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 with 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 attack tissues and pave the way for cancer cells to metastasize throughout the body. However, antioxidants help fight against free radicals and can prevent cancer development. (2)
  • Okra is loaded with polyphenols. Polyphenols act as potent antioxidants through 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 breast cancer, liver cancer, and cervical cancer cell lines. (3)
    • Further research is needed to confirm these results.
  • 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 aids production of white blood cells. White blood cells help fight against cancer cells and inhibit cancer proliferation. (8)

How Okra Helps Prevent Diabetes

  • Okra has been shown to reduce your risk of diabetes by regulating blood sugar levels. Typically, blood sugar levels fluctuate after a heavy carb-loaded meal. Chronic increases in blood sugar levels can lead to type 2 diabetes.
  • Studies have shown that okra can help reduce blood sugar and risk of type 2 diabetes.
    • One study showed that okra reduces sugar absorption in the digestive tract, which creates a more stable blood sugar response and less fluctuation in blood sugar levels. (9)
  •  Okra is high in fiber. Fiber has a number of health benefits; it even prevents diabetes. Fiber has been shown to reduce fluctuations in blood sugar by preventing overeating. Fiber keeps you fuller for a longer period of time and has been proven to promote glycemic control, improving 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 can cause cardiovascular diseases. As LDL cholesterol levels increase, it can form a harmful plaque  which can cause heart attack or stroke.
  • Okra contains mucilage, a compound that binds to cholesterol during digestion and aids cholesterol excretion, keeping it from causing harm to the cardiovascular system. (11)
  • Okra is also high in polyphenols. Polyphenols combat heart disease by alleviating oxidative stress. (12)
  • Okra is high in vitamin K. Vitamin K has been shown to reduce blood clotting. Blood clotting 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 due to the unique ability of okra compounds to enter the brain. In the brain, polyphenols protect against inflammation. (14)

Inflammation in the brain can cause debilitating symptoms, such as loss of memory, learning capacity, and cognition. (14)

How Okra Promotes Bone Health

Okra has been shown to improve bone health through the activity of vitamin K. Vitamin K has been shown to make your bones denser, more compact, and healthier. Ultimately, the effects of vitamin K reduce your risk of bone-related diseases, such as osteoarthritis. (15)