Health Benefits and Recipe of Okra Water

Okra is a vegetable with high nutritional value. It is even called ‘Green Ginseng’ by the Japanese and has increasing popularity as healthy food. Many recipes are available on the internet, such as pan-frying, air-frying, and salading, but they are rather complicated to make. Therefore, one way to enjoy okra and absorb its nutrients with ease is to make okra water, which does not give a slippery texture and herbaceous taste. Are you ready to get to know more about it?

Nutritional Values of Okra

Okra itself is a good source of several key vitamins and minerals, such as potassium, calcium, vitamin C, vitamin B, and dietary fiber. 100g of okra contains:

Dietary fiber3.7g
Calcium94mg (10% of suggested daily value)
Magnesium53mg (15% of suggested daily value)
Phosphorus53mg (7% of suggested daily value)
Iron0.9mg (6% of suggested daily value)
Vitamin A375mg (62.5% of suggested daily value)
Vitamin B280mg (14% of suggested daily value)
Vitamin C15mg (15% of suggested daily value)

Health Benefits of Okra Water

1. Anti-oxidation and promote heart health

Okra is a natural source of antioxidant polyphenols, such as flavonoids, and vitamins A and C, which can reduce the damage done by free radicals, lower the risk of vascular embolism and improve heart health. Since polyphenols can prevent inflammation in the brain, they can avoid ageing and deterioration in the brain.

2. Lower your blood sugar level

As shown in a recent experiment, okra effectively decreases blood sugar levels. Flavonoids in okra can repress the absorption of glucose in the small intestine. With water-soluble dietary fiber, it can form gelatinous or sticky substances in the bowel, decelerating the rate of digestion. Both nutrients help regulate blood sugar by slowing down sugar absorption.

3. Maintain satiety to help lose weight

Okra is rich in fiber with low calories. After deducting the calories of dietary fiber (around 2,000cal), only 28kcal is present in 100g of okra. With improved satiety by the fiber, it can surely help you lose a few pounds

How to Make Okra Water?

Ingredients: 5 Raw okras, 100-180mL of water


  1. Wash fresh okras with salt and chop the heads out.
  2. Put the okra cut sides down in a bottle or cup.
  3. Pour room-temperature water and cover it with a lied or cling paper. Chill it in a fridge for 8 to 12 hours or soak it in room temperature for a night.
  4. Take out the okras and enjoy it.

*You can add slides of ginger, lemon, grapefruit, and maple syrup as you like.

Things to Take Notes When Drinking Okra Water

  • Okra has tiny fluff on the surface, so it may cause skin allergy when eating it raw.
  • Okra is also high in fructans, a carb that may cause digestive issues in some people when consumed in large amounts, especially those who are prone to diarrhea and stomach gas.

How to Pick and Store Okra?

  • The smaller, the fresher with a length around 5-10cm
  • Not stiff, with tenacity when pressing gently
  • Plump with tiny fluff on the surface
  • Lay flat while storing to avoid damage to the surface and getting rotten.

Although okra water has numerous health benefits, you cannot solely rely on it to keep yourself healthy. It works well with a balanced diet, adequate sleep, and regular exercise.

— Update: 02-01-2023 — found an additional article Benefits of Okra Water for Ladies Sexually from the website for the keyword benefit of okra water.

The H20 molecules in Ladyfinger (Okra) water with a combination of immune-boosting components promote the sexual health of women.

Due to stress and a hectic lifestyle, sexual happiness has become a dream for many women. To keep your sex life alive and kicking, this nutritious drink is magical for you.

Attention: Lady Finger (Okra) drink is an aphrodisiac which means it improves the libido and enhances the sexual capacity of women.

Lady finger is great for female sexual health. Women who suffer from excessive bleeding during their menstrual cycle or endometriosis can use it to their advantage.

