Okra, commonly known as ladies’ fingers or bhindi, is a nutrient-dense vegetable widely used in cooking. However, in recent years, a new way of consuming okra has gained popularity—okra water.
This simple yet powerful drink is made by soaking okra pods in water overnight, allowing the nutrients to infuse into the liquid. The result is a mildly thick, nutrient-rich drink that offers numerous health benefits.
From aiding digestion to regulating blood sugar levels, okra water has become a natural remedy embraced by many.
In this blog, we’ll explore the amazing benefits of okra water, how to make it, and why it has gained popularity as a natural remedy.
Nutritional Profile
Here is the key nutrients found in eight pods of raw okra (95 grams):
- Magnesium
- Copper
- Manganese
- Vitamin C
- Thiamin
- Vitamin B6
- Folate
- Vitamin K
It’s important to note that these values apply to raw okra, and okra water may contain lower concentrations of these nutrients since only some are extracted into the water. While some people prefer blending the soaked okra for a thicker drink, traditionally, only the infused water is consumed.
Health Benefits
Here are some potential benefits of drinking okra water early in the morning.
1. Rich in Antioxidants
Okra is packed with powerful antioxidants that contribute to overall health and disease prevention.
Antioxidants are compounds that protect cells from oxidative stress by neutralizing free radicals. They help prevent inflammation, support immune function, and lower the risk of chronic diseases like heart disease, cancer, and diabetes by maintaining cellular health.
Okra pods contain phenolic acids, flavonoids (such as quercetin and kaempferol), carotenoids (such as beta-carotene and lycopene), tocopherols, and vitamin C, all of which help combat oxidative stress by neutralizing harmful free radicals.
They also contain chlorophyll, known for its strong anticancer properties. Incorporating other cancer-fighting foods into your diet can further enhance your health.
Regular consumption of antioxidant-rich foods like okra may help reduce the risk of chronic conditions such as heart disease, diabetes, and certain cancers by protecting cells from damage and inflammation.
2. May Help Regulate Blood Sugar Levels
One of the most important reasons okra water has gained such attention is its potential to regulate blood sugar levels.
Research suggests that okra contains powerful compounds—like polysaccharides (especially rhamnogalacturonan), flavonoids such as quercetin, and phenolic compounds like catechins—that may help lower blood sugar levels naturally.
While it should not replace medical treatment, drinking okra water regularly may be a helpful addition for those looking to maintain healthy blood sugar levels.
However, these benefits come from okra pods, not okra water, which may not contain the same levels of active compounds.
If you’re using okra water for blood sugar management, it’s best to blend the soaked pods with the water, as fiber and polysaccharides—key components in regulating blood sugar—may not fully steep into the liquid.
Unmanaged diabetes can lead to serious complications in organs like the eyes, brain, kidneys, and heart. Fortunately, phytochemicals in okra may help regulate cholesterol levels.
A meta-analysis found that okra significantly improved lipid profiles in individuals with prediabetes, type 2 diabetes, obesity, and diabetic nephropathy—reducing total cholesterol, triglycerides, and LDL while increasing HDL, highlighting its potential role in metabolic health.
3. May Aid in Weight Loss
For those looking to shed extra weight, okra water can be a great addition to a weight-loss diet.
A polysaccharide from okra was tested in diabetic mice on a high-fat diet. After eight weeks, it reduced blood sugar, cholesterol, weight, food, and water intake while improving liver health. It worked by activating a specific pathway that combats oxidative stress.
However, okra water may not contain as many polysaccharides as whole okra, and studies on humans are limited.
Nevertheless, drinking okra water can help keep you hydrated, which may support weight loss by reducing food intake and boosting metabolism (7, 8).
4. May Have Anti-Ulcer Properties
Okra has been traditionally used in Turkish traditional medicine to treat ulcers and gastritis.
Some of its properties help prevent Helicobacter pylori (a primary culprit in ulcers) bacteria from sticking to the stomach lining.
A study tested okra’s ability to protect the stomach from ethanol-induced ulcers in rats. Okra reduced ulcers by up to 81%, lowered inflammation, bleeding, and oxidative stress, and increased antioxidant levels. It also reduced cell death and promoted healing, suggesting okra may be a beneficial natural remedy for ulcers and stomach health.
However, there are limited human studies on anti-ulcer effects of okra or okra water.
5. May Boost Immunity
Okra is rich in vitamin C and antioxidants, which play a vital role in strengthening the immune system.
Vitamin C enhances the production of white blood cells, which are essential for fighting infections. The antioxidants (including vitamin C) in okra also help combat free radicals, reducing inflammation and preventing cellular damage.
Drinking okra water regularly can support immune function and help the body defend against illnesses more effectively.
6. May Enhance Skin Health
The high vitamin C and antioxidant content in okra makes it beneficial for skin health.
Vitamin C promotes collagen production, which helps maintain skin elasticity and prevents premature aging. The antioxidants and vitamin C in okra protect the skin from UV damage, reducing the risk of wrinkles and sagging (2, 10).
Regular consumption of okra water may lead to healthier, more radiant skin over time.
How to Make Okra Water at Home
Preparing okra water is simple and requires minimal ingredients. Here’s how you can make it at home:
- Take 4-5 fresh okra pods and wash them thoroughly.
- Cut off both ends and slice the pods into smaller pieces.
- Place the chopped okra into a glass of water (240 mL).
- Let it soak overnight (8–12 hours), or up to 24 hours for better infusion if preferred.
