Health Benefit of Lady Finger
or Okra or Bhindi
Allah Almighty gives us different vegetables to protect different Diseases to
humans.
Lady’s finger (Okra or Bhindi) is a non-leafy, green, fruit vegetable that is
widely consumed in India and abroad. Popularly called bhindi in Indian, this
vegetable is tender, mucilaginous and dense in nutritional content. Whether you
eat them raw or you cook them as you like, you’ll surely benefit in more than
one ways. Here are some surprising benefits of this green wonder.
100 grams of Lady’s finger contains 1.5% energy from calories, 7.03 gram
carbohydrates, 2 gram protein, 0.1 gram fat and 9% fiber. Such fiber content can
prove to be very beneficial for the body.
Nutrients of Lady Finger or Okra or Bhindi are as below.
Folates 88mg
Niacin 1mg
Vitamin C 21.1mg
Vitamin E 0.36mg
Vitamin K 53mg
Calcium 81mg
Copper 0.094mg
Iron 0.8mg
Magnesium 57mg
Manganese 0.99mg
Phosphorous 63mg
Zinc 0.6 mg.
Helps control diabetes
Lady’s finger is packed with dietary fibre that helps stabilization of blood
sugar levels by regulation of the rate of absorption of sugar from the digestive
tract. The anti-diabetic property of okra is also attributed to its ability of
inhibition of enzymes metabolizing carbohydrates, enhancement of production of
insulin, regeneration of beta cell of the pancreas and increased secretion of
insulin.
Prevents heart disease
People are often affected with heart disease due to high levels of cholesterol
in their blood. Pectin, a soluble fibre present in lady’s finger helps lower
this cholesterol and thus is helpful in preventing heart disease. Lady’s finger
is also fairly rich in antioxidant compounds like polyphenols. These compounds,
especially quercetin, help prevent oxidation of cholesterol and blocking of
arteries, preventing heart disease development.
Prevents cancer
According to a research published in Nutrition Journal, lady’s finger has a
higher concentration of antioxidants than most vegetables. These antioxidants
prevent damage to your cells from free radicals, and inhibit the growth of
cancer cells in your body. Additionally, it contains some amount of insoluble
fibre which promotes a healthy digestive tract and lowers your risk of
colorectal cancer. Pectin present in the vegetable has been shown to prevent
proliferation of melanoma cells in vitro.
Helps lose weight
People who aspire to lose weight can eat lady’s finger to facilitate weight
loss. The vegetable is extremely low in calories, with a 100g serving containing
just 33 calories.
Improves immunity
Lady’s finger is rich in vitamin C with a 100g serving meeting approximately 38%
of your daily requirement of the nutrient. Vitamin C is a vital nutrient that
helps improves your immunity and protects you from several diseases and
infections. Alternatively, you could also eat orange and amla to boost your
vitamin C intake as both of them are extremely rich sources of the nutrient.
Improves mental function
Folate or Vitamin B9 is another critical nutrient present in lady’s finger. This
nutrient is required by your brain to function properly as it aids in the
production of several important compounds.
Asthma
The high antioxidants and vitamin C content make okra useful for reducing
asthmatic attacks.
Bone Strength
Folate in okra builds strong bones and density, preventing osteoporosis.
Good for pregnant women
Women who are pregnant will benefit from the consumption of lady’s finger as it
contains Vitamin B9 or folic acid which can help prevent neurological birth
defects in their newborn.
Constipation
The rich fiber and mucilaginous (slimy) content in Lady’s finger pods help
increase bulk, bind to toxins and ensure easy bowel movements with its natural
laxative properties. Regularly eating okra also reduces the risk of colon
cancer.
Peptic Ulcers
The mucilaginous content provides a temporary coating to the digestive tract and
stomach lining while healing the ulcers.
Gut flora
The fiber helps improve the population of beneficial bacteria in the gut.
Skin
With good bowel movements, skin health will improve. Helps reduce acne,
psoriasis and other skin conditions.
Vision
Lady’s finger contains beta-carotenes (precursor of vitamin A), xanthin and
lutein, all antioxidant properties that are helpful for vision health,
preventing eye problems like cataract and glaucoma.
All of this makes Lady’s finger (Okra or Bhindi) a wholesome vegetable that is
excellent for our entire body.