Ladyfinger, Abelmoschus esculentus, known as Okra in the American language and Bhindi in Hindi, is a flowering plant under the mallow family. It is appraising for its suitable green seed pods. The plant is cultivated in tropical, subtropical, and warm temperate regions around the world.
You can find 13 different varieties of ladyfinger around the globe. Baby bubba hybrid, Blondy, Burgundy, Emerald, Go Big, Kashi Lalima, and Silver Queen are few names.
Nutritional facts of ladyfinger per 100 gms:
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Calories: 33
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Protein: 1.9 g
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Fat: 0.2 g
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Carbohydrates: 7.5 g
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Fibre: 3.2 g
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Sugar: 1.5 g
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Vitamin K: 31.3
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Potassium: 299 mg
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Sodium: 7 mg
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Vitamin c: 23 mg
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Thiamin: 0.2 mg
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Magnesium: 57 mg
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Calcium: 82 mg
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Vitamin B6: 0.215 mg
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Folate: 60 mcg
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Vitamin A: 36 mcg
Uses of leaves and seeds at home and commercial purpose
We all know different ways to cook ladyfinger as a vegetable or snack, or add the same in pulses. But it must be surprising for you that we can cook the leaves as well, the same way we cook a vegetable, and make a delicious salad with young leaves of okra.
Okra seeds can be roasted and ground to form a caffeine-free substitute for coffee.
Fibre from the stem of the plant has industrial uses such as a supplement of polymer synthesis. The substance extracted by the okra plant can be used for the removal of turbidity from wastewater; because of a similar thick substance like polysaccharide film, gluten is used as biodegradable packaging.
Benefits of ladyfinger [Okra]
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Prevents Anaemia: Ladyfinger consists of a good amount of Vitamin K, folate, and iron, promoting blood health and for treatment and prevention of anaemia.
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Boost Immunity:Ladyfinger consists of 40% of Vitamin C per 100 gms which boosts your immune system and prevents common infection.
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Fights Cancer:Ladyfinger containsa considerableamount of antioxidants in comparison to other vegetables. Antioxidants cure oxidative impairment to cells and, hence, reduce the risk of cancer. The fibre content regulates a healthy digestive system and controls colon cancer.
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Assist in weight loss: 100gms ladyfinger consistsof 33 calories only; it’s a great option to those who want to reduce their weight as it has high fibre that makes you feel full for longer and cut the intake of sugar and other carbs. Combine the intake of bhindi sabzi with the best pulses for weight loss and you have a balanced platter.
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Favorable in pregnancy:Folate is an essential mineral that supports fertilization and further helps in growth of embryo. Ladyfinger involves a significant amount of folate that ensures the proper neurological development of the baby.
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Maintain a healthy heart:Ladyfinger has zero cholesterol. It has a component called pectin that helps reduce bad cholesterol. Heart diseases mainly occur because of bad cholesterol and can be improved with the consumption of okra.
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Incredible for diabetic people: Ladyfinger has high fibre content that releases sugar slowly in the blood. This makes sure there is no sugar spike after eating okra.
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Healthy bones: Vitamin K is present in Okra. Food containing a good amount of vitamin K helps in strengthening bones and cure fractures.
Sowing time:
Lady finger can be grown in kharif and Zaid seasons. Soil temperature requirement is around 10-40oc for the growth of ladyfinger.
Okra can easily grow at home in a pot; one important thing is to fertilize the soil well. The seeds should reach an inch deep in the soil and rows with a minimum distance of 3 feet from each other.
There are multiple ways to add ladyfinger to your diet. You can cook, roast, or grill ladyfinger with sauces or just add salt and black pepper. We don't suggest you eat fried ladyfinger, although it tastes well, as the oil will increase your cholesterol intake.
Try new recipes to add ladyfinger to your regular diet and enjoy the health benefits in return.Keep healthy; keep safe.
