Lady Finger Benefits – Top 8 Health Benefits of Lady Finger Vegetable


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Lady’s Finger or Okra is a vegetable rich in folate, fibre, magnesium, antioxidants as well as multiple vitamins. With so many rich sources of nutrients, it is definitely a must have in your diet, especially during okra season.   

Okra is a special vegetable with a unique name – Lady’s Finger. However, not just the name, the nutrients present in the vegetable are also unique as it is a rich source of vitamins and minerals. Among the many benefits of Okra, it is known to support heart health, blood sugar as well as aids in healthy pregnancy. Grown mainly in warm tropical climates, Okra is available in two colours including green and red. Let us take a look at the nutritional facts of Lady Finger in this post.

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Nutritional Value Chart of Okra/Lady’s Finger

The impressive nutrient profile of Okra is worth a look. This list will surely make one consume okra on a regular basis. Below you can see the nutrient value of 100 gm of raw okra (lady finger calories count):

Lady Finger Nutrition’s Nutritional Value
Calories 33
Carbs 7g
Protein 2g
Fat 0
Fiber 3g
Magnesium 14% DV of (Daily Value)
Folate 15% DV
Vitamin A 14% DV
Vitamin C 26% DV
Vitamin K 26% DV
Vitamin B6 14% DV

As you can see in the table above, the nutritional content of Okra is excellent. It is low in calories as well as carbs but has proteins and fibres. Hence, okra is associated with the benefits of blood sugar and weight management. It also benefits muscle mass and bone structure.

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Top Nutritional and Health Benefits of Okra   

Below are the lady finger benefits and uses of lady’s finger vegetable:

1. Lady Finger (Okra) Helps Regulate Cholesterol Levels 

Okra helps in regulating or lowering cholesterol because it contains soluble fiber called mucilage, which binds to your digestive tract’ bile acids and throws them out of the body. This way the liver is forced to utilize cholesterol to create more bile acids, which aids in reducing the cholesterol levels in the body.

2. Lady Finger (Okra) Help Manage Blood Sugar 

Okra contains a good amount of fibre, including soluble and insoluble ones as well as it has a low glycaemic index of just 20. Hence, okra is supposed to be an ideal choice of vegetable for managing blood sugar. The fibre content in Okra supports the stabilization of blood sugar, which has been proved by many studies.

3. Lady Finger (Okra) is Beneficial for Pregnant Ladies 

Another lady finger benefit is that a cup of Okra contains 15% DV of folate, which is a beneficial nutrient for ladies who are pregnant. Folate or folic acid is the natural form of vitamin B9. It is a water-soluble vitamin that is naturally found in some food items.

4. Lady Finger (Okra) has Antioxidants

Okra is known to be a good source of antioxidants and these antioxidants are compounds of nature that support the human body to fight free radicals which damage cells. The free radicals, which are molecules, cause oxidation damage to the human body leading to diseases like cancer. The antioxidants contained in Okra called polyphenols support fighting this disease. Also, Okra is a good source of lectin protein which also aids in limiting growth of cancer cells in the human body.

5. Lady Finger (Okra) Improves Bone Health 

Since Okra contains a good amount of calcium and vitamin K, they ensure bone health by safeguarding against osteoporosis.

6. Lady Finger (Okra) is Good for Weight Loss 

Okra is high in fiber and hence takes longer time to digest as compared to food that is low in fiber. Thus, okra stays in the stomach for more time, which makes one feel full for longer. Thus, people consuming Okra are less likely to have cravings for snacks after food.

7. Lady Finger (Okra) Improves Digestion 

Being high is insoluble fiber, Okra helps to maintain healthy digestion. Fiber supports in promoting waste movement from your stomach through your intestines. This helps in lowering constipation and other digestive issues.

8. Lady Finger (Okra) Boost the Immune System 

Another benefit of Okra is that it boosts the immune system of people. Since okra contains ample amounts of fiber it helps in the growth of good bacteria, which is necessary to boost a healthy immune system.

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To Conclude 

As you can see the lady finger nutritional levels are extremely high. The vegetable has a good amount of minerals, vitamins, antioxidants etc., which helps in enhancing the overall health of people. So, if you are not very fond of okra and haven’t tried it yet, you must include it in your diet, especially during the Okra season. This way you can benefit from the nutritional value of lady’s finger.

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FAQs on Health Benefits of Lady’s Finger

Is it good to consume lady’s finger vegetable daily?

Eating too much of nothing is good. So, eating too much of Okra is also not advisable as it may adversely affect your health. Since Okra contains fructans, which is a type of carbohydrate, too much consumption of the same might cause lady finger side effects like diarrhea, cramping, bloating etc.  

Why is Okra considered a superfood?

Okra is regarded as a superfood because it is high in fiber as well as lady finger vitamin and minerals. It has many benefits including controlling cholesterol levels.

Do health benefits of lady’s finger retain when the vegetable is cooked?

Okra better retains the nutrients when less cooked. So, the less you cook the vegetable, the better it is. Okra can also be eaten raw. 

How does Okra benefit a woman?

Okra is an excellent source of folate or folic acid. One cup of okra offers 15% of a woman's daily needs for this nutrient.

Is okra good for hair and skin?

Yes, Okra is good for both your hair and skin.

What is the best time to eat okra?

Okra can be enjoyed at any time of the day.

Is Okra good for diabetes?

Okra has compounds to lower blood glucose levels. It is also a powerhouse of nutrients and antioxidants. Okra is also rich in anti-inflammatory properties which make it a healthy food item for diabetics. 

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Apr 18, 2023
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