Ladyfinger (Okra) Benefits: 10 Benefits Of Eating Lady Finger

Okra, also known as lady finger, is a nutritious and delicious vegetable that offers a plethora of health benefits. Yes, you heard it right! The health benefits of eating lady fingers are numerous. Moreover, okra’s benefits are well documented in the world of nutrition.Therefore, your monthly grocery list should have this super vegetable Okra (lady’s finger) irrespective of how much love you have towards this food. Okra is a flowering plant that is popular for its edible seed pods. This vegetable comes in two colors (red and green) and is primarily nurtured in warm tropical climates. This vegetable is flooded with nutrition and thus, you should incorporate it into your diet regime.

Lady Finger Nutrition Facts

Before digging deeper to understand okra health benefits, it is better to understand Okra Nutrition Facts. Here is the nutritional value of Lady Finger.

One cup (100 grams) of raw okra contains:

Lady Finger calories: 33
Carbs: 7 g
Fibre: 3 g
Protein: 2 g
Fat: 0 g
Vitamin A: 14% of the DV
Vitamin B6: 14% of the DV
Magnesium: 14% of the Daily Value (DV)
Folate: 15% of the DV
Vitamin C: 26% of the DV
Vitamin K: 26% of the DV

Besides, you can fetch Lady Finger vitamins such vitamin C and K1 eating this little green vegetable. Vitamin C is a water-soluble vitamin that influences your entire immune function. On the other hand, vitamin K1 is a fat-soluble vitamin that plays a pivotal role in blood clotting.

Moreover, okra is a low-calorie food and contains some essential protein and fiber. Okra contains protein and thus, it is ideal for weight management, blood sugar control, bone structure, and muscle mass.

10 Tremendous Health Benefits of Eating Lady Finger (Okra)

Consuming a diet that is abundant in fruits and vegetables may help lowering the risk of developing various health issues. Moreover, the mucilage present in okra is believed to have detoxifying effects on the body. Due to the beneficial nutrients present in okra, it may also have the potential to prevent the onset of several health conditions.

1. Regulates Cholesterol Levels

Okra possesses a thick gel-like substance called mucilage. This fastens with cholesterol during digestion and helps it to excrete with stools rather than absorbed by your body.

An animal study was performed on mice for 8 weeks. Mice were divided into 3 groups and they consumed a high-fat diet containing 1% or 2% okra powder or a high-fat diet without okra powder.

At the end of the study, it has been revealed that the mice group that consumed the okra diet eliminated more cholesterol in their stools and had lower total blood cholesterol levels as compared to the group that didn’t take the okra diet.

2. Good for Your Heart

Okra is beneficial for the heart due to its polyphenol content.

A study was conducted for 4 years on 1,100 people and it has been found that people who ate a diet rich in polyphenols had lower inflammatory markers related to heart disease.

3. Have Anti-Cancer Properties

Okra possesses a protein called lectin that hinders the growth of human cancer cells. A medical study has claimed that lectin in okra prevents cancer cell growth by up to 63%.

Another test-tube study was performed on metastatic mouse melanoma cells and it has been found that okra extract killed cancerous cells.

4. Minimizes Blood Sugar

Persistent high blood sugar may lead to prediabetes and type-2 diabetes.

Studies in mice revealed that eating okra or okra extract may lessen the levels of blood sugar. Healthcare experts believe that okra reduced the absorption of sugar in the digestive tract; as a result, you may have a stable blood sugar response. But okra may contradict metformin (a popular diabetic drug), so people who are taking metformin should not eat okra.

5. Beneficial in Pregnancy

Vitamin B9 is an imperative vitamin that you may need in pregnancy. This vitamin minimizes the risks of a neural tube defect (improper development of the brain and spine). Every woman of childbearing age should consume 400 mcg of folate per day.

A medical study was performed on 6,000 non-pregnant women over 5 years and the result showed that 23% of participants had insufficient folate concentrations in their blood. Okra is an excellent source of folate. 100 grams of Okra offer 15% of a woman’s daily requirements for this nutrient.

6. Strengthens Your Bones

Vitamin K is a pre-requisite vitamin that helps your blood clot properly, safeguards your heart, and improves your bone health. One cup of okra offers over 30 micrograms of vitamin K. So, to strengthen your bones, you should include okra in your diet.

7. Enhances Sperm Count in Men

Eating okra is beneficial for men. It helps increasing their sperm count and sperm mobility. It is a vegetable full of zinc, selenium, and other nutrients essential for a man’s sperm quality.

8. Okra is Loaded with Antioxidants

Antioxidants in foods fight against lethal free radicals. Okra contains antioxidants like polyphenols, flavonoids, and isoquercetin. Several medical studies have proved that if you consume more polyphenols in your diet, then they will minimize your chances of getting blood clots and oxidative damage.

