Okra/Lady’s Finger: Health Benefits, Nutrition, Uses For Skin And Hair, Recipes, Side Effects

Cut 5 – 7 okra pieces slightly at the edges and chop each pod into two.

Pierce small holes on the external skin of all the sliced okra pieces.

Put these okra pieces in a large container filled with water.

Let it soak for at least 8 hours or keep it covered with a lid, at room temperature, overnight.

Squash the pods until all the remaining fluid oozes out.

Toss the pods, filter the water and consume it on an empty stomach or before meals.

The beneficial components present in the exterior green peel, inner white pulp and okra seed pods are assimilated in the liquid potion, which is known as okra water, to supply a plethora of essential nutrients and improve overall wellness.

Controls Blood Sugar Levels

Okra water is an excellent natural remedy for mitigating uneasy signs of chronic diabetes. The richness of dietary fibres in okra combined with myricetin flavonoid antioxidants boosts energy metabolism and increases the absorption of sugar by muscles, to considerably decrease high blood glucose levels.

Okra/Lady’s Finger Uses For Skin And Hair:

Natural Anti-Ageing Solution

An adequate amount of Vitamin A and C could be obtained from the okra pods, which helps to prevent the damage from the oxidative stress caused from the poor diet, stress and pollution. It also reduces the dryness of the skin and reduces the wrinkles.

Also Read: Anti-Ageing Face Packs For Youthful Skin

Clears Suntans and Dark Spots

The phenolic content in okra pods comprises useful skin-whitening agents. These plant extracts used to minimise sun tans, not only for their antioxidant properties but also for their UVB-blocking ability.

Enhances Healthy Thick Hair Growth

Okra gel extracts obtained by boiling okra and filtering the slimy residue not only benefits skin but also promotes hair growth and thickness. The vitamin C and antioxidant content inherent in okra help to strengthen the roots of hair known as follicles, to stimulate the proliferation of long and robust locks of hair. It assures the complete removal of harmful free radicals that cause weak and brittle hair and incessant hair loss, thereby guaranteeing the renewal of healthy hair growth.

Tasty And Healthy Indian Recipes With Okra/Lady’s Finger:

Vendakkai Sambar

A traditional dish prepared for lunch and dinner in the state of Tamil Nadu in South India, Vendakkai Sambar is made with vendakkai (lady’s finger in Tamil), toor dal blended with spices in a tangy tamarind base and encompasses a wealth of nutrition, besides an absolutely delicious flavour and is eaten mixed with warm white rice and ghee.

Ingredients:

½ cup toor dal

3 cups water

1 tbsp tamarind pulp

12 medium-sized vendakkai i.e. okra/lady’s finger

1 tbsp sesame oil

1 onion

1 tomato

2 – 3 green chillies

1 tsp sambar powder

¼ tsp turmeric powder

A pinch of asafoetida

Salt, as needed

A fistful of curry leaves

2 tsp ghee

1 tsp mustard seeds

½ tsp fenugreek seeds

Method:

Firstly, soak the tamarind pulp in hot water.

Pressure cook dal in 1 ½ cups water for 4 whistles.

Cut the lady’s fingers into slightly lengthy pieces horizontally and slice the onion, tomato and slit green chillies.

Heat sesame oil in a kadai and fry the cut lady’s fingers until it turns dark and the slimy texture fades away, then set it aside.

Now, heat ghee, add the mustard seeds and once they sputter, put in the fenugreek seeds, asafoetida, curry leaves and temper.

Transfer the onions, fry till they turn transparent and the strong smell fades, then put in the green chillies, tomatoes and fry for 2 minutes.

In a vessel, pour in the tamarind extract, add 2 cups of water, cooked vegetables, boil for 3 minutes, then put in the fried lady’s fingers.

Season with sambar powder, turmeric powder, asafoetida and salt.

Mash the cooked toor dal, add it to the sambar mixture and cook for 2 more minutes.

Top it off with fresh curry leaves and serve the wholesome, tantalising vendakkai sambar hot with warm rice, ghee, a vegetable of your choice and crispy appalam.

Nutrition:

Vendakkai i.e. lady’s finger is a storehouse of dietary fibres to enhance digestion and metabolism. Packed with essential amino acids, toor dal is an excellent plant-based source of protein for strong muscles, growth and development. Tomatoes are blessed with vitamin C and lycopene antioxidants to boost immunity and prevent chronic ailments like diabetes, cancer, heart disease.

