{"id":10263,"date":"2026-09-22T15:50:45","date_gmt":"2026-09-22T15:50:45","guid":{"rendered":"https:\/\/edenshealth.de\/wiki-archiv\/okra-abelmoschus-esculentus\/"},"modified":"2026-09-22T15:50:45","modified_gmt":"2026-09-22T15:50:45","slug":"okra-abelmoschus-esculentus","status":"publish","type":"page","link":"https:\/\/edenshealth.de\/en\/wiki-archiv\/okra-abelmoschus-esculentus\/","title":{"rendered":"Okra (Abelmoschus esculentus)"},"content":{"rendered":"<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Okra (Abelmoschus esculentus)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Abelmoschus esculentus<small>Mallow family (Malvaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">The young pods<small>raw, fried, braised, dried<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Mild, slightly grassy<small>between green bean and aubergine<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Northeast Africa<small>today worldwide in the tropics<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Mucus<small>thicken soups like gumbo<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">Year-round<small>almost exclusively imports<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Okra is the pod of a tropical mallow plant, related to hibiscus, marshmallow, and cotton. It is low in calories, provides fiber, vitamin K, folate, and vitamin C, and is famous for its mucilage, which thickens soups and stews. Those who dislike it can almost completely avoid it with proper preparation.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>From Ethiopia to Louisiana<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27683%27%20viewBox%3D%270%200%201024%20683%27%3E%3Crect%20width%3D%271024%27%20height%3D%27683%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/okra-abelmoschus-esculentus-1024x683.jpg\" alt=\"Aufgeschnittene gr\u00fcne Okraschoten auf einem Holzbrett\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">The name &quot;Gumbo&quot; for the Louisiana stew probably derives from a Bantu word for okra.<\/p>\n<p class=\"ea-drop\">Okra likely originated in the highlands of Ethiopia or Sudan and was already cultivated in ancient Egypt. From there it spread through Arabia to India, where it was used as <em>Bhindi<\/em> to this day it is one of the most popular vegetables, and around the Mediterranean - in Turkey and in Greece it is called <em>Bamya<\/em> or <em>Bamies<\/em>.<\/p>\n<p>Okra came to America through the slave trade. In the southern United States and the Caribbean, it became the basis of Creole stews like gumbo and callaloo. In Germany, okra only grows in warm greenhouses or during very hot summers; almost all commercially available pods come from southern Europe, Turkey, Africa, India, or Latin America.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What okra does for you<\/h2>\n<p class=\"ea-drop\">100g of raw okra provides only about 33 kcal, plus about 3g of carbohydrates. <strong>Dietary fiber<\/strong>, approximately 30 \u00b5g <strong>Vitamin K<\/strong> (approximately half of a woman&#039;s daily requirement), around 60 \u00b5g <strong>Folate<\/strong> and, depending on the variety, 20 to 35 mg of vitamin C. It also contains magnesium, calcium, potassium, and manganese.<\/p>\n<p>The <strong>Mucus<\/strong> Okra is a soluble dietary fiber made up of sugar chains and protein. It promotes satiety, softens stools, and can slightly reduce the rise in blood sugar after a meal. Animal studies and some small trials from Asia and the Middle East suggest beneficial effects on blood sugar and blood lipids \u2013 however, the results are inconsistent and the studies are mostly small, often using okra powder instead of the vegetable.<\/p>\n<p>Honestly, okra is primarily a good, high-fiber vegetable with plenty of vitamin K and folate. Those taking anticoagulants like warfarin (Marcumar) should maintain a consistent vitamin K intake, and those prone to kidney stones should avoid okra because of its high vitamin K content. <strong>Oxalates<\/strong> Do not eat in large quantities.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 33 kcal<\/b><span>per 100g raw<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 31 \u00b5g<\/b><span>Vitamin K per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 60 \u00b5g<\/b><span>Folate per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 3 g<\/b><span>Dietary fiber per 100 g<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in okra<\/h2>\n<p>Okra contains water, dietary fiber (primarily mucilage-forming polysaccharides from rhamnose, galactose and galacturonic acid, as well as pectin), some protein, vitamin K, folate, vitamin C, vitamin B1 and B6, magnesium, calcium, potassium, manganese, oxalic acid, and polyphenols such as quercetin glycosides and catechins.