Lady Finger (Bhindi): Uses, Benefits, Nutritional Value, Side Effects and Much More!

Ladyfinger is better known by its common name as Bhindi, Okra or Gumbo. This high fiber vegetable is known for its high fiber content. This vegetable is usually used in many recipes and is also a part of many nutritional diets, as it is beneficial to the heart, digestive health, immunity, eyesight, skin, acidity and obesity. Know more about this vegetable, its nutritional profile, uses, benefits of Bhindi and much more.

Lady Finger Nutrition Value

Bhindi or Okra is high in fiber. Other nutrients found in Bhindi are folates, niacin, Vitamin C, Vitamin E and Vitamin K. Other than these, Okra also contains calcium, copper, iron, magnesium, manganese, phosphorous and zinc. The lady finger nutrition is as follows:

Nutrient	Nutritional value
Calories	33 kcal
Carbohydrates	7.45 g
Dietary Fiber	3.2 g
Sugars	1.48 g
Protein	1.93 g
Fat	0.19 g
Vitamin C	21.1 mg (35% DV)
Vitamin K	31.3 mcg (39% DV)
Folate	88 mcg (22% DV)
Vitamin A	716 IU (14% DV)
Calcium	77 mg (8% DV)
Potassium	299 mg (9% DV)
Magnesium	57 mg (14% DV)
Iron	0.62 mg (3% DV)
Zinc	0.58 mg (5% DV)

Key Properties of Ladyfinger

The key properties of Bhindi includes the following:

• Immunity boosting effect: Bhindi contains compounds that regulate the immune system, helping to enhance its function and response to pathogens, thereby supporting overall health and immunity.
• Microbicidal Action: The compounds in Bhindi possess antimicrobial properties, aiding in the elimination of harmful microorganisms, thereby reducing the risk of infections and promoting microbial balance in the body.
• Antioxidant effect: Bhindi is rich in antioxidants, which neutralize harmful free radicals in the body, protecting cells from oxidative damage and reducing the risk of chronic diseases such as cancer and heart disease.
• Antidiabetic effect: Bhindi has been shown to help regulate blood sugar levels by improving insulin sensitivity and reducing glucose absorption, making it beneficial for individuals with diabetes or those at risk of developing the condition.
• Hypolipidemic effect: Bhindi promotes cholesterol degradation and inhibits the production of fat in the body. It lowers bad cholesterol by altering the bile production in the intestines. This helps in eliminating the clots and deposited cholesterol.
• Gastro Protective effect: Bhindi has gastroprotective properties that help protect the stomach lining from damage caused by gastric acids, reducing the risk of ulcers and other gastrointestinal disorders.
• Eye-Sight Improvement and Skin Nourishment: Bhindi contains beta-carotenes (precursor of vitamin A), xanthin, and lutein, all with antioxidant properties preventing eye problems like cataract and glaucoma. It also gives radiant skin.
• Neurological disorders: Compounds in Bhindi may have neuroprotective effects, helping to prevent or alleviate symptoms of neurological disorders such as Alzheimer’s disease and Parkinson’s disease.
• Hepatoprotective activity: The slimy substance in okra contains substances that bind bile acid and cholesterol to detoxify the liver.

Bhindi/Lady Finger Benefits for Health

The dietary fibre content of ladyfinger is known to be high. It helps improve digestion, facilitate proper bowel movement and relieve constipation. Moreover, bhindi contains a slimy substance that binds toxins and lubricates the large intestines. This ensures effortless and normal bowel movement due to its natural laxative properties. The other health benefits of lady finger include:

• Lady finger benefits in diabetes: Ladyfinger helps regulate blood sugar levels due to its high fibre and low glycemic index.
• Preventing Diabetes: Regular consumption of ladyfinger may help prevent diabetes by regulating blood sugar levels and improving insulin sensitivity.
• Lady finger benefits in pregnancy: Bhindi is rich in folates which prevent miscarriages. They are also beneficial in the formation of the neural tube of the fetus and protect these tubes, preventing defects. This helps prevent birth defects like spina bifida and can even stop constipation during pregnancy.
• Lady finger benefits in relieving acidity: The slimy stuff in okra is alkaline. This helps in neutralising the acid.
• Lady finger benefits in improves immunity: Rich in antioxidants and vitamin C, ladyfinger boosts the immune system and fights off infections.
• Lady finger benefits in improving eyesight: The vitamin A content in ladyfinger promotes eye health and may improve vision.
• Lady finger benefits in weight loss: Lady finger calories also low but fibre content is high. Iy aids in weight loss by promoting a feeling of fullness and aiding digestion.
• Lady finger benefits in preventing Anaemia: Ladyfinger is a good source of iron, which is essential for preventing and treating anaemia.
• Obesity: With regular usage of Okra, in either raw or cooked form, you can avoid obesity to a great extent. Obesity is not necessarily due to consumption of fatty and calorific foods but also due to lack of nutrients .
• Cholesterol: This vegetable contains oleic acid that decreases cholesterol levels and prevents heart diseases.
• Skin Benefits of Okra: The polyphenols and carotene found in okra helps to prevent skin pigmentation to rejuvenate your skin and repairing damages.
• Hair Benefits of Okra: Boil okra with some water and the transparent mucilage that you get can be used to get your bouncy hair back. The mucilage of okra can be used as hair conditioner. Wash your hair and squeeze out excess water. Massage the watery mucilage through your hair and rinse thoroughly with water.

How to Incorporate LadyFinger into Diet?

Ladyfinger can be easily incorporated into your diet in various ways. You can chop it and add it to soups, sambar, and curries for extra flavor and nutrition. It can also be stir-fried with spices and served as a tasty side dish or added to salads for crunch.

A delicious snack option for bhindi (okra) is to make crispy bhindi fries:

1. Simply slice the bhindi lengthwise and toss it in a mixture of spices like cumin, coriander, turmeric, and salt.
2. then shallow fry or bake until crispy.
3. This creates a crunchy and flavorful snack that is perfect for munching on its own or dipping into your favourite sauce.
4. Enjoy these crispy bhindi fries as a healthier alternative to traditional potato fries or chips.

How to Use LadyFinger?

Here are the uses of Bhindi:

• For cooking, you can use Bhindi as a vegetable or snack. Before cooking, thoroughly wash it and pat it dry completely with a dry towel.
• Face pack: Okra contains mucilage, a gel-like substance that helps moisturise and hydrate the skin, making it soft and supple. Blend 2-3 boiled ladyfinger pods with a tablespoon of honey until smooth. Apply the mixture to your face and leave it on for 15-20 minutes. Rinse with lukewarm water to reveal soft, hydrated skin. You can use this pack twice a week but be patient to see the result.
• Hair mask: Hair mask made with Bhindi can control dandruff, curly and frizzy hair.This vegetable makes the hair soft and helps in strengthening hair roots and follicles. It is very good for treating hair loss as well. Blend 3-4 boiled ladyfinger pods with a tablespoon of coconut oil until smooth. Apply the mixture to damp hair, focusing on the ends, and leave it on for 30 minutes. Rinse thoroughly with water and shampoo as usual for soft, conditioned hair.

Side Effects of Ladyfinger

While ladyfinger is generally safe when consumed in moderation. Some individuals may experience side effects, including:

• Gas and bloating
• Kidney stones.
• Blood Sugar Spikes
• Diarrhea or stomach cramps

Precautions to Take With Ladyfinger

When consuming ladyfinger, consider the following precautions:

1. If you have known allergies to related vegetables such as eggplant or latex, you may be at risk of allergic reactions to ladyfinger.
2. If you have a history of kidney stones, you should consume ladyfinger in moderation due to its oxalate content, which may contribute to the formation of kidney stones.
3. If you have diabetes or are at risk of developing diabetes, monitor your blood sugar levels closely when consuming ladyfinger, as it may affect blood sugar levels.

Conclusion

Ladyfinger, also known as Bhindi, is a beloved summer vegetable renowned for its versatility and health benefits. Rich in nutrients, it’s particularly advantageous for diabetes management, supporting pregnancy health, improving eyesight, enhancing skin and hair vitality, maintaining heart health, and aiding in weight loss. However, moderation is key to reap its benefits fully. Individuals with latex allergies should exercise caution and avoid consuming it to prevent allergic reactions. Always consult a healthcare professional for personalized advice.