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

  • Author :
  • TATA AIG Team
  • Published on :
  • 23/02/2024

Lady Finger, which is also known as okra or bhindi, is a staple vegetable in various countries' cuisines, including India, South America, Africa, etc. The crop is generally cultivated in subtropical, warm and tropical regions.

Okra is a powerhouse of nutrients such as carbohydrates, proteins, calcium, potassium and more. The green vegetable is consumed because of its health benefits. Let us understand in detail the lady finger benefits and side effects.

Basic Overview of Lady Finger (Okra)

Refer to the table below to learn about Bhindi botanical names, families, common names, etc.

Scientific or Botanical Name of Lady Finger Abelmoschus Esculentus
Family Malvaceae
Common Names Bhindi, Okra, Gumbo, Ochro, etc.
Source Plant-Based
Native Region South Asian and African Countries.

Nutrients of Lady Finger

Nutrients in Lady Finger Amount Per 100 G
Carbohydrates 7.45 g 
Protein 1.93 g
Sugar 1.48 g 
Water 89.6 g 
Fat 0.19 g 
Fibre 3.2 g 
Starch 0.34 g 
Energy 33 kcal 
Sodium 7 mg 
Copper 0.109 mg 
Phosphorous 61 mg 
Magnesium 57 mg 
Calcium 82 mg 
Potassium 299 mg 
Iron 0.62 mg 
Zinc 0.58 mg 
Selenium   0.7 µg 
Vitamin K  31.3 µg3  
Vitamin E  0.27 mg 
Vitamin B3  1 mg
Vitamin A  36 µg
Vitamin B6  0.215 mg 
Vitamin B2  0.06 mg 
Vitamin B5  0.245 mg 
Vitamin B1  0.2 mg 

Potential Lady Finger Benefits for Health

  • Lady Fingers Helps in Digestion

    One of the significant lady finger benefits is, it supports digestion due to its mucilage properties and high fibre contents. Lady finger is a good source of dietary fibre which helps in preventing constipation, aids smooth digestion and maintains a healthy gastrointestinal tract.

    Bhindi also contains amylase and lipase which are the enzymes that break down the complex dietary molecule into absorbed forms by our body.

  • Lady Fingers Helps in Weight Management

    Lady Finger is an excellent dietary addition for those who want to manage their weight. It contains fibre content that helps in weight loss. The dietary fibre content present in bhindi possesses a good satiety index which helps in feeling full for a longer period.

    It helps individuals eat less throughout the day. Further, lady fingers have very high water content and low calories, which also aids in weight loss.

  • Lady Finger Supports Sturdy Bones

    Lady Finger is also rich in calcium content, which is a vital mineral for maintaining bone health. Consuming enough calcium helps in maintaining good bones and healthy teeth.

    The critical minerals which are found in lady's fingers, such as calcium, phosphorus, and magnesium, support tough joints and reinforce bone density. Further, it also has high vitamin K, which contributes to the mineralisation of bones.

  • Lady Finger Augments Eye Health

    Another key content that lady finger has is vitamin A, which improves eyesight and prevents the chances of vision-related illnesses such as cataracts, glaucoma, etc.

    Besides this, lady's fingers also possess carotenoid antioxidants, i.e., zeaxanthin, lutein, etc., which offer protection to optic tissues and cells from oxidative damage.

  • Lady Finger for Healthy Pregnancy

    Most women consume lady fingers in pregnancy due to the presence of essential vitamins and minerals. It has vitamin A, folate, and iron which is crucial for pregnant ladies because it helps in fulfilling the nutrients needed by the body and deals with symptoms of discomfort.

    The lady finger also possesses analgesic activity that helps in dealing with soreness and pain after the childbirth.

  • Lady Finger Reduce Risk of Stroke

    Lady finger has a meagre amount of sodium, which reduces the chance of various heart ailments such as oxidative damage, stroke, inflammation, etc.

    The condition of stroke develops due to plaque in the body. The lady finger prevents the development of plaque as it contains antioxidants and vitamin C.

  • Lady Finger Improves Nervous System Functions

    Another lady finger benefit is it improves the nervous system functions. The lady finger has choline and vitamin B6 which helps in boosting the memory power, concentration and intelligence.

    Besides this, it also contains polyphenol, which is an antioxidant that destroys the harmful free radicals that can cause diseases like dementia and Alzheimer's.

Potential Lady Finger Benefits for Hair

Lady Finger Promotes Hair Growth

Lady finger contains nutrient-rich contents, vitamins C, A and K. Other than this, it also contains iron, calcium and magnesium. These nutrients present in lady's fingers are essential for hair health. It helps in stimulating hair follicles to promote hair growth.

Lady Finger Strengthens Hair Roots

Individuals who apply lady finger water on their hair regularly have strong roots and reduced hair fall and breakage. The presence of nutrient-rich content helps in strengthening the hair from the inside.

Lady Finger Reduces Hair Frizz

Lady finger water is also considered a natural conditioner which helps in making hair softer and smoother. The presence of water content makes the hair more silky and reduces hair frizz.

Lady Finger Reduces Scalp Irritations

Individuals who suffer from scalp problems such as redness and irritations consider applying lady finger water. It has anti-inflammatory properties that help in reducing scalp irritation and support a healthy scalp.

