Description:

 Okra, also known as lady's finger, is a nutritious vegetable that belongs to the mallow family. This versatile and vibrant green pod is often used in various cuisines worldwide due to its exceptional nutritional profile and distinct taste. Here is a detailed nutritional description of okra, based on a standard serving size of 100 grams:

1. Calories: Okra is a low-calorie vegetable, providing only 33 kcal per 100 grams. This makes it an excellent choice for individuals aiming to maintain or lose weight while still enjoying a delicious and satisfying addition to their meals.

2. Total Fat: With a mere 0.2 grams of total fat per serving, okra is an exceptionally low-fat vegetable. It is an ideal option for those looking to reduce their fat intake and promote a heart-healthy diet.

3. Saturated Fat: Okra contains only 0.1 grams of saturated fat, which is an essential consideration for maintaining cardiovascular health, as high saturated fat intake is associated with increased risk of heart disease.

4. Trans Fat: This vegetable is naturally free from harmful trans fats, making it a healthy alternative to processed foods that may contain these unhealthy fats.

5. Cholesterol: Okra does not contain any cholesterol, contributing to its heart-friendly properties and making it suitable for those concerned about their cholesterol levels.

6. Sodium: With a mere 7 milligrams of sodium, okra is a low-sodium vegetable. This makes it a favorable choice for individuals looking to control their sodium intake and manage blood pressure.

7. Total Carbohydrates: Okra provides 7 grams of carbohydrates per 100-gram serving, supplying essential energy for daily activities and bodily functions.

8. Dietary Fiber: One of the standout features of okra is its high dietary fiber content, boasting 3.2 grams per serving. Fiber aids in digestive health, promoting regular bowel movements, and helps to maintain a feeling of fullness, which may assist with weight management.

9. Sugars: Okra contains a modest amount of natural sugars, contributing 1.5 grams per 100 grams. These natural sugars are not considered harmful and add a touch of sweetness to the vegetable.

10. Protein: While not as high in protein as some other vegetables, okra still offers 2 grams of protein per serving, which plays a crucial role in muscle maintenance and repair.

11. Vitamins and Minerals: Okra is a valuable source of essential vitamins and minerals. It contains 375 IU of Vitamin A, promoting healthy vision and immune function, as well as 21 milligrams of Vitamin C, supporting the immune system and acting as an antioxidant. Additionally, it provides 81 milligrams of calcium for strong bones and teeth, and 0.8 milligrams of iron to help prevent anemia. Furthermore, it supplies 299 milligrams of potassium, which is essential for maintaining healthy blood pressure and proper muscle function.

In conclusion, okra is a powerhouse of nutrition, offering low calories, minimal fat and sodium, while providing generous amounts of fiber, vitamins, and minerals. Incorporating this nutritious vegetable into a balanced diet can contribute to overall health and well-being. Whether added to stews, curries, stir-fries, or simply served as a side dish, okra remains an excellent choice for those seeking both flavor and nourishment in their meals.