The health benefits of okra

Okra is a popular ingredient in gumbos and stews in the American south but it can be eaten raw. While tasty it also packs a nutritional punch. Here are some of its benefits and some advice on cooking it.

Here are just a few benefits of eating this low-calorie, starchy vegetable:

• Okra is high in folate; a 125 millilitre (1/2 cup) serving contains about 30 percent of the Recommended Dietary Allowance (RDA).
• It is also a source of the antioxidant vitamins A and C.
• Contains potassium, an electrolyte that maintains proper fluid balance, helps to transmit nerve impulses and is needed for proper muscle function and metabolism.
• Okra has a high content of pectin and other soluble fibres. Pectin helps lower blood cholesterol levels by interfering with bile absorption in the intestines. The large amount of sol­uble fi­bres also helps prevent constipation by absorbing water and adding bulk to the stool.

The dark green pods are the main ingredient in spicy Creole stews or gumbos. Okra's unique flavour and thickening prop­erties make it a wonderful addition to stews and soups. As it cooks, it releases sticky juices that thicken any liquid to which it is added. Those who are put off by its gummy consistency should try steaming or blanching the pods until they are just tender. Here are some other tips on cooking okra:

• Don't slice the okra before cooking — less juice will be released if the inner capsule remains intact.
• Prepare okra along with an acidic vegetable, such as tomatoes, to reduce its gelatinous consistency.
• Some people prefer eating okra raw with dips, as part of a fresh vegetable tray or in a salad.

Okra is a good source of folate and fibre. It contains plenty of vitamins and minerals and is still low in fat and calories. These are all great reasons to throw it in your next soup or stew.