Bhindi (Okra) is a non-leafy, green, vegetable that is widely consumed in India and abroad. This vegetable is tender, mucilaginous and dense in nutritional content. Although it is a vegetable which is widely consumed in the Indian household but many of us might not be aware of its myriad health benefits.
Nutrients in Lady finger
- Dietary fiber (9 % )
- Vitamin C, Vitamin A, Vitamin K
- Copper, Calcium , Potassium , Iron, Magnesium, Manganese, Zinc and Phosphorus
100 grams of Okra contains
1.5% energy from calories, 7.03 gram carbohydrates, 2 gram protein, 0.1 gram fat and 9% fiber. Such fiber content can prove to be very beneficial for the body. Other nutrients are folates 88mg, niacin 1mg, Vitamin C 21.1mg, Vitamin E 0.36mg and Vitamin K 53mg. Other than these, Okra also contains calcium 81mg, copper 0.094mg, iron 0.8mg, magnesium 57mg, manganese 0.99mg, phosphorous 63mg and zinc 0.6 mg.
Four Reasons Why You Should Add Bhindi To Your Weight Loss Diet
The fibre content of lady finger helps in better digestion, and regularization of bowels. Pectin swells up in the intestine and helps in easier elimination of waste from the intestine. People suffering from constipation benefit from regular consumption of lady finger.
The low calorie content of Okra (30 kcal / 100 gm) and its high fibre content make it a suitable food for weight loss. It provides minimum calories and its high fibre levels help in keeping you full for longer.
High Fibre Content
Bhindi is packed with dietary fibre, which keeps you satiated and makes you feel full for longer time
Low Fat Veggie
The fat content in bhindi is 0.3 g, or less than 1 percent of the 65-gram serving of okra as per the USDA. Fat is a nutrient that provides a high number of calories in the diet – one gram of fat has nine calories.
How To Select Good Quality Okra?
Here is a quick guide to help you understand the selection process better.
Smaller Pods: Always look for smaller pods because they are tender. They taste better than the larger ones, which are tough and stringy too.
Bright Color: Look out for bright green-colored pods. You may also find varieties of burgundy or deep red. Those are also used for cooking purposes, but the green ones are widely used.
Unblemished Pods: While selecting okra, try and look for unblemished ones. These are fresh and are not rotten from inside.
Firmness: Check for the firmness of okra. While the smaller pods are generally tender, they should not be very soft.
Tips For Usage:-
- Before cooking, thoroughly wash and rinse the whole okra well with water.
- After washing, pat it dry completely, using a dry towel or leave it for one hour under fan.
- You can then store it in a zip-lock bag and leave it overnight in the fridge before using it the next day. This will make it less slimy while cooking. This will make the okra freeze solid.
- Add okra immediately to your dish after taking it out from the refrigerator. You can use it as a whole or chopped.
- Always trim the ends before adding it to your dish.
- Don’t allow it to thaw to avoid it from sliming out.
Also Read: The 6 Best Summer Drinks & Foods If You’re Trying to Lose Weight, 5 Foods That Help You Stay Hydrated And Lose Weight, 4 Surprising Nuts That Are Great for Weight Loss! Now Eat Nuts & Reduce Weight & Top 6 Zero Calorie Foods That Will Fill You Up
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