Every Time You Eat Okra Your Gut Eyes and Immune System Reap Serious Benefits

Okra might not be the flashiest vegetable in the produce aisle, but this green pod packs a surprisingly powerful punch. Popular in Southern cooking and dishes like gumbo and bhindi masala, okra is rich in essential nutrients that can benefit everything from your digestion to your immune system.

Originally cultivated in Ethiopia and ancient Egypt, okra eventually made its way to the U.S. via settlers and enslaved people. Today, it’s beloved for its mildly earthy flavor and unique, sometimes slippery texture especially when slow-cooked. But beyond taste, okra is a nutritional goldmine.

What’s in okra?

A 100-gram (about 1-cup) serving of raw okra contains:

• Fiber: 3 grams

• Protein: 2 grams

• Vitamin A: 716 IU

• Vitamin C: 23 mg

• Vitamin K: 32 mcg

• Magnesium: 57 mg

• Calcium: 82 mg

• Potassium: 300 mg

• Folate: 60 mcg

This nutrient profile makes okra a surprisingly efficient multitasker in supporting multiple systems in your body.

7 Health Benefits of Okra

1. Gut-supportive fiber

With 3 grams of fiber per serving, okra is a solid choice for digestive health. But it’s the unique mucilage the gel-like substance inside that sets it apart. According to registered dietitian Nour Zibdeh, this slippery texture actually helps coat and protect the lining of your gut, which is essential for keeping harmful pathogens out of your bloodstream and maintaining a healthy gut barrier.

2. A powerhouse of vitamin A

One cup of okra nearly meets the daily recommended vitamin A intake for women and gets men close to their target. This antioxidant vitamin plays a crucial role in eye health, particularly in maintaining night vision and preventing age-related vision decline. It also helps keep your immune system strong and your skin healthy.

3. IBS-friendly fiber

For people with irritable bowel syndrome (IBS), fiber can sometimes be a double-edged sword. Soluble fiber found in foods like Brussels sprouts can trigger bloating and discomfort. Okra, however, is lower in fermentable fiber and is often better tolerated, making it a gentler option for sensitive stomachs.

4. Bone-building support

Each cup of okra contains about 82 milligrams of calcium an important mineral for bone density and strength. While it shouldn’t replace dairy or fortified sources, it’s a helpful addition for anyone focused on bone health.

5. A plant-based source of iron

Most people associate iron with foods like red meat or spinach, but okra contributes to your daily needs as well. It’s especially helpful for vegetarians and vegans who need to stay on top of their iron intake to avoid fatigue and anemia.

6. Immune system reinforcement

With 23 milligrams of vitamin C per serving, okra can give your immune system a healthy nudge. Vitamin C is a powerful antioxidant and plays a key role in the body’s ability to fight infection and inflammation.

7. Full of antioxidants

Like most fruits and vegetables, okra is rich in antioxidants, which help protect your cells from damage caused by environmental stressors. These compounds also support long-term health by lowering chronic inflammation, a major contributor to conditions like heart disease and type 2 diabetes.

Is it better to eat okra raw or cooked?

While cooking okra enhances its flavor and texture, heat-sensitive nutrients like vitamin C, folate, and thiamine can degrade during cooking. Zibdeh suggests light cooking methods like steaming or sautéing to preserve more nutrients. If you enjoy raw okra, it can be thinly sliced and added to salads for extra crunch and fiber.

Who should be cautious with okra?

• People with sensitivities to fructans: Okra contains these fermentable carbs, which can cause bloating or gas in some individuals.

• Those on blood thinners: Okra is high in vitamin K, which can interfere with medications like warfarin.

• Anyone with a known allergy to okra: As with any food allergy, avoidance is key.

Delicious ways to cook with okra

Not sure how to work this green gem into your routine? Try:

• Sautéing with onions, garlic, and tomatoes

• Adding to stews or soups for thickness

• Roasting with olive oil, salt, and smoked paprika

• Tossing raw into a veggie-packed salad for crunch

Whether you’re reaching for okra to soothe your gut, sharpen your vision, or simply mix up your menu, this underrated veggie is definitely worth a spot in your grocery cart.

For more on what to eat and why, subscribe to our newsletter.