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Okra (Abelmoshcus esculentus) aka: Gumbo, Lady's Fingers, Bhindi, Bendakaya, and Bandakka, is a long green pod vegetable with a green furry outer skin, thin green flesh, and small edible white seeds.

Health info: The mucilage from Okra is used to sooth inflammation. Infusions of the pods have been used to treat urogenital problems and chest infections in India.

How to choose: Look for vibrantly colored pods that are firm to the touch. Avoid any discolorations or withered pods, if possible.

Climate and origin: Okra is thought to have originated in Egypt and North Africa, then spreading to the Middle East and India. Okra does well in warm temperate to tropical climates. (Zones 4-11 in the U.S.)

Taste: Okra has a lightly pungent flavor and a mushy to gooey texture. The gooey texture comes about when the okra is over cooked, as is sure to happen in a stew or gumbo. If you are averse to the gooey texture then it can be mitigated by adding lemon juice or another acidic liquid (like vinegar).

Vitamins and other nutrients: Okra is low in calories and a good source of vitamin C, iron, calcium, potassium, fiber, and manganese.

Click here to compare these nutrition facts with other vegetables.

Nutrition Facts Okra Raw Serving Size 100g Calories 31 % Daily Value* Total Fat 0.1g 0%     Saturated Fat 0.026g 0% Cholesterol 0mg 0% Sodium 8mg 0% Total Carbohydrate 7.03g 2%     Dietary Fiber 3.2g 13%     Sugar 1.2g ~ Protein 2g ~ Vitamin A 8% • Vitamin C 35% Calcium 8% • Iron 4% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vitamins   %DV Vitamin A 375IU 8%     Retinol equivalents 19μg ~     Retinol 0μg ~     Alpha-carotene 0μg ~     Beta-carotene 225μg ~     Beta-cryptoxanthin 0μg ~ Vitamin C 21.1mg 35% Vitamin E 0.36mg 1% Vitamin K 53μg 66% Vitamin B12 0μg 0% Thiamin 0.2mg 13% Riboflavin 0.06mg 4% Niacin 1mg 5% Pantothenic acid 0.245mg 2% Vitamin B6 0.215mg 11% Folate 88μg 22%     Folic Acid 0μg ~     Food Folate 88μg ~     Dietary Folate Equivalents 88μg ~ Choline 12.3mg ~ Lycopene 0μg ~ Lutein+zeazanthin 516μg ~

Minerals   %DV Calcium 81mg 8% Iron 0.8mg 4% Magnesium 57mg 14% Phosphorus 63mg 6% Sodium 8mg 0% Potassium 303mg 9% Zinc 0.6mg 4% Copper 0.094mg 5% Manganese 0.99mg 50% Selenium 0.7μg 1% Water 90.17g ~ Ash 0.7g ~ Useful Stats Percent of Daily Calorie Target (2000 calories) 1.55% Percent Water Composition 90.17% Protein to Carb Ratio (g/g) 0.28g

Miscellaneous information: Extracts from Okra are added to artificial blood plasma products. Over 5 million metric tons of Okra are grown annually, with production in India accounting for more than half of world production.

Recipes: Vegetarian Gumbo with Navy Beans

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