Lady Finger Nutrition Facts

One cooked cup of lady finger only has 24 calories, but it is full of vital vitamins, minerals, and fiber. This green veggie is a nutrition superstar, helping you in many ways. It supports a healthy gut, helps control diabetes, keeps your heart strong, and fights tiredness.

Lady finger, also called okra or bhindi, looks like a long, skinny finger with a small tip. It is used in many dishes worldwide, especially in the Southern U.S., Africa, and Asia. Okra is known for its rich nutritional profile and numerous health benefits. Let’s explore the lady finger nutrition facts that make it a standout vegetable, rich in vitamins, minerals, and fiber.

Key Takeaways

Okra is a rich source of essential vitamins and minerals, including vitamins A, C, K, and B vitamins, as well as calcium, iron, magnesium, and potassium.
Lady finger is high in dietary fiber, which supports digestive health and can aid in weight management.
Okra has a low glycemic index, making it suitable for diabetics and those following a weight loss diet.
The antioxidants and carotenoids in lady finger can help maintain healthy skin and vision.
Consuming okra can help promote heart health, by keeping blood sugar, cholesterol, and blood pressure in check.

Introduction to Lady Finger (Okra)

Lady finger is also known as okra or bhindi. It is a flower plant from the mallow family. The part we eat is the seed pod. It can be up to a foot long. People usually pick the pods when they are still tender, about 3 to 6 inches long.

What is Lady Finger?

Lady finger, or okra, is a green, finger-shaped veggie. It’s a key part of many cuisines across the globe. The name “lady finger” comes from its shape. It looks like a slender woman’s finger. Okra belongs to the Abelmoschus esculentus species in the mallow family.

Origins and Cultural Significance

Okra’s story starts in Africa, where people have grown it for a long time. It first grew in Ethiopia. Over time, it spread worldwide, especially to the Southern United States, Africa, and Asia. It plays a big part in the food and culture of these places because of its taste and health benefits.

Nutritional Profile of Lady Finger

Okra, or lady finger, is a nutritional powerhouse. It’s filled with essential vitamins and minerals. In just a 1-cup serving (70 grams) of cooked okra, you’ll get:

Vitamins and Minerals

Okra is rich in Vitamin C, offering 23 mg in a 100 g serving. This is about 38% of what you need each day. It also has Vitamin K, with 31.3 µg per 100 g. This amount covers about 39% of your daily requirement. You’ll also find various B vitamins like thiamin, riboflavin, and niacin, and folate, plus Vitamin E.

When it comes to minerals, okra stands out in potassium with 299 mg in 100 g. It also gives you calcium (82 mg), magnesium (57 mg), and iron (0.62 mg) in the same serving size.

Fiber Content

Okra is loaded with dietary fiber, offering 3.2 g per 100 g. This fiber is great for your gut. It helps with digestion, makes you feel full, and supports your overall gut health.

Antioxidants and Phytochemicals

Besides its vitamins and minerals, okra is also packed with antioxidants and phytochemicals. These include polyphenols, flavonoids, and carotenoids. They fight off oxidative stress and reduce inflammation in your body.

The incredible nutritional value of okra makes it an amazing vegetable. It has all the vitamins, minerals, fiber, and antioxidants you need. Okra is fantastic for a healthy diet.

Health Benefits of Lady Finger

Okra is packed with good stuff for your body. Its standout feature is how it helps your stomach. Thanks to the high fiber, okra makes digestion better by moving things along and avoiding constipation.

Supports Digestive Health

The mix of soluble and insoluble fiber in okra keeps your bowels happy. It aids in making sure you go regularly and lowers the constipation risk. Its sticky feel is also gentle on the gut, great if you have bad belly days like IBS or IBD.

Aids in Diabetes Management

Okra for diabetes has come out as a star in research. Its rich fiber slows sugar uptake, easing blood sugar control. What’s more, okra can lower blood sugar levels and up your body’s response to insulin, good news for people with type 2 diabetes.

Promotes Heart Health

When it comes to your heart, okra does wonders. Its fiber, vitamins, and minerals are a boon for protecting your heart. The fiber lowers bad cholesterol and its antioxidants knock down inflammation and stress. Adding to this, potassium in okra keeps your blood pressure in check.