Nutritional Profile:  

According to USDA, One cup (100 grams) of raw okra contains:

  • Calories: 33
  • Carbs: 7 grams
  • Protein: 2 grams
  • Fat: 0 grams
  • Fiber: 3 grams
  • Magnesium: 14% of the Daily Value (DV)
  • Folate: 15% of the DV
  • Vitamin A: 14% of the DV
  • Vitamin C: 26% of the DV
  • Vitamin K: 26% of the DV
  • Vitamin B6: 14% of the DV

Significant Facts of Drinking Okra Water:

Okra is a great vegetable for sexual health and should be included in the diet regularly.

Okra water is convenient for those who are interested in the health benefits of okra but don’t like the sticky texture. Water is easy to prepare and rich in nutrients. Okra Water is a good source of antioxidants and natural antibacterial compounds.

Make holes in two or three okra and place them in a glass of water. Keep them at room temperature overnight and drink the liquid first thing in the morning. Drinking this for a few weeks will help reduce bleeding during the cycle and will also help with other issues related to sexual health.

According to Nutritional Research, It is used in Asian medicine as a protective food additive against stomach irritation and inflammation. Okra water contains water-soluble mucilage.

Connection of Okra Water to Estrogen Hormones:

Okra juice or drink, which has been shown to improve female Sexual health according to research, is recommended for women who want to maintain Sexual activity at a healthy age.

Estrogen, a hormone that helps regulate the menstrual cycle, has a particularly strong effect on women’s bodies. Age can cause a decrease in this hormone.

Lady finger water contains a lot of estrogens that can help balance a woman’s estrogen levels and reduce the chances of unwanted menstrual cycle side effects.

Some people think that okra plant juice can treat dryness and itching in the vagina. Studies have suggested that this water can help in this situation. This is why okra plant water offers numerous benefits for women, together with Sexual benefits.

Tips to Drink Okra Water (Lady Finger Water)

  1. Drink it early in the morning on an empty stomach: “Okra is consumed early in the morning on an empty stomach. For optimal results, it’s best to combine this with a healthy diet rich in nutrient-dense foods.”
  2. To improve the taste: Season the okra juice with salt and pepper, or squeeze the orange and lemon juice if you find it tasteless.
  3. Add it to your smoothie: Make it a part of your daily healthy smoothie routine for added benefits.
  4. To save time: Boil the okra pods overnight instead of soaking them.
  5. Mix in other dishes: Okra water can be added to soups, stews, and other dishes. Since it does not have a distinctive taste, it does not spoil the taste of the main dish.

Read more  5 Important Health Benefits Of Okra Water Backed By Science

Note: Consult with a nutritionist before adding okra water to your daily diet so you can make sure you take the right amount.

Okra Water leads to Higher Sexual stimulation

Okra water is a rich source of folic acid and zinc, which are good for the female reproductive system. As a result, it acts as an effective herbal medicine to maintain the balance of female sexual desire. It is also rich in vitamin A and beta-carotene, which improves libido and stimulates libido.

According to reported research, some women have faith that drinking okra water daily helps to increase their lubrication and libido, whereas others believe that it can even open up hidden wells for the ladies.

Wrap up!

As far as women’s sexual health is concerned, Okra water is nutritious and easy to prepare. Preferably, it should be taken right after waking up in the morning.

It is a good source of magnesium, calcium, vitamins B and C, and bioactive compounds that are responsible to boost sexual desire.


Does okra water boost ovulation?

Eating okra food or drinking okra juice or water naturally promotes ovulation and thus increases your chances of getting pregnant. Okra water increases female ovulation, fertility, and libido, which helps in conceiving.

Can I take okra water during menstruation?

It fortifies the blood by increasing red blood cells and plasma. For this reason, it is recommended to consume okra during menstrual, gestation, and postnatal bleeding periods.

— Update: 03-01-2023 — found an additional article Top 10 Health Benefits of Okra from the website for the keyword benefit of okra water.

Top Benefits of Eating Okra or Gumbo Pods

Lady’s Fingers, Gumbo Pods, Bamia, Ochro, Bhindi, or Okra- whichever you call this vegetable, you should know more why it’s worth chewing this slimy veggie. It’s quite common in Asian countries as well as in Africa and Southern America. It’s either served fried, grilled and boiled. It’s gooey texture when boiled or mixed with a soup makes every single dish extra thicker while it’s crispy texture when fried coupled with the unique taste of this pod would definitely live an impression.

