For many people in the U.S., the wonders of okra are still unknown. If you live in the south, you’ve likely had them fried or in some soup or gumbo, but much of the land is just waking up to this powerhouse vegetable. Okra has a long history and a wealth of health benefits. Best of all—it’s super easy to grow.
Brief History of Okra
It’s believed that okra originated in the Abyssinia region of Africa, the area we now know as Ethiopia. Because this mountainous region was so isolated for centuries, little is known about the cultivation and uses there. Eventually, however, okra made its way throughout North Africa and the eastern Mediterranean regions, before eventually moving on to the rest of the world.
Okra was said to be introduced to the U.S. in the late 1700s by French colonists in Louisiana. That wasn’t its debut in the Western Hemisphere, however, as it reached Brazil via Africa in at least the 1600s.
Varieties
- Clemson variety is dark green with angular pods. This okra takes less than two months to mature.
- Emerald type is dark green, with smooth round pods.
- Lee is a spineless type known by its deep bright green, very straight angular pods.
- Annie Oakley is a hybrid, spineless kind of okra with bright green, angular pods. It takes less than two months from seeding to maturity.
- Chinese okra is a dark green type grown in California and reaches 10 to 13 inches in length. These extra-long okra pods are sometimes called “ladyfingers.”
- Purple Okra a rare variety you may see at peak times. There is a version grown for its leaves that resemble sorrel in New Guinea.
Some Okra Health Benefits and Growing Tips
Okra contains several healthy components including vitamins and minerals, and antioxidants like B1 and B2, quercetin, rutin, catechin, and epiatechin. It’s also known for high vitamin C, vitamin K, and folate content. Studies have indicated the vitamin C content of okra could help with asthma and even skin conditions.
Okra is a food full of other wonderful nutrients such as Vitamins A, B6, C, riboflavin, and thiamin. It also contains calcium, zinc and iron and is rich in fiber and low in calories, having only about 20 calories per serving.
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.
Unspecified parts of the plant were reported in 1898 to possess diuretic properties; this is referenced in numerous sources associated with herbal and traditional medicine.
Many of the health benefits of okra come from it’s superior fiber content. As a fiber source, it helps to regulate digestion and maintain blood sugar levels. The inclusion of pectin also makes it a great choice for helping to reduce cholesterol. Check out this article for a real close look into the health benefits of okra.
Okra is a self-pollinating plant, and the seeds from the okra can be saved from year to year to be planted again. The best way to save seeds for next year is to leave some pods on the plants at the end of the growing season and then harvest them when they are fully mature and almost dry. Once the okra flowers, it matures very quickly. In many cases, it is only four days from the time the flower appears to the time the pod is ready to harvest. Old pods must be removed from the plant, or the plant will stop producing.
Okra is easy to grow during summer months and can do well in most continental climates. You can simply start it from seed. As it grows, it produces pretty flowers from which the fruit develops. As your okra is producing, you’ll want to harvest it often. One common mistake is letting the pods get too large, at which point they get dry and tough. So, harvest them small and young.
While you can fry okra, that’s probably not the healthiest option. In soups and gumbo it’s somewhat slimy texture gives the broth a great feel and flavor. But, you can also eat okra raw. Without being cooked, the slime is kept at a minimum. Add it to a salad or simply eat it plain.
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