Lady finger, also known as okra or bhindi, is a versatile and nutritious vegetable that is popular in various cuisines around the world. This elongated green vegetable is packed with essential nutrients that offer numerous health benefits when incorporated into a balanced diet.
Lady finger is rich in vitamins, minerals, and antioxidants such as vitamin C, vitamin K, and folate. These nutrients play a crucial role in supporting overall health and well-being. Additionally, lady finger is a good source of dietary fiber, which aids in digestion and helps maintain a healthy digestive system.
Nutritional Benefits of Lady Finger
The nutrients present in Lady Finger are:
|
Nutrients |
Amount per 100 g |
|
Carbohydrates |
7.45 g |
|
Protein |
1.93 g |
|
Fat |
0.19 g |
|
Fibre |
3.2 g |
|
Sugar |
1.48 g |
|
Water |
89.6 g |
|
Energy |
33 kcal |
|
Starch |
0.34 g |
|
Sodium |
7 mg |
|
Potassium |
299 mg |
|
Iron |
0.62 mg |
|
Magnesium |
57 mg |
|
Calcium |
82 mg |
|
Phosphorus |
61 mg |
|
Zinc |
0.58 mg |
|
Manganese |
0.788 mg |
|
Copper |
0.109 mg |
|
Vitamins |
|
|
Vitamin A |
36 µg |
|
Vitamin B1 |
0.2 mg |
|
Vitamin B2 |
0.06 mg |
|
Vitamin B3 |
1 mg |
|
Vitamin B5 |
0.245 mg |
|
Vitamin B6 |
0.215 mg |
|
Vitamin C |
23 mg |
|
Vitamin E |
0.27 mg |
|
Vitamin K |
31.3 µg3 |
Health Benefits of Lady Finger for Women
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One of the key benefits of lady finger for women is its positive impact on reproductive health. The high levels of vitamin C and folate in lady finger contribute to healthy fertility and support the development of a healthy fetus during pregnancy.
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The presence of iron in lady finger helps prevent anemia, a common concern for women, especially during menstruation.
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Lady finger aids in regulating the menstrual cycle, thanks to its fiber content that helps maintain hormonal balance.
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The vegetable's folate content further supports reproductive health by reducing the risk of neural tube defects in newborns.
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In terms of hormone balance, the vitamin K present in lady finger plays a crucial role in bone health and blood clotting, which are essential factors in women's overall well-being...
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As a low-calorie food with a high fiber content, it can help you feel full for longer periods, reducing the likelihood of unhealthy snacking and aiding in weight loss or maintenance efforts.
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The seeds and peels of ladyfinger may help lower blood sugar levels and help manage type 2 diabetes. It may help block the carbohydrate-breaking enzyme, improve insulin sensitivity.
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Ladyfinger has a rich amount of fibres and may act as an intestinal tract cleaner, mainly the colon and large intestine, thereby it may help with lowering colon cancer risk. It also has antioxidants that may have some beneficial effect on the immune system and it may help cells against mutation.
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Ladyfinger may alter the production of bile in the intestine and remove the deposited cholesterol; this eliminates the bad cholesterol. If you are suffering from high blood cholesterol Okra is a very good resource to your daily meals.
A positive impact on gut health: The mucilaginous slimy stuff in ladyfinger may help in proper water absorption along the digestive tract and bulk up the faeces making them neither hard nor soft to pass. This slimy stuff and fiber may bind with the toxins and lubricate the large intestine, facilitating normal and effortless bowel movement because of its potential natural laxative properties.
Simple Ways to Incorporate Lady Finger in Diet
|
Recipe |
Ingredients |
Instructions |
|---|---|---|
|
Stir-Fried Ladyfinger |
- 250g ladyfinger (okra), washed and dried, 1 tbsp oil (vegetable or olive oil) 1 tsp cumin seeds, 1 onion, finely chopped, 2 tomatoes, chopped, 1 tsp turmeric powder, 1 tsp coriander powder, 1/2 tsp red chili powder (adjust to taste). Salt to taste. Fresh cilantro leaves for garnish |
Heat oil in a pan over medium heat. Add cumin seeds and let them splutter. Sauté onions until golden brown. Add tomatoes and cook until soft. Mix in spices and salt. Add ladyfinger and stir-fry until tender. Garnish with cilantro leaves and serve hot with roti or rice. |
|
Crispy Baked Ladyfinger Fries |
- 250g ladyfinger (okra), washed, dried, and sliced lengthwise, 2 tbsp olive oil, 2 tbsp cornmeal or breadcrumbs, 1 tsp paprika, 1/2 tsp garlic powder. Salt and pepper to taste |
Preheat oven to 425°F (220°C). Line baking sheet with parchment paper. Toss ladyfinger with olive oil, cornmeal, paprika, garlic powder, salt, and pepper. Arrange slices in a single layer on a baking sheet. Bake for 15-20 minutes until crispy and golden brown Serve hot as a healthy snack or side dish. |
Versatile Lady Finger
One of the key benefits of lady finger is its positive impact on female health. It helps in regulating the menstrual cycle, supporting reproductive health, and balancing hormones. Additionally, the high fiber content in lady finger promotes improved digestion and aids in weight management.
When incorporating lady finger into your diet, you can enjoy not only its health benefits but also its delicious taste and versatile cooking options. Whether added to stews, stir-fries, or simply grilled, lady finger can elevate the nutritional value of any meal.
This Blog post is an initiative by DiabeSmart, to provide accurate and Nutritionist / Doctor approved information related to Diabetes. DiabeSmart is India's first Food brand designed specifically for Diabetics, that has been clinically tested on Diabetics and Pre-Diabetics to deliver 55% - 70% lower Sugar spikes. DiabeSmart is part of Lo! Foods - India's leading brand for Everyday Functional Health foods.