Lady Finger Boost Collagen Production

Collagen production is essential for hair health. The vitamin C content in lady fingers helps in collagen production, which helps in strengthening hair. Stronger hair means less breakage and reduces hair fall.

How to Incorporate Lady Finger into Diet?

Cooking lady fingers in too much oil and with high-fat ingredients removes all its health benefits. That is why it is crucial to incorporate healthy cooking methods before consuming it. Some of the popular ways to prepare lady fingers are:

  • Sauteed Lady Finger- The very healthy way to consume a lady's finger is to saute it. To saute ladyfingers, use a small quantity of oil. Heat the oil in a pan and then add chopped lady finger in it. Cook the lady's finger until it becomes tender. Once it is tender add some seasoning spices for flavours.

    Lady Finger Soup or Stew-** Another way to consume lady fingers to reap all its benefits is to make its soup or stew. Individuals can add lady fingers to their favourite vegetable or lentil soup to have some extra nutrients. Cook the lady's finger in soup until it becomes tender.

  • Steamed Bhindi- Steamed lady finger or okra is another healthy way to consume it without losing any of its nutrients. Steam the sliced or whole ladyfinger until it becomes tender. Further, to enhance taste, add some lemon juice and salt.

  • Lady Finger Water- Okra water has many health benefits. To prepare lady finger water, cut the lady finger slightly from the edges. Then, do some holes in the external part of the lady's finger.

    Put the cut pieces of the lady's finger in a container filled with water. Let it soak for a minimum of 8 hours, and cover the water with a lid. After 8 hours, squash the pods of ladyfingers. Before consuming the water, filter it.

  • Grilled Lady Finger- To prepare the grilled bhindi or okra, coat a lady finger with olive oil and season with some pepper and salt. Grill the seasoned lady's finger until it becomes tender. This dish is generally consumed as an appetiser and side dish.

Common Side Effects of Lady Finger

Lady fingers offer several health benefits. However, there are some considerations to keep in mind while consuming them.

  • Allergies- Some individuals who are allergic to lady finger may see some side effects, such as diarrhoea, nausea, etc., after consuming it. A healthcare professional's advice is crucial before incorporating lady fingers into a diet.

  • Oxalates- Lady finger also has oxalates content which is responsible for contributing to kidney stones. Individuals who have a history of kidney stones should consume lady fingers in moderate quantities.

    Also, seek healthcare professional advice in case of any problem like diarrhoea, nausea, etc.

  • Blood Sugar Level- Consuming lady finger also affects the glucose level in the body. Those who have diabetes should monitor their blood sugar level after consuming the lady finger to avoid any medical issues.

  • Bloating- Excessive consumption of ladyfingers can also lead to bloating issues because of the high fibre content. It should be consumed in moderate quantities.

  • Blood clotting- Lady fingers contain vitamin K content which helps in blood clotting. However, a high quantity of vitamin K may interfere with blood-thinning drugs such as coumadin or warfarin.

In case of any severe health emergencies due to lady's fingers, it is best to consult with the health care practitioner.

Importance of Having a Health Insurance Plan

Visiting a doctor or healthcare professional can be a hefty investment due to rising medical costs. Any unforeseen medical emergency can derail the monthly budgeting of individuals and put a lot of financial burden on them.

Due to this reason, many individuals prefer to purchase a medical insurance plan.There are many benefits of health insurance plans, such as coverage for hospitalisation expenses, cashless treatment, in-patient treatment, tax benefits and more.

Tata AIG offers various health insurance plans that cater to individual health insurance requirements. Further, with our online paperless process, buying a health insurance plan is a very straightforward process.


Lady's finger is indeed a nutritious vegetable with several health benefits. It is packed with nutrients such as proteins, dietary fibres, vitamins and minerals. Consuming okra in moderate quantities improves individual health.

However, proper care should be taken before buying and eating ladyfingers. It is best to pick firm and fresh lady fingers. Further, If you have specific dietary concerns, it is always a good idea to consult with a healthcare professional or a registered dietitian for personalised guidance based on your individual health needs.

Frequently Asked Questions

Is lady-finger high in uric acid?

Lady Finger is generally considered to be a low-purine vegetable. Purines are substances that can break down into uric acid in the body, and a diet high in purine-rich foods can contribute to elevated uric acid levels. But lady fingers do not contribute to high uric acid in our body.

How many okra should I eat a day?

The recommended amount of okra or any other vegetable can vary based on individual dietary needs and health conditions. An average female between 19 to 50 years may consume 25.2–28 g per day, while an average man between 19 to 50 years may eat around 30.8–33.6 g per day.

What are the side effects of lady fingers?

Many individuals generally tolerate Lady Finger well. However, some individuals may experience specific side effects, though they are usually mild and uncommon. Some of the typical lady finger side effects include allergic reactions, gastrointestinal issues, blood sugar impact, etc.

Can you name lady finger vitamins?

Lady Finger has several vitamins including Vitamin K, E, A, and B.

Disclaimer: This is a general guide on Lady Finger [Bhindi] :** Uses, Benefits, Side effects and More. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.

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