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The okra plant has many names: okra, abelmosh, and tasty hibiscus. This variety of names is explained by the fact that okra could not be correctly classified for a long time, mistakenly assigning it to the genus Hibiscus, and only a little later separating it into a separate genus. If we discard all the botanical delights, then we can say that okra is a vegetable that has very beneficial properties and contains a wide variety of vitamins and microelements.
Where does okra grow?
The okra plant is of tropical origin: it is found wild in North Africa and the Caribbean.
As a domesticated crop, it is widespread on the Mediterranean coast, in particular in Southern Europe and in Africa. It can be found in both Americas, Central and South Asia.
What does okra look like?
Okra belongs to the Malvaceae family.Having too much resemblance to hibiscus, it is nevertheless a separate species, although the plants are very easy to confuse. Photo of a typical okra bush:
Externally, okra is a bush (depending on the variety) with a height of 40 cm to 2 m. It consists of a thick and massive stem, 10 to 20 mm thick. Closer to the ground the stem becomes woody. Its entire surface is covered with hard, but rather sparse hairs. Usually the stem, having reached a certain height, begins to branch, and quite abundantly. There are branches of up to 7 large shoots.
Okra leaves have thick and long petioles. Their shade can be very diverse; depending on growing conditions, any gradation of green color can occur. The shape of the leaves is five-, less often seven-lobed. The leaf size is from 5 to 15 cm.
The flowers of the plant are located in the axils of the leaves; they have short pedicels. Okra does not set inflorescences; the flowers are arranged one at a time. They are large (up to 12-15 cm in diameter) and have a yellow or cream color. The flowers are bisexual and can be pollinated by the wind.
The fruits of okra are precisely what determines its isolation from the Hibiscus genus. They cannot be confused with anything else due to their characteristic shape. Outwardly, they resemble long pyramidal boxes, similar to pepper fruits. The okra fruit may be covered in fine hairs. The length of the fruit sometimes exceeds 20-25 cm. Below is a photo of the fruit of the okra vegetable:
What does okra taste like?
Okra belongs to the vegetable crops due to the fact that its fruits can be eaten, and their consistency and taste resemble typical representatives of this culinary group.
In taste, okra is a product that is similar to both zucchini or squash, and legumes - beans or beans. This unique property provides okra with a very wide range of uses in cooking.
Chemical composition of okra
Okra is very rich in nutrients. It is especially rich in ascorbic acid (vitamin C). The mucous substances contained in the pods of the plant consist of proteins and organic acids, the set of which is very diverse. The fruit pulp contains little fat. The highest concentration of fat (up to 20%) is observed in the seeds, from which oil is obtained, which is very similar in taste and composition to olive oil.
The health benefits and harms of okra are determined by its composition. Raw okra is 90% water. The dry mass of 100 g of product is distributed as follows:
- dietary fiber – 3.2 g;
- fats -0.1 g;
- proteins – 2 g;
- carbohydrates – 3.8 g;
- ash – 0.7 g.
The composition of the fruits of the plant is represented by the following B vitamins:
- Vitamin B1 – 0.2 mg;
- B2 – 60 mcg;
- B4 – 12.3 mg;
- B5 – 250 mcg;
- B6 – 220 mcg;
- B9 – 88 mcg;
- RR – 1 mg.
Other vitamins:
- Vitamin A – 19 mcg;
- Vitamin E – 360 mcg;
- Vitamin K – 53 mcg;
- Vitamin C – 21.1 mg.
In addition, the fruit contains about 200 mg of beta-carotene and approximately 500 mg of lutein. The total content of phytosterols is about 20-25 mg.
The microelement composition of the fruit pulp is as follows:
- potassium – 303 mg;
- calcium – 81 mg;
- magnesium – 58 mg;
- sodium – 9 mg;
- phosphorus – 63 mg;
- iron – 800 mcg;
- manganese – 990 mcg;
- copper – 90 mcg;
- selenium – 0.7 mcg;
- zinc – 600 mcg.
Calorie content of okra
The calorie content of raw okra is 31 kcal.
The nutritional value:
- proteins – 33.0;
- fats – 3.7%;
- carbohydrates – 63.3%.
The plant does not contain alcohol.
Depending on the processing method, the calorie content of okra may vary:
- boiled okra – 22 kcal;
- frozen boiled – 29 kcal;
- frozen boiled with salt – 34 kcal;
- frozen uncooked – 30 kcal.
