Wellness Wows (Okra)

The Wholesome Seeded and Slimy Okra

Discover the health benefits of all-season friendly dark green okra and find out why everybody is buying this Indian bhindi as a must-have kitchen staple.

By PRAMITA BOSE

Health food

Okra is a simple, everyday veg staple with nutritional lavishness. Nutrients, namely vitamin C, vitamin K, folate and magnesium along with antioxidants help safeguard cells from oxidative stress. Thus, its fibre and nutrient profile can form a significant part of heart-healthy diet.

Nutritious profile

Per 100 gm of okra provides 3.2 gm fibre, 2 gm protein and 7 gm of carbohydrates. It also contains calcium, magnesium, potassium, phosphorus, iron, manganese and zinc alongside vitamins featuring C, K, A and several B editions.

Daily quota

Okra can be eaten regularly if it suits an individual’s diet. Its fibre content, plentiful micronutrients and low calorie quality make it a useful vegetable for a wholesome meal. However, there is no specific directive to consume okra on everyday basis as dietary variety remains imperative for a healthy digestive system since consuming a wide range of food items directly supports the community of benign bacteria existing in our gut called the gut microbiome.

Seasonal or an all-weather food?

Is okra a season-specific food or can it be enjoyed throughout the year?

Okra is traditionally classified as a warm-season or Kharif crop and grows best in hot weather conditions. However, depending on the region and cultivation practices, fresh okra is now available in markets for much of the year and not just summer.

“When buying fresh okra, look for small to medium-sized firm, bright-green pods that are free from bruising (the tender skin darkens or turns black/brown within hours of physical pressure) and feel crisp. Smaller, tender pods are generally more pleasant to eat because larger, mature pods can become fibrous and tough,” advises Deepika Lalwani, clinical nutritionist and wellness coach at Redcliffe Labs.

“What really matters is not whether it’s strictly ‘in season’ but choosing the good-quality output and preparing it without dipping in excessive oil. It’s absolutely unhealthy to soak it in surplus oil and make it greasy and fatty,” instructs Lalwani.

Kids’ special or adult-friendly?

Clinical nutritionist Dr. Chetna Bhardwaj confirms that “eating okra is healthy for both children and adults.

“Okra can be a healthy addition to the diets of both minors and elders when included in a varied and balanced diet. It is a good source of dietary fibre and provides nutrients such as vitamin C, vitamin K, folate, vitamin B6, potassium, calcium and magnesium. Its fibre supports healthy digestion and regular bowel movements, while its vitamins and minerals contribute to normal immune function, bone health, metabolism and overall nutrient ingestion,” she sums up.

Nutrition experts comment that a commonly followed dietary practice for blood-sugar management is to wash and slit okra, submerge it in water overnight and strain the water the next morning before drinking it on an empty stomach. However, there is no enough clinical proof to establish that okra water itself has a blood-sugar-decreasing effect. Therefore, it should not be presented as a cure or therapy.

A healthy recipe for okra:

Lemon-Garlic Okra: Wash and thoroughly dry 250 gm okra. Slice it lengthwise. Sauté with 1 tsp of olive oil, minced garlic, cumin and a pinch of turmeric for 6-8 minutes. Finish with fresh lemon juice, coriander and a small amount of salt. This keeps the preparation light while retaining okra’s fundamental fibre and all essential nutrients.

An array of lip-smacking delicacies with cooked okra as an ingredient:

Okra can be incorporated in bhindi masala, bhindi fry, stuffed bhindi, sambar, gumbo, okra curry, stir-fried okra, roasted okra and okra with lentils (dal).

You can enjoy okra in a variety of ways, be it lightly sautéed, added to the curries, added to your favourite sambar (a type of soup famous in southern India prepared with lentils, vegetables and spices) or coated with besan (gram or chickpea flour, a pale yellow powder made from ground-split brown chickpeas or chana dal aka Bengal gram) and air-fried with minimal oil. Frozen okra is also a practical option when the fresh ones aren’t accessible.

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