Lady finger, also known as okra or bhindi, is a super nutritious vegetable. It’s full of vitamins, minerals, and fiber. Just one cup of cooked lady finger (about 70 grams) has a lot of nutrition facts that are good for you.

Nutrient	Amount per Serving	Daily Value (%)
Calories	47	2%
Total Fat	1.2g	–
Protein	1.4g	–
Total Carbohydrates	7.8g	–
Dietary Fiber	0.13g	–
Total Sugars	3.3g	7%
Cholesterol	28.7mg	10%
Vitamin C	0.48mg	1%
Iron	0.47mg	3%

Besides the okra nutritional information mentioned before, lady finger has even more. It has vitamin A, vitamin E, vitamin K, potassium, and magnesium too. The calorie and nutrient content of okra show it’s great for a healthy diet.

Culinary Uses of Lady Finger

Okra, also called lady finger, has many uses in the kitchen. First, wash and trim the pods. Then, you can cook them whole, sliced, or as rounds. This choice depends on how you plan to cook them and the texture you want.

Preparing Lady Finger

A popular way to cook okra is stir-frying. Slice the pods or cut them into rounds. Sauté them quickly in a hot pan with a little oil, garlic, and some seasonings. This reduces their natural gooiness and keeps them slightly crunchy.

Another favorite is making bhindi dishes. These are traditional Indian dishes made with lady finger. In these recipes, okra is cooked in a spiced tomato- or onion-based sauce. This method blends the flavors perfectly.

Traditional Dishes with Lady Finger

Okra can also thicken soups and stews. This thickening is due to its texture. You can also deep fry lady finger to make crispy fritters. Or, pickle them for a tangy, crunchy addition to meals.

In the end, okra is very versatile. It can be a star in various traditional recipes. And it shines in bhindi dishes, showing off its unique culinary uses.

Growing Lady Finger at Home

Interested in growing your own lady finger, or okra, at home? It’s easy! This plant loves warm places. It grows best in tropical and subtropical areas. First, plant your seeds in good soil after the last frost.

Planting and Caring for Lady Finger

Okra needs a lot of sunlight and regular water. Its seeds will sprout in a week or so. But, if it’s cold, this can take up to 12 days. After about five weeks, the seedlings should be moved to a bigger place. Here, they will start getting bigger faster. You should use an Organic Growth Booster on them from weeks 6 to 10.

Harvesting and Storing Lady Finger

The best time to start picking okra is between week 10 to 20. The fruits should be about finger length when they are ready, usually within 3-4 days. A well-cared-for plant can keep giving you okra for about 10 weeks. Don’t forget, after picking, trim the lower leaves. This helps the plant stay healthy and make more okra.

Addressing the Slimy Texture Concern

Some folks find okra, or lady finger, off-putting due to its minor sliminess. But, there are many ways to help lessen this texture while still benefiting from this vegetable.

First, to make okra less slimy, consider its preparation. Try cutting it small, soaking it in vinegar or lemon juice, or cooking it at high heat. These methods can reduce the slimy feel. Also, mixing in tomatoes or yogurt helps keep the texture in check.

Another trick is to parboil the okra pods before you cook them further. This softens the pods and reduces their sliminess. Moreover, roasting or grilling okra can make it less slimy and more enjoyable to eat.

If you’re looking for less slimy lady finger, go for the young pods. They’re naturally less slimy. Plus, keeping them handled well and cooking them soon can improve their texture.

Tips for Reducing Okra Sliminess
– Cut okra into smaller pieces
– Soak in vinegar or lemon juice before cooking
– Cook at high heat to break down slimy compounds
– Add acidic ingredients like tomatoes or yogurt
– Parboil okra before incorporating into dishes
– Roast or grill okra for a firmer texture
– Choose younger, smaller pods

Just by using these cooking tips for lady finger, you can enjoy okra’s health perks. And you won’t have to worry much about its sliminess.

Incorporating Lady Finger into a Healthy Diet

Adding lady finger, or okra, to a healthy diet is tasty and simple. It has many nutrients and can be used in different dishes. This vegetable can be sautéed, roasted, or added to soups and stews.

By including lady finger in your meals, you get more out of its health benefits. Plus, you add taste and nutrients to your food every day.

Recipes and Meal Ideas

Sautéing okra with onions, garlic, and spices is a favorite. This brings out the vegetable’s natural taste. It’s perfect as a side or with rice or quinoa dishes.

