Okra

Okra is a tropical plant that is grown as an annual vegetable. The long, pointed seed pods are especially useful for thickening stews because of their gummy mucilage.Okra is one of my favorite vegetables. My first try was in 2011 and was it ever a success. I was able to give some okra to my neighbors and friends. I had about 6 plants and they produced vigorously as I continuously pick the pods. Check out my recipes for Okra. I got so excited with my okra production that I forgot to take pictures of my harvest and my mature plant.

When to plant. Okra can be direct sown or started indoors and transplanted. Start indoor seeds 6-8 weeks before transplant date.In colder climate, wait 2 weeks after the last expected frost to directly plant seeds outdoor.

How to plant. Sow 2 seeds every 18 inches directly in garden in full sun after all danger of frost and ground is warm. Thin to one plant every 18 inches when seedlings are 2 inches tall.Once planted and established, Okra plant can handle dry spells

Light	Full sun
Seed Depth	¾ in
Spacing Row/plant	3 ft /18 in
Days to germination	12- 14
Days to harvest	58
Preserve by	Freezing & canning

Harvest. Pick pods when they become 3 to 4 inches long. If they are allowed to become mature, plants will stop producing., on the other hand there will be regular production with regular picking. If you want to collect seeds for future planting, let the pods go to maturity and it will eventually turn brown and dry.

Health Benefits. (http://www.nutrition-and-you.com/okra.html)

• Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
  
• The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
  
• The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
  
• Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
  
• The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
  
• The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
  
• The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.