9. Prevents Inflammation in the Body

As polyphenols protect against inflammation, hence they are effective for your brain’s health. These defense mechanisms will safeguard your brain from symptoms of ageing and uplift cognition, learning, and memory.

10. Good for Digestion

The list of lady finger benefits doesn’t end here. This green little vegetable is good for your stomach. If eaten regularly, this vegetable aids in digestion due to its rich fibre content.

These are some of the pivotal okra benefits that you should be aware of.

Benefits of Okra for Hair and Skin

Okra ( Ladies’ Fingers) has many benefits for hair and skin. Some of the benefits of okra for hair and skin are :

For Hair:

Thick and Long Hair: Okra has Vitamin A, C and K which promotes hair growth and strengthens hair follicles.
DIY Hair Gel: The mucilage in okra can be used to make a natural hair gel that moisturizes and defines curls.
Shiny Hair: Okra can give your hair a natural shine and smoothness.

For Skin:

Supple Youthful Skin: Okra has Vitamin C which boosts collagen production and keeps your skin firm and wrinkle free.
Glowing Skin: Okra antioxidants detoxifies the skin and gives you a natural glow.
Acne Buster: Okra anti-inflammatory reduces acne and calms the skin.

Benefits Of Lady Finger For Diabetes

Lady’s finger (okra) is good for diabetics. Following are the benefits of lady finger for diabetes :

Low Glycaemic Index: Okra has low GI which prevents blood sugar spikes.
High Fiber: Fiber in okra slows down digestion and absorption of carbohydrates and reduces post meal blood sugar spikes.
Rich in Antioxidants: Okra has antioxidants like quercetin and catechins which protects cells from damage caused by high blood sugar.
Improves Insulin Sensitivity: Okra may improve insulin sensitivity.
Reduces Stress: Okra seed extracts have antioxidant and antistress effects, which can help manage stress levels and prevent blood sugar spikes.

Benefits Of Drinking Lady Finger Water

Drinking lady finger (okra) water is good for health in general. Following are some of the health benefits of drinking lady finger water:

Controls Diabetes: Okra water can help control blood sugar levels so good for diabetics.
Increases Hemoglobin: It can increase hemoglobin so good for anemia.
Good for Eyes: Rich in Vitamin A okra water can improve and maintain good eyesight.
Heart Healthy: Soluble fiber in okra can reduce cholesterol levels and lower the risk of heart disease.
Respiratory Health: Okra water can help in asthma and bronchitis.
Weight Loss: Okra water can help in weight management.

To make lady finger water just cut 2 lady fingers and soak in a cup of water overnight and drink the water in the morning empty stomach

Lady Finger (Okra) Side Effects

While okra has many health benefits, it is important to be aware of the potential risks and precautions associated with consuming this vegetable.

For people with existing bowel problems, the fructans in okra can cause gastrointestinal issues such as gas, diarrhoea, bloating, and abdominal cramping.
Individuals who have had kidney stones previously should exercise caution, as okra is high in oxalates, which can increase the risk of kidney stones.
The high vitamin K content in okra may interfere with blood-thinning medications, including Coumadin or warfarin, which are used to prevent blood clots. Therefore, it is important for those on blood thinners to maintain a regular consumption of vitamin K-rich foods while monitoring their intake of okra.

Ways to include okra in your diet

There are many delicious ways to enjoy okra, including:

Grilling: Grill whole or sliced okra with some garlic and lemon for a tasty and healthy side dish.
Roasting: Toss okra with a little olive oil, salt, and pepper and roast in the oven for a crispy and flavourful snack.
Frying: Coat sliced okra in cornmeal or flour and fry until golden brown for a classic Southern-style dish.
Stir-frying: Add sliced okra to stir-fry it with other vegetables and your choice of protein for a quick and healthy meal.
Stewing: Add sliced okra to soups and stews for a hearty and nutritious meal.
Pickling: Pickle whole or sliced okra with vinegar, spices, and garlic for a tangy and crunchy snack.
Salad: Slice or chop raw okra and add it to your favourite salad for a nutritious and crunchy addition.

No matter how you choose to prepare it, okra is a versatile and delicious vegetable that can be enjoyed in many different ways.

Ladies Finger Benefits – The Bottom Line

In conclusion, the health benefits of lady finger, or okra, are numerous and cannot be ignored. Lady finger benefits include its ability to support heart health and provide a rich source of nutrients such as vitamins C and K, folate, and fibre. Okra’s benefits also include its potential to help manage blood sugar levels, strengthen bones, and have cancer-protective properties. Moreover, okra is an affordable and easily accessible vegetable that you can add to your diet conveniently. You can prepare mouth-watering soups and stews using okra. Okra possesses nutrients like magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Due to its nutritional content, okra offers an array of health benefits. However, it is important to be aware of the potential risks and precautions associated with consuming okra, especially for individuals with existing bowel problems, kidney stones, or who take blood-thinning medications.