For something more filling, add okra to stews or curries. Its soft texture and mild sweetness blend well with other flavors.

Roasting okra can also be a fun way to cook it. Just drizzle with olive oil, add seasonings, and roast. It becomes crunchy and goes well in salads or as a side dish.

Vendakkai Sambar is a tasty one-pot meal from South India. It mixes okra with toor dal, spices, and tamarind. This stew is rich in fiber and great with rice or flatbreads.

No matter how you decide to cook okra, it’s an easy way to get more nutrients. You’ll increase your intake of vitamins, minerals, and fiber. And enjoy the special taste and feel of lady finger.

Environmental Benefits of Lady Finger

Lady finger or okra is not just healthy, it’s good for the environment too. It’s a drought-tolerant crop that grows well in hot, dry areas with poor soil. This makes it a great food source in places hit hard by hunger and climate change.

Okra’s impact on the environment is impressive because it’s a low-maintenance crop. It doesn’t need a lot of water or care to grow. This is important for sustainable farming and ensuring there’s enough food for everyone.

Okra also does something special for the earth. It can fix nitrogen in the soil, which means we don’t need as many synthetic fertilizers. This helps keep the soil and the plants healthy, which is great for the planet.

In a world facing climate change and food shortages, lady finger or okra is more important than ever. It’s a tough plant that can grow in hard conditions. By growing more okra, we can help feed the world and take care of our environment.

Potential Risks and Precautions

Okra, also known as lady finger, is good for us. But, we need to be careful with it. One big issue is okra drug interactions. Since okra is full of vitamin K, it might not mix well with drugs like warfarin, which help blood to not clot. If you’re on these drugs, talk to your doctor before you eat a lot of okra. They can tell you if it’s safe.

Sometimes, eating lady finger can cause an allergic reaction. This is because of something in it called lectins. If you know you’re sensitive to things, consider eating small amounts of okra at first. This way you can see how your body reacts before you eat more.

If you’re pregnant or have certain health issues, be careful with okra. Thing is, it has a lot of oxalates which might make some health issues worse. Always pay attention to how your body feels. And, if you’re not sure about side effects of okra, ask a doctor.

Conclusion

In conclusion, okra, known as lady finger, is an amazing vegetable. It’s full of good things for your body. Okra includes vitamins, minerals, and fiber. It also has antioxidants. These help with how your stomach works, controlling diabetes, and keeping your heart strong. Plus, okra can help keep your blood sugar steady, lower swelling, and make your body’s defense system stronger. That’s why it’s a great choice for anyone who wants to be well. You should think about adding it to your meals.

Looking at the facts, it’s clear that okra is a rich source of nutrients. It helps your body in many ways. Okra is high in fiber and has antioxidants too. This makes it a star in your kitchen. Eating more okra can really benefit you. It helps lead to a healthier life. So, make room for okra in your meals.

There are many ways to enjoy okra. You can cook it in different ways. If you do, you’ll find it tasty and good for you. So, think about adding okra to what you eat. It will bring great health benefits. Making okra a part of your meals is a smart move.

FAQ

What is lady finger, also known as okra or bhindi?

Lady finger, or okra, is a green vegetable with a unique shape. It has a long, thin body and a small point at the end. This veggie is loved all over the world, especially in the Southern United States, Africa, and Asia.

What are the key nutritional facts about lady finger?

One cup of cooked lady finger gives you many vitamins and minerals. These include vitamin C, K, folate, magnesium, and plenty of fiber.

How does lady finger benefit digestive health?

The fiber in lady finger is great for your gut. It makes digestion smoother, helps with absorption, and can stop constipation by moving things along your intestines.

How can the slimy texture of lady finger be minimized?

To cut down on the sliminess, cook lady finger fast. You can also try adding acidic foods when cooking it. Another way is to use it in dishes like soups and stews.

What are the environmental benefits of growing lady finger?

Lady finger is unfazed by droughts and poor soils. This makes it a key crop in areas with little water and tough land. It helps fight hunger and the effects of climate change.

Are there any potential risks or precautions to be aware of with lady finger?

Even though lady finger is nutritious, it’s important to know some risks. It might not be good with certain medicines, so check with your doctor first.

Lady Finger Nutrition Facts – The Healthy Veggie Delight