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7 Major Health Benefits Of Okra
Plus A Delicious Recipe

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okra_farming_in_jamaica7 Major Health Benefits Of Okra

By Venesha Johnson | Associate Writer

Okra is a staple in our Jamaican cuisine, it is used in many of our favourite dishes such as steamed fish, Ital soup and we even have a punch that uses okra. While I am no fan of its slimy texture, I occasionally add it to my dishes for its many health benefits. 

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In Jamaica, okra is celebrated by some men for its purported aphrodisiac properties. So they add it to punches like Guinness and Okra punch, or they simply soak it in water for a few hours.

Traditionally it is also believed to help with back pain and is soaked in combination with our Jamaican tuna plant in coconut water. Pregnant women are also advised to drink this as it’s supposed to help with back pain and easy delivery. Now, like most cultural or traditional remedies, there is not much scientific evidence to back it up but our people swear by it.

Nutritional Value Of Okra

Okra is not just about taste at all, it’s all about what you get from it, its nutritional and health benefits. A serving of six okras contains approximately 27 calories and 1.7 grams of fibre, making it a filling option that's low in calories. Although it has only a small amount of protein and fat, it is a good source of calcium, potassium, and vitamin K. Furthermore, okra is rich in carotene, which is converted to vitamin A in the body, and contains the carotenoids lutein and zeaxanthin, which are beneficial for eye health.

Health Benefits of Okra

  1. Rich in Nutrients: Okra is packed with essential vitamins and minerals, including vitamins C, A, and K, along with folate and magnesium. These nutrients contribute to overall health and well-being.
  2. Supports Digestion: The high fibre content in okra aids digestion and promotes regular bowel movements. It helps maintain a healthy digestive tract and prevents constipation.
  3. Lowers Blood Sugar Levels: Studies have shown that okra can help stabilize blood sugar levels, making it beneficial for individuals managing diabetes. The fibre in okra slows down sugar absorption in the digestive tract.
  4. Promotes Heart Health: Okra contains antioxidants and polyphenols that may reduce the risk of heart disease by lowering cholesterol levels and preventing oxidative damage.
  5. Supports Pregnancy: Rich in folic acid, okra is an excellent food choice for pregnant women. Folic acid is crucial for fetal development and helps prevent neural tube defects.
  6. Potential Anti-Cancer Properties: Research suggests that the antioxidants in okra may have anti-cancer effects by inhibiting the growth of cancer cells.
  7. Improves Eye Health: The carotenoids lutein and zeaxanthin in okra are known to support eye health and may reduce the risk of age-related eye diseases.

Here is a quick and easy Jamaican Okra Punch recipe, if you are looking for a tasty way to add okra to your diet.

Jamaican Okra Punch Recipe

INGREDIENTS

  • 7 okra pods, washed, tops removed
  • 1 cup water (for cooking okra)
  • 1 can (9.8oz) Vanilla Supligen
  • 1/4 cup oats
  • 1 bottle (10oz) Dragon Stout (or Guinness Stout as a substitute)
  • 1/2 teaspoon grated nutmeg
  • 1/4 teaspoon cinnamon powder
  • 2 teaspoons vanilla extract
  • 1 can (14oz) sweetened condensed milk


Instructions

    1. Cut off the tops (and optionally a small part of the bottom tips) of the okra pods, then rinse them thoroughly.

    2. In a medium pot, add the okra and water. Cover and bring to a boil. Cook for 7 to 10 minutes, ensuring not to overcook. Remove from heat and allow to cool.

    3. Once cooled, transfer the okra and cooking liquid to a blender. Blend until smooth.

    4. Add oats, Vanilla Supligen, Dragon Stout (or Guinness Stout), grated nutmeg, cinnamon powder, and vanilla extract to the blender. Blend until well combined.

    5. Pour the blended mixture into a large pitcher. Stir in the sweetened condensed milk until fully incorporated. Taste and adjust sweetness if desired.

    6. Serve over ice in glasses immediately for a quick refreshment, or chill in the refrigerator until ready to serve.

Whether you love it or hate it, there's no denying the significant role okra plays in Jamaican cuisine and its potential to enhance your health.

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References & Sources For 7 Major Health Benefits Of Okra

  1. 7 Nutrition and Health Benefits of Okra. (2023, February 17). Healthline. https://www.healthline.com/nutrition/okra-health-benefits#TOC_TITLE_HDR_8
  2. Admin. (2016, November 2). Bet You Didn’t Know: 10 surprising health benefits of Okra. Loop News. https://jamaica.loopnews.com/content/bet-you-didnt-know-10-surprising-health-benefits-okra
  3. Tasty okra dishes. (2010, April 21). Health | Jamaica Gleaner. https://jamaica-gleaner.com/gleaner/20100421/health/health4.html

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