Okra Benefits - FAQs

What happens if you eat okra every day?

If you eat too much okra you may experience some gastrointestinal problems. Okra contains fructans (a type of carbohydrate) that may cause diarrhea, gas, cramping, and bloating in people who have bowel problems. Okra is high in oxalates so it may cause kidney stones.

What does okra do to a woman?

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

What does okra do to a man?

Okra is loaded with folic acid, zinc, selenium and other sperm boosting vitamins and minerals. Men with watery sperm or low sperm count must drink okra water.

Is okra good for your hair?

Okra possesses vitamins A, C, and K and has calcium, potassium, and an array of other nutrients. All these nutrients will improve the growth of your hair; moisturize a dry scalp, and help you to get rid of dandruff.

Is okra good for skin?

Okra contains Vitamin C and collagen. Thus, it is beneficial for your skin. Okra has many antioxidants that will minimize inflammation in the body and skin.

Are there any risks associated with consuming okra?

Eating too much okra can cause gastrointestinal issues in some people, particularly those with existing bowel problems. Additionally, the high oxalate content in okra may increase the risk of kidney stones in some individuals.

What are the health benefits of eating okra?

Okra is rich in vitamins A, B6, K1, Magnesium, and Folate. It is a low-calorie vegetable, with some protein and fibre. It is known to have antioxidant properties, the main ones being polyphenols. It may improve heart health and reduce your risk of blood clots. It may reduce the risk of heart disease. While the study on Okra’s cancer cell death properties is still under research, initial test tube testing showed concentrated amounts of Okra extract caused some cancer cell death.

Is okra good for diabetes management?

Okra may be a superfood for those with diabetes. This veggie is packed with nutrients and helps regulate blood sugar levels. Okra is easy to add to any diet, including the relatively strict diet that diabetes patients follow. It is high in fiber, has a low glycemic index, and can improve insulin sensitivity.

How does okra support digestive health?

Okra is rich in fiber, which can aid digestion. It can reduce constipation and support a healthy gut biome. The slimy mucilage in okra helps food pass and can reduce inflammation.

Can okra help with weight loss?

Okra can be a good addition to your weight loss diet. It is low in calories and high in fiber. It can keep you feeling full and is packed with nutrients like B vitamins, such as niacin, thiamin, and B6, which can aid metabolism.

What nutrients are found in ladyfinger (bhindi)?

Okra contains:

About 2 grams of protein
About 3 grams of fiber.
14% of the daily value of magnesium
15% of the daily value of folate
14% of the daily value of vitamin A
26% of the daily value of vitamin C
26% of the daily value of vitamin K
14% of the daily value of vitamin B6

Does consuming okra improve heart health?

Okra’s high nutrients and antioxidant contents can help lower cholesterol, reduce inflammation, improve heart health, regulate blood pressure, improve circulation, etc.

Is okra beneficial for bone strength?

Okra is rich in calcium and vitamin K. It can contribute to bone strength. While the calcium amount in Okra is small, it can be impactful. Okra’s magnesium and vitamin C can also be beneficial for bone strength.

Can okra consumption lower cholesterol levels?

Okra can help lower cholesterol levels with its soluble fiber content. The polyphenols in this veggie decrease the risk of heart problems and stroke. The mucilage in Okra, which is the thick gel-like substance, can bind with cholesterol during digestion, passing it from the body rather than letting it absorb into the bloodstream. A study conducted on mice that were fed a high-fat diet showed promising signs of lowering blood cholesterol.

Are there any side effects of eating too much okra?

Too much okra can cause diarrhea, bloating, and gas. It is high in fiber and fructans. Okra’s vitamin K can interfere with blood-thinning medications. Some may experience allergic reactions, like itching, swelling, and difficulty breathing.

How can I incorporate okra into my daily diet?

Okra can be a versatile vegetable. You can add it to soups and stews. Heating up okra causes the mucilage to thicken into a gummy or slimy texture. You can roast okra for a healthy snack, cook it with tomato sauce and add it to pasta, grill salted okra for a snack, or add it to a veggie stir fry.

References:

Nutritional Quality and Health Benefits of Okra (Abelmoschus Esculentus): A Review. Global Journal of Medical Research: K Interdisciplinary [Internet][PDF].

https://globaljournals.org/GJMR_Volume14/5-Nutritional-Quality-and-Health.pdf. Accessed May 05, 2023.

8 Tremendous Benefits of Ladyfinger or Bhindi. Krishi Jagran [Internet].

https://krishijagran.com/health-lifestyle/8-tremendous-benefits-of-ladyfinger-or-bhindi/. Accessed May 10, 2023.

Why okra is good for you. Ibn Sina Institute of Tibb [Internet][PDF].

https://tibb.co.za/articles/Okra-benefits.pdf. Accessed May 12, 2023.