10 Amazing Lady Finger Benefits, Bhindi Health Benefits
lady finger benefits. top bhindi health benefits. Lady Finger is a type of green vegetable, long finger like, having a small tip at the tapering end. Its head shows a bulge, lighter green in shade, which is often removed as an inedible portion. The cross section cut okra shows white colored round seeds spread entirely inside the vegetable. In India, it is commonly known as Bhindi. And it is usually referred to as Okra in other countries. One of the peculiar signs of this vegetable is the internal stickiness. The lady's finger may be cut in to round pieces or sliced in to 4 halves or may be put whole in a mix vegetable subji. The taste is very specific to the vegetable and generally liked by children. Here are 10 amazing Lady Finger Benefits :
1) Good for Eyes :
Lady finger is a green vegetable and consists of good amounts of Carotenoids that maintain vision. Lady finger benefits for eyes are due to three dietary carotenoids — lutein, zeaxanthin and meso-zeaxanthin — form the pigment in the macula which is the most sensitive part of the eye ("macular pigment") that protects the millions of photoreceptor cells located in this small region of the central retina (1).
2) Healthy Skin :
Carotenoids are required for growth and repair of skin cells. They also reduce the damage done to the skin by UV rays. Carotenoids can have an anti-ageing effect on the skin and can help delaying the development of wrinkles (2).
3) Helps in production of RBC’s :
The vitamin Folate (B9) present in okra is required in blood RBC production. Bhindi benefits also are because of mucilage as has medicinal applications when used as a plasma replacement or blood volume expander. It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy (3).
4) Lady Finger Benefits Immunity :
There are also fair amounts of Vitamin C, which boosts immunity. Carotenoids also have anti-oxidant properties and play an important role in protecting cells and organisms against the harmful effects of light, air and sensitizer pigments (4).
5) Helps in Weight Loss :
There are good amounts for dietary fiber present, hence it is low in calories and considered good for people on a weight loss diet.
6) Good for Diabetics :
Bhindi has a Glycemic Index of 20 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Bhindi have a low GI and hence don't spike your glucose level as they are absorbed slowly. The peel and seeds of okra has been studied for its anti-diabetic property. It also helped in decreasing the HbA1c scores (5).
7) Relieves Constipation :
Lady finger benefits by working as a natural laxative. The soluble fibre in okra can help in relieving constipation by adding bulk to the diet. The mucilages from lady finger have also been studied for its laxative effects.
8) Lowers Cholesterol Levels :
Lady finger contains fairly good amounts of fibre, half of which is soluble fibre in the form of gums and pectins which help to lower serum cholesterol, reducing the risk of heart diseases. The mucilage of lady finger binds cholesterol and bile acid carrying toxins dumped into it by the liver (6).
9) Improves Heart Health :
Bhindi is loaded with pectin that can help reduce high blood cholesterol by altering the production of bile within the intestines. The soluble fiber present in lady finger helps to naturally reduce the blood cholesterol and therefore, decreases the chance of cardiovascular disease (7).
10) Reduces the Risk of Colon Cancer :
Lady finger contains fibre which decreases the risk of colorectal cancer by keeping the intestinal tract healthy (8). This happens as bhindi helps to lubricate the large intestine due to its bulk laxative properties.
Nutrition Information for Lady Finger, Bhindi, Okra
Nutritional Information for One Cup of Chopped Lady Finger
One Cup of Chopped Lady Finger is 70 grams.
RDA stands for Recommended Daily Allowance.
1.33 grams of Protein
4.48 grams of Carbs
0.14 grams of Fat
73.50 mcg of Folic Acid = 36.75% of RDA (about 200 mcg)
9.10 mg Vitamin C = 22.75% of RDA (about 40 mg)
15.04 mcg of Vitamin K = 12.53 % of RDA (about 120 mcg)
37.10 mg of Magnesium (Mg) = 10.60% of RDA (about 350 mg)
2.52 grams of Fibre = 10.08% of RDA (about 25 grams)
0.18 mg of Vitamin B6, Pyridoxine = 9.0% of RDA (about 2 mg)
46.2 mg of Calcium (Ca) = 7.70% of RDA (about 600 mg)
39.20 mg of Phosphorus (P) = 6.53% of RDA (about 600 mg)
0.07 mg of Vitamin B2, Riboflavin = 6.36% of RDA (about 1.1 mg)
0.42 mg of Vitamin B3, Niacin = 3.50% of RDA (about 12 mg)
0.04 mg of Vitamin B1, Thiamine = 3.33% of RDA (about 1.2 to 1.5 mg)
0.28 mg of Zinc (Zn) = 2.80% of RDA (about 10 to 12 mg)
0.35 mg Vitamin E = 1.75% of RDA (about 20 mg)
72.1 mg of Potassium (K) = 1.53% of RDA (about 4,700 mg)
0.24 mg of Iron (Fe) = 1.14% of RDA (about 21 mg)
4.83 mg of Sodium (Na) = 0.25% of RDA (about 1902 mg)
Bhindi in Your Meals…
Bhindi can be cooked as a subji, a part of the main course. It can be relished with phulkas or rotis and also be had with plain rice and dal. Rajasthan has a scarcity of water hence, they prefer using buttermilk, milk in their preparation. Dahi Bhindi Ki Subji is a Rajasthani delicacy which is extremely sumptuous and low in calorie. You can even marinate the bhindi in a blended paste and tawa fry to make wonderful Bhindi Masala.
Bhindi is also an evergreen favourite of the Syrian Christians in Kerala. They make a coconut based gravy with an assortment of pungent ingredients like ginger, garlic, curry leaves, etc to create Bhindi Mappas, an aromatic semi-dry gravy. Make your meals protein rich with this Stuffed Bhindi with Paneer.
Bhindi Til ka Achaar is an accompaniment made using okra. Dahi Bhindi is a low salt recipe good for hypertensives and heart patients.
Try our other Bhindi recipes from our website.