Okra nutrition facts and health benefits

• The pods are among the very low calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
• The rich fiber and mucilaginous content in okra pods help in smooth peristalsis of digested food particles and relieve constipation condition.
• The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
• Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.
• The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protect the body from harmful free radicals.
• The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
• The pods are an also good source of many important minerals such as iron, calcium, manganese and magnesium.
  

  See the table below for in depth analysis of nutrients: Okra (Abelmoschus esculentus), Fresh, raw pods, Nutrition value per 100 g. (Source: USDA National Nutrient data base)

  Principle	Nutrient Value	Percentage of RDA
  Energy	1.5%	31 Kcal
  Carbohydrates	7.03 g	5.4%
  Protein	2.0 g	4%
  Total Fat	0.1 g	0.5%
  Cholesterol	0 mg	0%
  Dietary Fiber	9%	3.2 g
  Vitamins
  Folates	88 mcg	22%
  Niacin	1.000 mg	6%
  Pantothenic acid	0.245 mg	5%
  Pyridoxine	0.215 mg	16.5%
  Riboflavin	0.060 mg	4.5%
  Thiamin	0.200 mg	17%
  Vitamin C	21.1 mg	36%
  Vitamin A	375 IU	12.5%
  Vitamin E	0.36 mg	2.5%
  Vitamin K	53 mcg	44%
  Electrolytes
  Sodium	8 mg	0.5%
  Potassium	303 mg	6%
  Minerals
  Calcium	81 mg	8%
  Copper	0.094 mg	10%
  Iron	0.80 mg	10%
  Magnesium	57 mg	14%
  Manganese	0.990 mg	43%
  Phosphorus	63 mg	9%
  Selenium	0.7 mcg	1%
  Zinc	0.60 mg	5.5%
  Phyto-nutrients
  Carotene-ß	225 mcg	--
  Crypto-xanthin-ß	0 mcg	--
  Lutein-zeaxanthin	516 mcg	--

  
  
  
  
  Source:http://www.nutrition-and-you.com/okra.html

Okra nutrition facts and health benefits