Jam packed with vitamins and minerals minus the extra calorie and fat, this pod would always be listed among the super veggies. So make sure that you include this in your diet. A half a cup serving alone could give you more than you can imagine, to give you a more concrete proof, here are the top 10 benefits of eating Okra.

Here are the Top 10 Health Benefits of Okra:

Benefit of okra water

  1. Okra Controls your cholesterol levels

Okra is composed mainly of dietary fiber. In fact half a cup would give you 2 grams of dietary fiber. Dietary Fiber is comprised of two components, the insoluble fiber, which is the vegetables chewy component, and the soluble fiber, which is part of the slimy substance that the okra has. The soluble fiber plays the most important role in lowering cholesterol level. It binds with the excess fat molecules and eliminates them from your system.

  1. Okra is Anti-diabetic

Diabetes is quite a major problem among the world population. It’s one of the top killer diseases around the globe. Treatment of course is not possible, because once you get it in your system, you can never get it out. So might as well do a good job in protecting yourself against it, by eating the right amount of carbs, and vegetables like Okra to maintain your blood sugar level. The global medical community has been researching on the potential of Okra to be an anti-diabetic food and the evidence on this claim has been building up over the years. It is thought that the insoluble fiber of this plant causes the absorption of sugar in the intestine to slow down.

  1. Ensures good digestion

It’s gooey, and slimy substance might be a bit of a turn off for many, but did you know that all these substances contribute to a good digestion by helping improve peristalsis movement. Other than this substance, the rich dietary fiber content also contributes in intestinal health by acting as intestinal sweepers to maintain a good bowel movement.

  1. Rich in Folate

If you’re planning to get pregnant, make sure you have a good serving of this vegetable because it contains a good dose of Folate, an essential B vitamin that prevents Neural Tube Defect. Folate is needed during rapid cell divisions, which generally happen during conception. But apart for pre-conception process, Folate is also great for preventing anemia because it ensures normal red blood cell formation.

Benefit of okra water

  1. Great for Eye health

 The world is beautiful, and thanks to our eyes we are able to everything around us, so one must make sure that their eyes are properly taken care of. Eating food rich in Vitamin A, and Lutein are quite the most famous way of accumulating essential substances for eye health improvement, so for all ye people looking for other potential eye health food source, grab a serving of Okra to get a share of all these necessary eye vitamins.

  1. Vitamin K

If you are gearing towards protecting your heart, preventing cancer, osteoporosis and dementia, then Okra is the vegetable for you. Apart from these abilities, Vitamin K is also found to be important in blood clotting and improving insulin sensitivity. Vitamin K is found among commercially produced food supplements, but you only need a little amount of this. In fact, you only need at most 80 µg of Vitamin K, and Okra can give you 80% of the RDA of this vitamin.

  1. Vitamin C rich

Do not be deceived by its green color, because Vitamin C is not only innate among brightly colored fuits and vegetables. A hundred gram of Okra is seen to contain 38% of the RDA of Vitamin C. Vitamin C is essential to a lot of body processes such as repairing damaged tissues, forming some proteins, healing wounds, and blocking damage of free radicals.

  1. Mineral Bank

Calcium, Iron, Magnesium, Phosphorus, Sodium, Potassium, Zinc, Copper, Manganese, and Selenium, are all found in one serving (100 grams) of Okra. So it’s an important to consider eating this vegetable. All these minerals function for important processes inside the body, like the calcium is for bone formation, Magnesium as cofactor for biochemical reaction, Phosphorus for making the energy molecule ATP, Sodium for controlling blood pressure, Potassium for preventing stroke, Zinc for strengthening the immune system, Selenium for preventing cell damage, Copper for manufacturing RBC and Manganese for building bone structures.

