Discover the Surprising Health Benefits of Okra

One of the most comforting and flavorful lunch dishes is a simple plate of rice with okra in sauce. For years, Israelis have prepared this home-style favorite, and it consistently remains a staple—especially among children. Okra fits effortlessly into vegetarian and vegan menus alike, and its unique flavor also pairs beautifully with meat- and potato-based meals. Despite its popularity, many people are unaware of just how healthy okra is, making it a vegetable well worth adding to your diet.

Yael Chen-Rabi, a senior dietitian at Clalit Health Services, explained to Mako the impressive health benefits of okra. She notes first that it is naturally low in calories: “One hundred grams of okra contain only about 30 calories. This is due to its high water content and very low fat percentage.”

Okra is also rich in dietary fiber. According to Chen-Rabi, “These fibers contribute to a prolonged feeling of fullness and support proper intestinal and digestive function. The combination of low calories and high fiber makes okra an ideal food for maintaining a healthy weight.”

Beyond its fiber content, okra provides important minerals that support bone health. “It is one of the plant-based sources with a notably high amount of calcium, a mineral essential for building and maintaining bone mass. It also contains magnesium, which plays a key role in bone strength,” she explains. Okra is further packed with vitamins such as vitamin C, which boosts the immune system; B vitamins that assist metabolism and nervous system function; vitamin A for growth and cell development; and vitamin K, which supports proper blood clotting.

Chen-Rabi adds that okra is rich in flavonoids and antioxidants. “Beta-carotene, xanthin, and lutein are powerful antioxidants that help protect the health of mucous membranes, including the gums and eyes,” she says. Just as importantly, okra can help lower levels of LDL, the “bad” cholesterol. “Okra contains pectin, a dietary fiber that helps reduce LDL cholesterol, contributing to a more balanced cholesterol profile overall.”

In conclusion, Chen-Rabi offers a practical tip: cooking okra with acidic vegetables like tomatoes helps soften it and improves its texture. And as this traditional ingredient continues to gain scientific recognition, it’s clear that okra is not only delicious but a meaningful upgrade to a healthy, everyday diet.