Lady Finger Health Benefits

Also called bhindi in India, lady finger is a green, fruit vegetable that is packed with many nutrients. This tender, mucilaginous vegetable can be eaten raw or cooked in many different ways to enjoy its health benefits. So, exactly what are some of the best lady finger health benefits?

Surprising Health Benefits of Ladyfingers

1. It Helps Control Diabetes

Packed with dietary fiber, this veggie works amazingly well to regulate the rate of absorption of sugar in your digestive tract. This in turn helps stabilize overall blood sugar levels in your body. At the same time, it improves the production of insulin, inhibits enzymes that metabolize carbs, and improves regeneration of beta cell of the pancreas. All the above factors can help prevent diabetes.

2. It Prevents Cardiovascular Disease

One of lady finger health benefits is that it can help prevent cardiovascular disease. Ladyfinger contains pectin, a soluble fiber that can lower cholesterol in the blood. Regular consumption of ladyfinger keeps cholesterol within the normal range, which helps prevent cardiovascular problems. It also contains antioxidant compounds such as polyphenols, which prevent oxidation of cholesterol and heart disease development. 

3. It Boosts Your Immune System

A 100 g serving of ladyfinger provides you with 38% of your recommended daily intake of vitamin C. Anything rich in vitamin C is good for your immune system, and can protect you from several other infections and diseases.

4. It Prevents Cancer

Ladyfinger contains a high concentration of antioxidants that prevent cellular damage by eliminating free radicals from your body. This in turn keeps you protected from different types of cancer. You can also lower your risk for colorectal cancer by eating ladyfinger because it is also a great source of insoluble fiber which is important for a healthy digestive tract. Pectin in ladyfinger also prevents proliferation of melanoma cells, and therefore prevents the development of skin cancer.

5. It Helps with the Treatment of Leukorrhea

Leukorrhea causes yellowish or whitish vaginal discharge between menstruations, but it can be treated by including ladyfinger in your diet. Its mucilaginous property makes it possible to remove mucus from your body, and it also boosts your immunity to fight against this problem. Boil a cup of nicely cut pieces of ladyfingers in 2 cups of water for 15 minutes. Then, strain it and divide the liquid into 3 parts. Drinking it thrice a day will help you find some relief.

6. It Promotes a Healthy Pregnancy

Thanks to the presence of B vitamins, ladyfinger is a great veggie to include in your pregnancy diet. It prevents birth defects and promotes healthy growth of the baby. It is also a great source of folic acid, which not only encourages the production of new cells but also lowers your risk of miscarriage.

7. It Prevents Liver Diseases

What are lady finger health benefits? It contains certain substances that can bind cholesterol and bile acid to cleanse your liver. It also keeps you from developing a fatty liver by preventing fats accumulation in the liver. What's more, antioxidants found in this veggie may also help prevent chemically induced liver damage.

8. It Improves Eye Health

Vitamin A in ladyfinger makes it a vision booster. It also contains antioxidant such as lutein, beta-carotene and zeaxanthin which are beneficial for the eyes. Vitamin A is essential for the health of the cornea, whereas lutein offers protection against UV rays and zeaxanthin promotes visual development.

9. It Promotes Healthy Skin

Vitamin C is essential for the growth and repair of skin cells. It also affects skin pigmentation and collagen formation. Regular consumption of ladyfinger helps prevent psoriasis, acne, and other skin conditions. 

10. It Improves Digestion

One of many ladyfinger health benefits is that it improves your digestive system, and that is mainly due to its fiber content. It helps eliminate waste from your body in a more efficient way and prevents cramping, bloating, gas, and constipation.

11. Other Health Benefits

  • It helps manage your weight. You can include it in your diet when you are trying to lose weight, because a 100 g serving of okra offers only 30 calories. Its fiber content also makes it effective in weight loss.
  • It improves your mental function. Your mind needs vitamin B9 or folate to function properly, and ladyfinger is among the best sources of folate.

Recommended Ways to Enjoy Ladyfinger

With information about lady finger health benefits, it is natural to think of including it in your diet. The good thing is that you can enjoy it in many different ways. For instance:

1. Grilled Ladyfinger


  • Grape seed oil
  • Okra/ladyfinger
  • Salt
  • Olive oil
  • Lemon juice


  • Use the high heat flame to prepare the charcoal grill.
  • Trim the ends of the ladyfinger and toss it in oil.
  • Place it on charcoal grill and cover it with a lid.
  • Turn it when it looks a little charred on the edges. Grill on the other side as well.
  • Remove it from the grill when it was grilled on the other side too, and sprinkle some lemon juice with salt.

2. Crispy Fried or Baked Ladyfinger


  • Ladyfinger
  • Oil
  • Salt


  • Simply cut the ladyfinger and toss in oil and salt.
  • Roast it in a very hot oven until it becomes crisp.

Cooking Tips

Never add water or another liquid when cooking ladyfinger. Opt for some souring agent like vinegar, lemon, or tamarind if you really want to add a liquid. 

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