<\/p>\n<p>The small seeds inside provide protein and oil; roasted, they were even used as a coffee substitute in the past. The mucilage is located in the pulp and is released as soon as the pod is cut.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes okra stronger<\/h2>\n<p>Okra loves heat, acidity and strong spices - and becomes either crunchy or creamy depending on how it is prepared.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">acid<\/span><\/p>\n<div class=\"mit\">with <i>Tomato &amp; Lemon<\/i><\/div>\n<p>Acid slows down mucus production.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Fat<\/span><\/p>\n<div class=\"mit\">with <i>olive oil<\/i><\/div>\n<p>Vitamin K is fat-soluble.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">heat<\/span><\/p>\n<div class=\"mit\"><i>sear very hot<\/i><\/div>\n<p>Stays crisp, hardly any slime.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">spice<\/span><\/p>\n<div class=\"mit\">with <i>Cumin &amp; Turmeric<\/i><\/div>\n<p>Like in the Indian Bhindi Masala.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">protein<\/span><\/p>\n<div class=\"mit\">with <i>chickpeas or beans<\/i><\/div>\n<p>Makes a complete stew.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Vitamin C<\/span><\/p>\n<div class=\"mit\">with <i>paprika<\/i><\/div>\n<p>It helps with iron absorption from vegetables.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">Knife<\/span><\/p>\n<div class=\"mit\">not <i>cut into small pieces<\/i>, if you avoid mucus<\/div>\n<p>Whole pods stay drier.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Water<\/span><\/p>\n<div class=\"mit\">not <i>Store in a damp environment for extended periods.<\/i><\/div>\n<p>It quickly becomes stained and soft.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Old<\/span><\/p>\n<div class=\"mit\">not <i>large, old pods<\/i><\/div>\n<p>Woody and fibrous.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">kidneys<\/span><\/p>\n<div class=\"mit\">not in quantities at <i>Oxalate stones<\/i><\/div>\n<p>Okra contains oxalate.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">coagulation<\/span><\/p>\n<div class=\"mit\">not <i>irregular<\/i> with Marcumar<\/div>\n<p>Maintain a consistent level of vitamin K.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">metal<\/span><\/p>\n<div class=\"mit\">not in <i>iron or copper pot<\/i><\/div>\n<p>Okra turns dark.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where she belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">gumbo<\/span><span class=\"w\">Louisiana stew.<\/span><\/li>\n<li><span class=\"g\">Bhindi Masala<\/span><span class=\"w\">Indian-style fried with onions.<\/span><\/li>\n<li><span class=\"g\">Bamya<\/span><span class=\"w\">Turkish style, braised with tomatoes.<\/span><\/li>\n<li><span class=\"g\">Oven-baked okra<\/span><span class=\"w\">Whole, with oil and salt.<\/span><\/li>\n<li><span class=\"g\">Okra chips<\/span><span class=\"w\">Thinly sliced, crispy.<\/span><\/li>\n<li><span class=\"g\">Callaloo<\/span><span class=\"w\">Caribbean vegetable stew.<\/span><\/li>\n<li><span class=\"g\">Okra with lamb<\/span><span class=\"w\">Middle Eastern stew.<\/span><\/li>\n<li><span class=\"g\">Okra curry<\/span><span class=\"w\">With coconut milk.<\/span><\/li>\n<li><span class=\"g\">Grilled okra<\/span><span class=\"w\">On a spit.<\/span><\/li>\n<li><span class=\"g\">Okra Tempura<\/span><span class=\"w\">In light dough.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> If you don&#039;t like the slimy texture, wash the pods, dry them thoroughly, trim the stem without opening the capsule, and fry them whole over high heat. A squeeze of lemon or vinegar at the end helps. For a creamy soup, slice them.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Okra water: popular, but little documented<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Okra water<\/h3>\n<ol>\n<li>Wash 2 to 3 fresh okra pods and cut them lengthwise.<\/li>\n<li>Place in a glass with about 250 ml of water and cover, then let it steep overnight in the refrigerator.<\/li>\n<li>In the morning, remove the pods and drink the slightly slimy water.<\/li>\n<li>Don&#039;t throw away the pods afterwards, but cook them along with the rest of the dish.