What are the benefits of okra?
Thanks to the substances it contains, okra has a very wide range of uses.
First of all, this plant will be useful for pregnant and lactating women, since it contains a sufficient amount of vitamin B9 (folic acid).
Given the low calorie content of the product, okra can be successfully used in various diets and weight loss regimens. And it’s not a matter of 20-30 kcal per 100 g of weight; the substances contained in the vegetable contribute to the synthesis of vitamin A and B vitamins, which helps get rid of depression and fatigue.
Okra is also used for disorders of the digestive system. The mucus contained in its composition, along with dietary fiber, helps cleanse the intestines by “washing out” toxins and incompletely digested food debris from it. These substances also promote the synthesis of bile and the removal of cholesterol from the body. Thanks to this complex effect, the state of the intestinal microflora significantly improves. That is why okra is often recommended for various problems of the digestive tract: dysbacteriosis, constipation, bloating, etc.
In addition to regulating cholesterol levels, okra fruit pulp can reduce blood glucose levels. It is often recommended as a side prophylaxis for patients suffering from diabetes.
The pectins contained in the pods help cleanse the body by removing heavy metals. Due to the presence of antioxidants and substances that cleanse the body, okra has recently been used to prevent cancer.
The seeds of the plant can have a tonic effect on the body. Roasted seeds are used to prepare a tonic drink (like coffee), and are also used to make special oil.
Uses of okra
Since okra is an edible plant, its main use is in cooking. Considering the listed beneficial properties of okra, it is also used in medicine, home and professional cosmetology.
In cooking
Okra tastes like a cross between squash and beans, so the easiest way to use it is to substitute one of those foods.
Typically, light green pods that have no dry spots are used for cooking. Pods are selected no larger than 10 cm in size, since it is believed that longer ones can be dry.
It is recommended to cook the pods immediately after they are cut as they spoil quickly (become very hard and fibrous).
Okra is used raw, boiled, fried or stewed.
The plant is perfectly used in various soups, salads, vegetable stews, etc. Okra does not have a pronounced taste, therefore it is compatible with almost all types of products. The temperature conditions for its preparation are similar to those of zucchini.
Okra goes well with various spices - onions, garlic, various peppers, etc. It can be used with butter and vegetable oil, lemon juice, sour cream, etc.
Fried okra pods are perfect as a side dish for any meat or fish dish.
When preparing okra dishes, it is not recommended to use cast iron or copper containers, as this may cause the product to change color. The okra stewing time is short - usually a few minutes over low heat.
In medicine
Okra promotes secondary absorption of fluid, removes toxins and excess cholesterol from the body, and cleanses it of excess bile. The role of okra in cleansing the intestines and normalizing its functioning is important.
Regular use of okra also helps prevent cataracts and diabetes.
There is also an improvement in the composition of blood plasma with regular eating of okra pulp or consumption of oil from its seeds.
Scientific studies of okra fruit pulp confirm that okra can be used against cancer. In particular, it is noted that regular consumption of okra pulp leads to a reduction in the likelihood of colorectal cancer.
In cosmetology
In cosmetology, okra is mainly used to strengthen hair and treat skin.
It is used in creams and ointments, both homemade and industrially made. The recipe for hair ointment can be as follows:
- Green pods are selected.
- The pods are boiled in water until the broth becomes as slimy as possible.
- Cool the broth and add a few drops of lemon juice.
How to eat okra
Eating okra does not have any special features, so it can be eaten like regular pumpkins.Despite the fact that it tastes like legumes, okra does not have any of the unpleasant consequences inherent to them (bloating, gas, etc.).
Contraindications to okra
Like all representatives of the plant world, okra has not only beneficial properties; the components included in its composition may have contraindications.
The main contraindication is individual intolerance. This phenomenon is quite rare, since okra pulp or its seeds do not contain any allergens. However, it is impossible to take into account the characteristics of each organism. It is recommended that if you are using the plant for the first time as food or as a cosmetic, you should start with a small dose.
Separately, it is worth saying that the hairs on okra fruits can cause an allergic reaction, so it is recommended to remove them before any use of the product.
Conclusion
Okra is a vegetable that has many beneficial properties. It can be used in food, replacing many other vegetables, mainly legumes or pumpkin. Okra fruits contain a lot of useful substances and are used to prevent a large number of different diseases.
