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 Bhindi Benefits

  Last Updated : Nov 03,2018






10 Amazing Lady Finger Benefits, Bhindi Health Benefits

lady finger benefits. top bhindi health benefitsLady 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.

24 Calories

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)

Nutrition-Information-for-Lady-Finger,-Bhindi,-Okra

 

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.

Happy Cooking!!!



lady finger benefits

1.  
 by Tarla Dalal
Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this recipe that will cook quickly. Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food.
2.  
 by Tarla Dalal
Bhindi Masala always brings to mind a yummy dish, literally floating in oil! Free yourself from the calorie scare with this innovative zero-oil recipe for Bhindi Masala. Despite not having any oil, your favourite dish is as tasty as ever, as the bhindi is stuffed with a mouth-watering mixture of spices and spice powders. A generous amount of coriander is added to the stuffing mix, to get a really invigorating flavour! As this recipe has no oil, you have to be careful when cooking the ladies finger, as they might get burnt if you don't turn them over at the right time. With its awesome taste and texture, this oil-free Bhindi Masala is a wonderful way to top up on folic acid, which is crucial for healthy brain functioning. Enjoy it hot and fresh with rotis or parathas . Try to have it immediately, and avoid reheating, as the bhindi might get dry.
An evergreen favourite of the Syrian Christians in Kerala, Bhindi Mappas features sautéed bhindi in aromatic coconut milk gravy. Although the bhindi does take some time to cook, this recipe is otherwise quite easy as it makes use of everyday ingredients and simple cooking methods. An assortment of pungent ingredients like ginger, garlic, curry leaves, etc., perk up the coconut milk, turning it from a mellow ingredient into a mouth-watering gravy for the ladies finger. Serve with plain rice . You can also try other Kerala style variants of bhindi like Dahi Bhindi or Bhindi Onion Stir Fry .
4.  
 by Tarla Dalal
This is one of the rarer pickles, not seen often. Crisp ladies fingers coated with sesame seeds along with pickling spices and mustard oil. Lemon juice added to the bhindi removes its stickiness and leaves it tart and crisp. Serve it as soon as it is prepared to enjoy the clean and fresh flavours of this pickle.
It is common to stuff bhindi with besan and masala powders. But, you can give the popular dish a twist by stuffing it with paneer instead. By using low-fat paneer, you can ensure guilt-free dining too! What makes the Stuffed Bhindi with Paneer all the more delightful is the thoughtful combination of spices, tomatoes and onions, which makes the dish extremely aromatic and tasty.
6.  
 by Tarla Dalal
Dahi Bhindi is a mouth-watering recipe, which can be part of your daily fare. It takes a while to cook but since bhindi is low in sodium content, it is definitely worth making this for those with high blood pressure. The combination of vegetables and spices is perfect, to lift the taste of subzi to an extent that one does not notice the reduced use of salt. Use only the measured amount of salt and do not go overboard. A combination of sautéed bhindi, tomatoes, onions and curds with spices, this Dahi Bhindi tastes wonderful with phulkas or chapatis. A low-salt, low-sodium menu can also include other dishes like the Mili Jhuli Subzi and the Mooli Moong Dal .
7.  
 by Tarla Dalal
Do pyaza denotes presence of double the quantity of onions than that found in any other style of preparation. Bhindi Do Pyaza is a home style comforting subzi that can be cooked in minutes and makes an ideal dish to cook often and also when you are in a hurry. In this Bhindi Do Pyaza recipe the combination of bhindi, onions and curd, perked up with the aromatic flavour of cumin seeds and nigella seeds along with ginger and green chillies make a mouth-watering semi-dry subzi that you can enjoy with chapati or Paratha and also an ideal side dish to serve with any of your favourite dal and plain rice. The highlight of the Bhindi Do Pyaza recipe is the curd that is absorbed by the bhindis, it enhances the taste and flavour of the subzi. As mentioned in the recipe tip, the bhindi tends to get sticky while cooking so do not cover the pan while cooking. You can also try other similar recipes like Subz Do Pyaza and Paneer Do Pyaza. Also do check out our collection of other Semi-Dry Subzi recipes. Enjoy how to make Bhindi Do Pyaza recipe with detailed step by step photos.
8.  
 by Tarla Dalal
Bhindi chorchori is an easy stir-fry of ladies finger in mustard oil, spiced with a dash of panch phoron, the authentic bengali tempering mix. Watch bengal come alive in your kitchen, and so quickly too!
9.  
 by Tarla Dalal
Mostly, ladies finger is sautéed in lots of oil or deep-fried before adding to various recipes. If you are a bhindi fan, but have been avoiding the vegetable for this reason, Pyazwali Bhindi will come as a pleasant surprise to you. Here, the ladies finger is cooked in minimal oil to suit the needs of those with acidity. It is combined with flavour-packed ingredients like onions, ginger, green chillies and aromatic seeds like cumin and nigella, to get a finger-licking recipe! Onions are very effective in combating acidity, so include it frequently in your diet. Try other stomach-friendly subzis like Kaddu ka Bharta and Avial .
10.  
 by Tarla Dalal
Homely and quick, this is a no-fuss recipe that you can make on any day. It is made with everyday ingredients and the all-time favourite vegetable bhindi. And most importantly, it tastes awesome! Try serving it to your family and nobody will believe that it was so easy and quick. The Stir-Fried Bhindi with Peanuts has the rich flavour of bhindi, enhanced with the crunch of onions and the tang of tomatoes. A garnish of roasted and crushed peanuts imparts a fabulous taste and texture to the bhindi, making it quite unique. Serve hot with phulka . Bhindi Do Pyaza , Bhindi Mappas Stuffed Bhindi with Paneer and Bhindi Sambhariya are a few more exciting bhindi sabzi recipes.
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