Lady Finger (Okra): benefits, nutrition, plant uses

Lady finger has been called a perfect vegetable because of its rich fibre and protein content. It is not only rich in proteins but also possesses essential amino acids like tryptophan and lysine. These amino acids are very important for your body, yet, cannot be synthesised and need to be consumed in your diet. While there may be other alternatives sources of proteins in your diet, the inclusion of essential amino acids is what gives okra a definite perk.

It has been found that the protein content of okra is equivalent to that of soybeans and has better efficacy than the protein derived from soybeans. The amino acid content of okra is also equivalent to that of soybean. So, if you are a vegetarian and do not enjoy the taste of soy or feel bloated after its consumption, it is a great idea to include okra in your diet. It will help to provide you with the desired nourishment.

Since proteins form a part of macronutrients and play an important role in providing you with energy, it is important to consume proteins each day.

The seeds of lady finger are what contain proteins, which is why they are considered to be the powerhouse and are responsible for providing you with the required amounts of energy to function throughout the day.

What is even healthy about a food item if it causes you to gain weight? While being rich in nutrients, lady finger also assists in weight loss, which makes it a perfect inclusion to your diet. What gives it these weight loss benefits are the very same nutrients discussed above, that is, proteins and fibres.

Fibres have been known to improve the process of digestion and are often recommended to be included in the diet of those aiming for weight loss. This is because they possess a good satiety index, which helps in keeping you full for longer. This allows you to eat lesser throughout the day and prevents you from binging on unhealthy snacks.

So, if you are looking forward to losing weight, you can consider replacing your bowl of chips for an okra snack or soup and you won’t be disappointed. Needless to mention, okra is very low in calories and has high water content. As you may already know, water is quintessential to the process of weight loss.

Further, the admirable protein content of this vegetable also makes it ideal for weight loss as proteins help in the oxidation of fats. They also help to keep your body in a good shape as you lose weight. They cater to provide you with a desirable muscle mass giving your body a more toned look.

As it is evident, including okra in your diet will help you trim down those extra pounds in more than one possible ways.

Furthermore, eating okra will help to boost your energy levels, which will enable to exercise better, enhancing the process of weight loss. So, what are you waiting for? Go and devour a big bowl.

(Read more: Diet chart for weight loss)

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Feeling tired after a long day is normal but a prolonged feeling of fatigue reduces daily performance and negatively affects the quality of life. Studies have found that the inclusion of okra in your diet helps to maintain the energy levels of your body, which abolishes fatigue. This is enabled by a reduction in blood lactic acid levels and urea levels responsible for muscle fatigue.

Further, its antioxidant levels help to combat fatigue and tiredness and thus are a perfect addition to the diet of individuals who exercise regularly.

Digestion of food inadvertently depends on the type of diet you consume, in that, some foods help in better digestion while others hinder the process. It is a well-established notion that fibres aid in the digestion of food, particularly insoluble fibres like the ones present in okra. Not only are they conducive to your gut health, but also they help to improve the bulk of faeces in your body, which facilitates their easy elimination.

Since fibres digest slowly, they keep you satiated for long. This prevents you from overeating, which is obviously bad for your digestive health.

So, in order to improve digestion and to get rid of digestive issues like constipation, it is recommended to include lady finger in your diet.

(Read more: How to improve digestion)

Cholesterol is an important component of body cells and is essential for the synthesis of several hormones in the body but high cholesterol levels hold the risk of cardiovascular disorders and are thus undesirable. As grave high cholesterol levels may be, they are easily manageable by dietary modifications, which is why it is important to eat healthily.

It has been ascertained that a diet rich in fibres aids in the management of cholesterol levels. Studies suggest that most of the nutritional content of okra is due to the presence of soluble fibres. These include gums and pectins, which help to lower cholesterol levels in the body. Researches on animal models have confirmed that the ingestion of okra aids in the reduction of triglycerides and free fatty acids in the body. So, they can be a helpful addition to your diet if you are troubled by your cholesterol levels.

Diet is a very important aspect for diabetics since they constantly need to keep a check on blood sugar levels to ensure the avoidance of health problems. While most diet plans for diabetics are focused on the elimination of sugary and fried foods, the inclusion of healthy food items which help in lowering blood glucose levels is often ignored.

Lady finger is one such vegetable, which has been proven to have antihyperglycaemic effects. that is, it helps in lowering blood glucose levels and thus makes for an excellent addition to the diet of diabetics. In fact, it has even been suggested to be included as adjuvant therapy for diabetes.

While these fractions are still being studied, you can surely enjoy a delectable bowl of nutrition.

Diabetes and high cholesterol levels increase the risk of cardiovascular disorders, especially when present in addition to excessive weight and an unhealthy lifestyle. Okra helps to reduce your risk of these disorders by having an effect against all these risk factors, as studied above. In addition to this, okra is also rich in antioxidants, which makes it conducive for your heart health.

It has been acknowledged that the activity of free radicals increases the risk of cardiovascular disorders by contributing to oxidative stress and damage. Antioxidants help in reducing this activity and have a protective effect on your body. Confirming this fact, studies have proven that okra has beneficial effects on your heart and helps in reducing your risk of cardiovascular disorders. So, it can be beneficial to use okra in your diet for its cardioprotective effects.

(Read more: Heart disease causes and treatment)

Studies have found that seeds of okra are loaded with a variety of antioxidants that have scavenging actions on free radicals. These include several polyphenols and flavonoids, which are responsible for antioxidant actions. Not only do these antioxidants help in reducing organ damage due to the activity of free radicals but also they help to maintain good health of your skin

But what exactly it does for your skin? By reducing oxidative stress it delays the process of ageing, preventing signs of premature ageing including fine lines, wrinkles, age spots. Thus, including okra in your diet would make you look younger.

Breast cancer is one of the most common types of cancer among women, the risk of which is mildly modifiable by dietary factors. Studies have found that extracts from okra have anti-tumour effects on breast cancer cells, which suggests that it can help in the prevention of breast cancer in women by inhibiting the growth of cancerous cells at an initial stage.

This is enabled by causing cell death of these abnormal cells. In fact, lady finger has been suggested to be included as a therapy for breast cancer. Its antioxidant effects may also have an effect on the growth of other types of cancer. So, it is beneficial to include okra in your diet to keep cancer at bay.