Read more  I Went Inside a Salt Cave—Here's What Happened

  1. Anti-oxidant Rich

Anti-oxidative food are quite the rage these days. They are very good in helping the body boosts its ability to prevent the damage of the free radicals. Anti-oxidant is popular among people who are vigilant against cancer and aging. There is quite a long list of fruits and veggies that are rich in anti-oxidant and among them is the Okra. One of its known antioxidants is the high Vitamin C. It also contains flavonoids that also act as anti-oxidants such as the beta-carotene and the lutein.

  1. Prevents Cancer

High Fiber, High Anti-oxidant and High Vitamins and Minerals, needless to say Okra can help any person stay away from cancer as long as it’s served and cooked properly. Cancer is one of the leading causes of death worldwide, with Lung Cancer, and Colon Cancer as the most commonly occurring among all the types of cancer. Okra can aide in preventing Colon Cancer through the roughage that this veggie has. Lung Cancer and the other types can be prevented through the antioxidant that this vegetable contains.

Benefit of okra water


These are just but the top 10 benefits that you can get out of eating these furry on the outside and gooey on the inside vegetable. There’s much more that you could get from it. Researchers have been continuing there studies on this plant to further help people get to know more about the benefits, and the proper ways on how to cook this veggie to maximize its healing properties.

What else are you waiting for then? Grab a Laswa Soup or some Pinakbet and invest on a healthier you.

— Update: 05-01-2023 — found an additional article The Hidden Benefits of Okra Water from the website for the keyword benefit of okra water.

Benefit of okra waterThe Okra, in Hindi or Ladies’ Finger, whatever name we call it, is an all time favorite for most of us. Fortunately, we get it throughout the year. You know, besides tickling your taste buds, okra as a vegetable and in the form of okra water has multiple benefits. Raw okra is 90% water, 2% protein, 7% carbohydrate and is negligible in fat. It is rich in dietary fiber, Vitamin C,  Vitamin K, some amounts of thiamine, folic acid and magnesium . Let’s discuss the benefits of Okra water one by one and I am sure, after knowing them, you won’t hesitate using okra water in your daily diet.

Benefits of Okra Water 

  1. It Lowers Blood Sugar: Okra Water is a low-carb diabetes fighting drink. Okra seeds contain alpha-glucosidase enzymes and its gum contains insoluble fiber. They prevent the release of sugar in the bloodstream by inhibiting the carbohydrate metabolizing enzyme. This helps in slowing down the rate of digestion, thus resulting in delayed absorption sugar in blood, keeping your blood sugar from rising too fast.
  2. Keeps the Liver Healthy: Okra water helps in liver-detox. The slimy substance of the okra binds with the cholesterol and bile acids, thereby helping the liver flush out toxins from the body. It also helps in reducing cholesterol levels and is included in many weight loss programs.
  3. Prevents Cancer: Being rich in folic acid, it helps in cancer prevention.
  4. Prevents Stroke: It is rich in Vitamin C, which we all know is one of the most powerful free-radical fighters. In other words, it is a powerful antioxidant. Vitamin C is very essential in keeping our blood vessels healthy, keeping blood pressure under control and preventing stroke.
  5. Boost Immunity: Being rich in Vitamin C, Okra helps boost our immunity as well, which is the need of the hour. Vitamin C is also required to keep our skin healthy by producing collagen. Skin is the largest protective organ of our body. Healthy skin ensures a good protective barrier to the entry of germs in our body.
  6. Improves Brain Power: It has good amounts of potassium as well which is required for normal functioning of the brain. Potassium has other benefits too like controlling high blood pressure, preventing stroke, strengthening our bones.
  7. Improves Digestion: The slimy substance of Okra which contains insoluble fiber, helps in the smooth movement through the gut and eases constipation.
  8. Good Source of Non-Dairy Calcium: Those who cannot tolerate dairy products like milk, cheese, curd or are lactose intolerant, can opt for Okra. There is 82mg of calcium in just 1 cup of okra. This means, a single 100 gm serving of okra supplies about 8% of your daily calcium requirements. Now, we all know how useful calcium is for our bones, muscles, nerves and even weight management.

It is very easy to prepare Okra Water. All you need to do is soak 3-6 Okra pods (split each into two) in a glass of water overnight. In the morning, remove them and drink the water. This way, you get all the necessary benefits you need! 