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>Okra water is a traditional remedy from Asia and Africa, often recommended to support digestion and blood sugar levels. The mucilage is a mild bulking agent; however, there is no evidence that the water significantly lowers blood sugar in humans.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>A glass in the morning. Those taking blood sugar-lowering medication should monitor their levels. A whole pod on the plate is better than just water.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>In Ayurveda, okra is called <em>Bhindi<\/em>. It is considered sweet, cooling and mucousy, calms Vata and Pitta and is appreciated for dry digestion; for Kapha only when well spiced.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM) okra (<em>Qiu Kui<\/em>According to more recent teachings, it is described as cool and sweet. It is said to moisten the humors and keep the intestines supple.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Blood thinners:<\/strong> Okra contains a lot of vitamin K - if you are taking Marcumar or Warfarin, keep the intake consistent and do not change it drastically.<\/li>\n<li><strong>Kidney stones:<\/strong> Okra is one of the vegetables with a higher oxalate content; if you have calcium oxalate stones, eat it only in normal quantities and together with calcium-rich foods.<\/li>\n<li><strong>Flatulence:<\/strong> Fiber and fructans can cause bloating in people with irritable bowel syndrome - test with small amounts.<\/li>\n<li><strong>Medications:<\/strong> Do not combine okra powder or okra water with diabetes medication without monitoring blood sugar levels.<\/li>\n<li><strong>Skin:<\/strong> The fine hairs of the pods can irritate the skin when cleaning - wear gloves if you have sensitive skin.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/eibisch-althaea-officinalis\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Marshmallow<\/span><span class=\"d\">The mucilaginous mallow plant.<\/span><\/a><a href=\"\/en\/wiki-archiv\/malve-malva-sylvestris\/\"><span class=\"art\">Archive<\/span><span class=\"n\">mallow<\/span><span class=\"d\">The local relative.<\/span><\/a><a href=\"\/en\/wiki-archiv\/tomate-solanum-lycopersicum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">tomato<\/span><span class=\"d\">Acid tames the mucus.<\/span><\/a><a href=\"\/en\/wiki-archiv\/kreuzkuemmel-cuminum-cyminum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">cumin<\/span><span class=\"d\">For Bhindi Masala.<\/span><\/a><a href=\"\/en\/wiki-archiv\/kidneybohne-phaseolus-vulgaris\/\"><span class=\"art\">Archive<\/span><span class=\"n\">kidney bean<\/span><span class=\"d\">For the casserole dish.<\/span><\/a><a href=\"\/en\/wiki-archiv\/gruene-bohnen-phaseolus-vulgaris-nanus\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Green beans<\/span><span class=\"d\">The local pod.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Elkhalifa AEO et al. <em>Okra (Abelmoschus esculentus) as a potential dietary medicine with nutraceutical importance for sustainable health applications.<\/em> Molecules 2021; 26(3): 696.<\/li>\n<li>Gemede HF et al. <em>Nutritional quality and health benefits of okra (Abelmoschus esculentus): a review.<\/em> Journal of Food Processing &amp; Technology 2015; 6:458.<\/li>\n<li>USDA FoodData Central: <em>Okra raw<\/em>.<\/li>\n<li>German Nutrition Society (DGE): <em>Reference values for nutrient intake - Vitamin K and folate.<\/em><\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Okra (Abelmoschus esculentus) Botanischer Name Abelmoschus esculentusMalvengew\u00e4chse (Malvaceae) Verwendet wird Die jungen Schotenroh, gebraten, geschmort, getrocknet Geschmack Mild, leicht grasigzwischen gr\u00fcner Bohne und Aubergine Herkunft Nordostafrikaheute weltweit in den Tropen Bekannt f\u00fcr Schleimstoffebinden Suppen wie Gumbo Saison Ganzj\u00e4hrigfast nur Import Auf dieser Seite HerkunftNutzenInhaltsstoffeVerst\u00e4rkte Kombis &amp; was sich bei\u00dftIn der K\u00fccheAls HausmittelAyurveda &amp; TCMWarnhinweisePassend zum<\/p>","protected":false},"author":1,"featured_media":10262,"parent":5278,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-10263","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10263","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/comments?post=10263"}],"version-history":[{"count":0,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10263\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/5278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media\/10262"}],"wp:attachment":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media?parent=10263"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}