Vegetables | Lady fingers health benefits & nutrition facts - Health & Food

           Okra or Lady fingers benefits nutrition facts

                                  Okra, also known as “lady finger” or “gumbo”, is a highly nutritious green edible pod vegetable.          Botanically, this perennial flowering plant belongs to the mallow family and named scientifically as Abelmoschus   esculentus.

lady finger health benefits :

    • Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
    •  The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.

      Lady fingers
                                    Lady fingers
    • The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants.
    • These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
    • Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
    •  The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
    •  The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.  The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.


See the table below for in depth analysis of nutrients: Okra (Abelmoschus esculentus), Fresh, raw pods, Nutrition value per 100 g. (Source: USDA National Nutrient data base)
Principle     Nutrient Value Percentage of RDA
Energy 1.5%   31 Kcal
Carbohydrates  7.03 g 5.4%
Protein 2.0 g  4%
Total Fat 0.1 g   0.5%
Cholesterol 0 mg  0%
Dietary Fiber 3.2 g   9%


 Floates   88 mcg   22%
 Niacin 1.000 mg     6%
Pantothenic acid   0.245 mg     5%
Pyridoxine   0.215 mg  16.5%
Riboflavin   0.060 mg    4.5%
Thiamin   0.200 mg    17%
Vitamin C   21.1 mg      36%
Vitamin A           375 IU     12.5%
Vitamin E     0.36 mg                               2.5%
Vitamin K    53 mcg   44%


Sodium          8 mg    0.5%
Potassium      303 mg     6%



Calcium 81 mg   8%
Copper   0.094 mg 10%
Iron 0.80 mg  10%
Magnesium   57 mg  14%
Manganese   0.990 mg 43%
Phosphorus 63 mg   9%
Selenium 0.7 mcg   1%
Zinc 0.60 mg     5.5%
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