We hope this article helps you. Do give it a try and leave your thoughts in the comments below! For more useful information on nutrition and food, check out Healthy Reads or tune in to experts on GOQii Play. 


— Update: 05-01-2023 — found an additional article 5 Important Health Benefits Of Okra Water Backed By Science from the website for the keyword benefit of okra water.

Okra water comes in handy for people interested in the health benefits of okra but dislike its slimy texture. The water is easy to prepare and is replete with nutrients. The benefits of okra water stem from its rich nutritional profile that includes magnesium, calcium, and vitamins C and B complex. It is helpful for controlling blood sugar, boosting immunity, and promoting heart health. It is also a good source of antioxidants and natural antibacterial compounds. This article explains all the benefits of drinking okra water and how to maximize its effectiveness. Keep reading.

What Is Okra Water?


Okra (Abelmoschus esculentus) is a widely used nutritious vegetable. It goes by many names such as lady’s finger, gumbo, bhindi, and guibeiro. It is an inexpensive and tasty source of protein, fiber, calcium, and iron. Fresh or dried, fried or boiled, okra pods are used in soups, stews, and various other preparations (1). The latest trend is okra water.

Chef Rowena Murakami says, “Okra water is a drink made out of okra (ladyfinger). It’s a relatively new trend in Japan and the rest of Asia.”

Okra water is the ideal solution for those who don’t like okra’s slimy texture or who want to reap its nutrient benefits without spending a lot of time preparing it. Okra water has a few variations. While some like to blend the pods like a smoothie, others take an easy way out and soak them in water overnight or for 24 hours. Some even dice them or halve them and soak them.

She adds, “It’s made by blending a few pieces of vegetable with water. The water turns green and has a slimy texture similar to aloe vera juice. It’s said to be very refreshing and it’s often consumed by athletes.”

Read more  Grapeseed Oil: Is It Healthy or Not?

Okra pods appear waxy due to the mucilage that surrounds them. This mucilage contains healthy sugars, including rhamnose, galactose, and galacturonic acid. It is used in Asian medicine as a protective food additive against gastric irritations and inflammations. Okra water contains this highly water-soluble mucilage (2).

Okra water is about as nutritious as raw okra pods. This is because many compounds and antioxidants, such as phenolic compounds, present in okra are water-soluble. Thus, the water is infused with the nourishing goodness of okra pods. Certain vitamins and most minerals are also readily soluble (2).

Dr. Debanjan Banerjee says, “Okra is a great source of manganese, a mineral highly involved in blood sugar metabolism and regulation. Some proponents of this also claim that it might support weight loss as well.”

It is because of this rich nutrient profile that okra water is touted as a healthy beverage.

Nutritional Information

The nutritional values of okra water have not been scientifically determined but are estimated to be similar to that of raw okra pods. Following is the nutritional profile of 100 grams of raw okra pods (3):

Calories33 kcal
Proteins1.93 g
Carbohydrates7.45 g
Total lipids (Fat)0.19 g
Dietary fiber3.2 g
Calcium82 mg
Potassium299 mg
Phosphorus61 mg
Magnesium57 mg
Vitamin C23 mg

Okra water contains the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, and folate) important for growth and development (3), (4).

Dr. Banerjee adds, “It also boasts of high vitamin C content, which acts as an antioxidant, helps fight free radicals, combats the signs of aging, and improves our immune system.”

Because most of the nutrients in okra are transferred to the water, it is assumed to have similar benefits to okra. He continues, “Okra water holds many potential health benefits such as weight loss and improvement of blood sugar management.” Learn more about the benefits of okra water in the next section.

Potential Benefits Of Drinking Okra Water


1. May Help Manage Diabetes

Okra water is rich in polyphenols and flavonoids such as quercetin. These compounds have the ability to reduce high blood sugar levels.

In several studies, aqueous (water) extracts of okra have decreased blood sugar levels and increased insulin secretion in diabetic rats (5), (6), (7), (8).

Several communities have traditionally used okra water for treating high blood sugar levels. These studies provide scientific evidence for its effectiveness.