Also Read: Tomato For Health: Mouth-Watering Indian Recipes With This Nutritious Vegetable

Bhindi Aloo Posto

Posto is a customary dish from the state of West Bengal in East India, and is a yummy side dish prepared with different vegetables. A popular choice is a blend of two veggies - bhindi i.e. lady’s finger and aloo i.e. potato, as they are called in Hindi and Bengali. A subtly spicy recipe prepped in a appetising poppy seed and mustard oil base, Bhindi Aloo Posto is savoured along with warm white rice, ghee for lunch and dinner.

Ingredients:

9 – 11 large bhindi i.e. lady’s finger/okra

2 – 3 medium-sized potatoes

1 tsp kalonji seeds

2 tbsp poppy seeds

3 whole green chillies

2 tbsp mustard oil

½ cup water

Method:

Cut the okras into long pieces and boil, peel and slice the potatoes into cubes.

Soak the poppy seeds in water for 15 minutes.

Blend the soaked poppy seeds along with salt and green chillies in a mixer to attain a smooth paste

Heat mustard oil in a pan, put in the kalonji seeds and fry for 1 minute.

Now, transfer the bhindi and fry till they become a bit mushy.

Add about ½ cup of water once they are slightly fried, cover the pan with a lid and cook for 2 minutes, adjusting for salt as per taste.

Once the vegetables become soft, add the poppy seeds paste, mix well so all the flavours are absorbed and simmer.

Enjoy the enticing and nourishing bhindi aloo posto hot with warm rice, papad and achaar/pickle of your choice.

Also Read: Achaar: Traditional Indian Pickle Recipes For A Spicy Kick To Good Health

Nutrition:

Bhindi i.e. lady’s finger is bestowed with vitamin A for uplifting eye health and vitamin K for regulating blood clotting and wound healing processes in the body. Packed with carbohydrates and B vitamins, potatoes supply instant energy and preserve internal cellular mechanisms for overall health and immunity. Rich in the phytonutrient capsaicin, green chillies offer valuable antioxidant properties, protect bodily cells, tissues from free radical damage and remove toxins from the system.

Side Effects Of Okra/Lady’s Finger:

Lady’s finger or okra is a nutrient-dense vegetable that uplifts overall wellbeing when eaten in moderate portions as part of the daily diet. However, okra triggers certain unfavourable health consequences when consumed in excess amounts regularly.

Too much okra in the diet causes gastrointestinal problems of diarrhoea, bloating, gas/flatulence, owing to their high fructan content, which is a type of carbohydrate or simple sugar. As okra also has vast reserves of oxalates, it gives rise to kidney stones when eaten in surplus quantities.

Care should also be taken before buying and eating okra as part of the regular diet. Make sure to pick only fresh, firm lady’s finger produce and steer clear of purchasing spoilt or soiled vegetables.

Conclusion:

Lady’s finger or okra is undoubtedly a superfood, being a wholesome green vegetable rich in an array of essential nutrients and providing tonnes of health benefits. Laden with dietary fibres, proteins, vitamin A, B, C, K, as well as calcium, magnesium, iron, zinc, besides polyphenol antioxidants and plant-based bioactive compounds, okra supplies anti-diabetic, anti-inflammatory and antimicrobial effects that serve as a great advantage for optimal heart, digestive and bone health.

Add okra in moderate amounts as part of the routine diet to steer clear of any side-effects and reap its outstanding wellness incentives for overall health.

Frequently Asked Questions

What Are The Merits Of Eating Okra?

Lady’s fingers may help manage various health conditions such as diabetes, ulcer, eye problems, anaemia, osteoporosis, asthma, constipation, and lung conditions. Packed with an impressive source of vitamins, minerals and bioactive compounds lady’s finger have been shown to exhibit a positive impact on brain health and memory and boosts liver and gut function. However, you must add this vegetable as part of the meal regimen and must avoid using it for treating any disease conditions.

Can Pregnant Women Add Lady's Fingers To Their Meal Plan?

Yes, lady’s fingers can be added during pregnancy as it has several positive effects on the health and well-being of pregnant women. Packed with a wealth of vitamins like A, C, B1 and B9 and minerals calcium and zinc, lady’s fingers may be valuable in pregnancy. Further, it also aids to regularise bowel movement and avert constipation during pregnancy.

Does Lady’s Fingers Help with Weight Loss?

Lady's fingers are imbued with a rich array of nutrients, which is valued as an ideal vegetable for weight management. Regular intake of lady's fingers either raw or cooked may help manage weight by reducing calorie intake and making you feel satiated.