Ladies Finger/Okra-Benefits, Side Effects And Nutritional Facts

Ladies finger is known as okra. Scientifically okra is known as Abelmoschus esculentus. It is valued for its edible green seed pods. It contains many nutritional facts, health benefits and as well as some side effects.

Lady Finger or Okra has been an inseparable part of the Indian cuisine. It is called as ‘Bhindi’ in Hindi, this green vegetable is rich in fibre and contains a lot of essential nutrients.

Ladies finger is native of Africa. It is consumed all over the world. Bindi contains many essential nutrients like vitamins and minerals.


Daily consumption of bindi can reduce constipation as it contains fibre which makes bowels to move freely. Soluble Fibre pectin also helps in lowering bad cholesterol levels which prevents atherosclerosis.

  • Improves vision
  • Rich in vitamin C
  • Helps in digestion
  • Treats anaemia
  • Controls blood sugar level

Bindi contains dietary fibre, Eugenol a type of fibre helps in slow digestion and slowly absorb sugar from the blood. It also contain rich amounts of iron, folate which is essential to reduce anemia and also contain vitamin K which contains blood clotting factor.

Okra contains low calorific value which helps in weight loss. Vitamin A and Beta-carotene helps to increase eyesight.

As it is high in vitamin C, it enhances immunity.

Tip- Ladies finger plays a vital role in reducing dandruff. Cut okra into pieces and boil it for some time in water and add lemon. Turn off the stove and apply it on wet hair.

Nutritional Facts:

Bendi/okra is rich in fibre, vitamin C, vitamin K, calcium, phosphorus, beta-carotene. It contains 89% of moisture.

NutrientsAmount per 100 g
Energy35 kcal
Carbohydrates6.4 g
Fiber1.2 g
Protein1.9 g
Calcium66 mg
Phosphorous56 mg
Iron0.35 mg
Beta carotene52 mcg
Folic acid25.3 mg
Vitamin C13 mg
Magnesium53 mcg
Potassium103 mcg

Side Effects:

Okra contains Fructans,which is a type of carbohydrate. If we over consume bendi, then fructane get increased and cause some gastrointestinal problems like diarrhoea, gas, bloating. As okra is high in oxalates, it may also cause kidney stones if taken excess.