2. Is A Good Source Of Antioxidants

Okra water has potent natural antioxidants such as phenolic compounds, flavonoids, and vitamin C. These antioxidants prevent oxidative stress and damage by scavenging harmful free radicals. This is beneficial in reducing early signs of aging, such as wrinkles and skin damage. It also helps protect against sun damage (9), (10), (11), (12).

3. May Boost Immunity

Sugars from okra are soluble in water. Crude okra polysaccharides (sugars) may enhance immune response, help fight microbes, increase spleen function, and control immune signal production (13), (14).

4. May Fight Infection

Okra water is a good source of antibacterial and phenolic compounds. Okra extracts can inhibit the growth of pathogenic bacteria such as Mycobacterium, Escherichia coli, and Staphylococcus aureus (10), (15).

5. May Promote Heart Health

Okra water has bioactive compounds that can reduce the levels of heightened lipids (fats) in the blood. In a few studies, crude okra water extract reduced different lipid fractions (total cholesterol, triglycerides, and LDL) and atherogenic index (a measure of cardiovascular risk). Hence, okra water extract modulates cholesterol levels in the blood. This reduces the risk of heart diseases such as atherosclerosis (the buildup of fats, cholesterol, and other substances in and on your artery walls) (16), (17).

Dr. Banerjee says, “To reap the benefits that this vegetable holds, you can opt for an alternative by drinking okra water early in the morning on an empty stomach. Basically, this is done by soaking okra pods in hot water for over 24 hours.”

How To Make Okra Water

What You Need

  • 4 to 5 okra pods
  • Water

How To Prepare


  1. Rinse the okra pods thoroughly.
  2. Remove the ends of the pods. Slice the okra pods in half.
  3. Put the pods in a tumbler with three cups of water. Soak the pods overnight.
  4. Squeeze the pods into the water and take them out. Your okra water is ready.

Other options include soaking the pods for a day or blending them with water. You can dilute the smoothie with water to suit your taste buds. Here are some tips to make drinking okra water more enjoyable.

Tips To Drink Okra Water


  • Drink it early in the morning on an empty stomach: Banerjee says, “Okra is best consumed on an empty stomach early in the morning. For optimal results, it’s best to combine this with a healthy diet rich in nutrient-dense foods.”
  • To improve the taste: Season the okra water with salt and pepper or squeeze in the juice from oranges and lemons if you find it bland.
  • Add it to your smoothie: Make it part of your daily healthy smoothie routine for added benefits.
  • To save time: Instead of soaking the okra pods overnight, boil them.
  • Mix it in other dishes: Okra water can be added to soups, stews, and other dishes. Since it does not have a distinctive taste, it will not interfere with the taste of the main dish.

Okra water provides a number of health benefits, but it may not be suitable for everyone. Below are some reasons it may not be the best choice for you.

Possible Downsides


Dr. Banerjee says, “Generally, drinking okra water is considered safe. However, for people allergic to this plant, it might pose significant adverse reactions.”

While okra water has many benefits, overindulgence may prove to be harmful.

He concludes, “This plant is quite high in fructans, a carbohydrate which can cause digestion issues for some people when consumed in large amounts. It’s better to consult your doctor first before deciding on taking this, especially if you’re allergic to this plant.”

Frequently Asked Questions

When should I start drinking okra water?

Okra water can be had any time during the day. However, one should start drinking this water on an empty stomach to reap the maximum benefits.

What does okra water do to a woman’s body?

Okra water is beneficial for women as it is loaded with many nutrients like vitamins and minerals like vitamin C, folate, fiber, and antioxidants that are crucial for women’s health. It also benefits pregnant women.

How many days can I take okra water?

Okra water can be had every day.

Does okra clean out your system?

Yes, okra helps in the cleansing of the system. The mucilage in it helps flush out the toxins.

What does okra water do to a man?

Okra may help in improving blood sugar control and aids in weight loss in men.

Is okra water good for kidneys?

Yes, okra water is good for kidneys. It reduces kidney damage effectively.



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About the Author: Tung Chi