- In the morning, stir the mixture and strain the water.
- Drink it on an empty stomach for the best results.
You can also experiment by adding a few drops of lemon juice or honey to improve the taste.
Are There Any Side Effects?
While okra water is generally safe for most people, it may cause allergic reactions in some people with okra allergy.
Okra is also rich in fructans, a carbohydrate which may cause digestive discomfort when consumed in excess.
Okra water may contain fewer fructans than raw okra, but it’s important to consume it in moderation. If you experience any side effects, consult a healthcare professional.
If you have diabetes and are on medication, monitor your blood sugar levels closely, as okra may enhance insulin activity.
What is the Best Time to Drink Okra Water?
The best time to drink okra water depends on your health goals and personal preference.
Many people prefer drinking it in the morning on an empty stomach, believing it enhances its effectiveness. Others choose to have it before bed, thinking it supports digestion overnight.
While there’s no strict rule, it’s best to listen to your body and adjust accordingly. If you have any health conditions, consult a healthcare professional before making okra water a regular part of your routine.
Final Thoughts
Okra water is a simple, natural drink packed with potential health benefits. From supporting digestion and blood sugar control to boosting immunity and skin health, this nutrient-rich infusion is an easy addition to a balanced lifestyle.
However, these benefits are based on the nutrient profile of raw okra pods and scientific research on okra water itself is limited.
While it shouldn’t replace medical treatment, drinking okra water regularly may complement your wellness routine. Give it a try and experience its benefits firsthand!
References:
- U.S. Department of Agriculture FoodData Central
- Pruteanu LL, Bailey DS, Grădinaru AC, Jäntschi L. The Biochemistry and Effectiveness of Antioxidants in Food, Fruits, and Marine Algae. Antioxidants (Basel). 2023 Apr 2;12(4):860. doi: 10.3390/antiox12040860. PMID: 37107235; PMCID: PMC10135154. Used under CC BY 4.0.
- Romdhane MH, Chahdoura H, Barros L, Dias MI, Carvalho Gomes Corrêa R, Morales P, Ciudad-Mulero MFH, Flamini GCFR, Majdoub H, Ferreira ICFR. Chemical Composition, Nutritional Value, and Biological Evaluation of Tunisian Okra Pods (Abelmoschus esculentus L. Moench). Molecules. 2020 Oct 15;25(20):4739. doi: 10.3390/molecules25204739. PMID: 33076530; PMCID: PMC7587556. Used under CC BY 4.0.
- Durazzo A, Lucarini M, Novellino E, Souto EB, Daliu P, Santini A. Abelmoschus esculentus (L.): Bioactive Components’ Beneficial Properties-Focused on Antidiabetic Role-For Sustainable Health Applications. Molecules. 2018 Dec 21;24(1):38. doi: 10.3390/molecules24010038. PMID: 30583476; PMCID: PMC6337517. Used under CC BY 4.0.
- Mokgalaboni K, Phoswa WN, Mokgalabone TT, Dlamini S, Ndhlala AR, Modjadji P, Lebelo SL. Effect of Abelmoschus esculentus L. (Okra) on Dyslipidemia: Systematic Review and Meta-Analysis of Clinical Studies. Int J Mol Sci. 2024 Oct 10;25(20):10922. doi: 10.3390/ijms252010922. PMID: 39456704; PMCID: PMC11507881. Used under CC BY 4.0.
- Liao Z, Zhang J, Liu B, Yan T, Xu F, Xiao F, Wu B, Bi K, Jia Y. Polysaccharide from Okra (Abelmoschus esculentus (L.) Moench) Improves Antioxidant Capacity via PI3K/AKT Pathways and Nrf2 Translocation in a Type 2 Diabetes Model. Molecules. 2019 May 17;24(10):1906. doi: 10.3390/molecules24101906. PMID: 31108940; PMCID: PMC6571734. Used under CC BY 4.0.
- Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016 Jun 10;3:18. doi: 10.3389/fnut.2016.00018. PMID: 27376070; PMCID: PMC4901052. Used under CC BY 4.0.
- Walton J, O’Connor L, Flynn A. Cross-sectional association of dietary water intakes and sources, and adiposity: National Adult Nutrition Survey, the Republic of Ireland. Eur J Nutr. 2019 Apr;58(3):1193-1201. doi: 10.1007/s00394-018-1635-z. Epub 2018 Mar 29. PMID: 29600328; PMCID: PMC6499754. Used under CC BY 4.0.
- Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683. Used under CC BY 4.0.
- Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866. doi: 10.3390/nu9080866. PMID: 28805671; PMCID: PMC5579659. Used under CC BY 4.0.
- Dantas TL, Alonso Buriti FC, Florentino ER. Okra (Abelmoschus esculentus L.) as a Potential Functional Food Source of Mucilage and Bioactive Compounds with Technological Applications and Health Benefits. Plants (Basel). 2021 Aug 16;10(8):1683. doi: 10.3390/plants10081683. PMID: 34451728; PMCID: PMC8399980. Used under CC BY 4.0.
- Ortaç D, Cemek M, Karaca T, Büyükokuroğlu ME, Özdemir ZÖ, Kocaman AT, Göneş S. In vivo anti-ulcerogenic effect of okra (Abelmoschus esculentus) on ethanol-induced acute gastric mucosal lesions. Pharm Biol. 2018 Dec;56(1):165-175. doi: 10.1080/13880209.2018.1442481. PMID: 29513129; PMCID: PMC6130549. Used under CC BY 4.0.
