Healthy Lifestyle

Nutrient Content


Excellent Source of: 

  • Vitamin K – 66%
  • Vitamin C – 35%
  • Folate – 22%

Good Source of: 

  • Thiamin – 13%
  • Vitamin B6 – 11%

Also a Source of:

  • Vitamin A – 7%
  • Niacin – 5%
  • Riboflavin – 4%


Excellent Source of: 

  • Manganese – 50%

Good Source of: 

  • Magnesium – 14%

Also a Source of:

  • Potassium – 9%
  • Calcium – 8%
  • Phosphorus – 6%
  • Copper – 5%
  • Zinc – 4%
  • Iron – 4%


Good Source of: 

  • Fiber – 13%

Also a Source of:

  • Protein – 4%
  • Antioxidants – Lectin and Polyphenols

*All nutritional information found at (1)

How Okra Prevents Chronic Disease

How Okra Helps Prevent Cancer

  • Okra is loaded in antioxidants that can help inhibit the growth of cancer. Cancer cells often proliferate through oxidative stress and chronic inflammation. Typically, oxidative stress is caused by free radicals, which will attack tissues and help the cancer cells metastasize throughout the body. However, antioxidants help fight against free radicals and can prevent cancer development. (2)
  • Specifically, okra is loaded with polyphenols. Polyphenols act as potent antioxidants that can help prevent cancers by their apoptotic activity.
    • One study looked at the effects of okra seed extracts on cell lines. The researchers found that okra seed extract has the strongest effects on the breast cancer, liver cancer, and cervical cancer cell lines. (3)
    • These studies performed on okra need further research to confirm its beneficial function.
  • Okra is also rich in vitamin A and vitamin C. These vitamins have been shown to reduce the risk of cancers, such as breast, lung, prostate, and skin cancers. (4, 5, 6, 7)
  • Vitamin C is a nutrient that helps improve your immune system by producing more white blood cells. These white blood cells can help fight against cancerous cells and inhibit their proliferation. (8)

How Okra Helps Prevent Diabetes

  • Okra has been shown to reduce your risk for diabetes by maintaining your blood sugar levels. Typically, your blood sugar levels will fluctuate after you consume a heavy, carb-loaded meal. The increase in blood sugar levels can eventually lead to type 2 diabetes.
  • Studies have shown that okra can help reduce blood sugar levels and decrease your risk for type 2 diabetes.
    • Specifically, a study showed okra’s specific mechanism, which decreases sugar absorption in the digestive tract. As a result, there is a more stable blood sugar response and less fluctuation in the levels. (9)
  •  In addition, okra is high in fiber content. Fiber has a number of health benefits, including preventing diabetes. Fiber has been shown to reduce fluctuations in blood sugar levels by preventing you from overeating during meals. Fiber keeps you fuller for a longer period of time and has been proven to promote better glycemic control and improve insulin sensitivity. (10)

How Okra Helps Prevent Cardiovascular Disease

  • Okra has been shown to reduce your risk of cardiovascular diseases. An increase in LDL cholesterol levels often causes cardiovascular diseases. As LDL cholesterol increases, there is an increase in plaque formation and eventually can lead to a heart attack or stroke.
  • Okra contains mucilage, which is a compound that binds to cholesterol during digestion and leads the cholesterol to be excreted. In other words, cholesterol is no longer absorbed by your body and is actually removed from the bloodstream, so it cannot have an impact on your heart health. (11)
  • Okra is also high in polyphenols, which can lead to a reduced risk of heart disease. Polyphenols combat heart disease by lowering oxidative stress in the body. (12)
  • Specifically, okra is high in vitamin K content. Vitamin K has been shown to reduce your risk of blood clotting. Blood clotting often can lead to stroke or heart attack, so it is essential to maintain a healthy level of vitamin K in your body at all times. (13)

Okra Promotes a Number of Health Benefits

How Okra Promotes Brain Health

Okra has been shown to promote brain health. This is due to okra’s unique ability to enter the brain. In the brain, okra utilizes its polyphenols that can help protect against inflammation. (14)

Inflammation in the brain can often lead to many debilitating symptoms, such as loss of memory, learning, and cognition. (14)

How Okra Promotes Bone Health

Okra has been shown to improve bone health through its vitamin K content. Vitamin K has been shown to make your bones denser, more compact, and healthier. Ultimately, the effect of vitamin K reduces your risk for a number of bone-related diseases, such as osteoarthritis. (15)