Lady's Fingers are from the fruit family; however, it is popularly used as vegetables in Southern American and Indian cuisine. Lady's Fingers have a slimy texture, making them less appetising, though it is packed with vitamins and minerals. The countless health benefits of Lady's Fingers made them one of the most popular ingredients to add to weight-management diets.

Including Lady's Fingers or Bhindi (commonly known in India), the diet promotes several health benefits that most individuals are not aware of. In this context, the significant five health benefits of Lady's Fingers are listed down below: 

• Accelerates the Production of Red Blood Cells

Several doctors recommend including ladyfinger in the diet for the presence of Vitamin B9. Folate or Vitamin B9 is responsible for the production of red blood cells and acts in plasma replacement. This is why people with lower haemoglobin tend to consume Lady's Fingers as per doctors’ supervision.

• Improves Vision

The presence of an ample number of carotenoids in Lady's Fingers helps to improve vision to a great extent. Studies show that Lady's Fingers contain three dietary carotenoids, which are zeaxanthin, lutein and meso-zeaxanthin. These compounds help in providing sufficient protection to thousands of photoreceptor cells that are present in the central retina.

• Helps in Managing Blood Sugar Level

The lower Glycemic Index (GI) in Lady's Fingers makes it an ideal add-on to the diet for diabetes management. Lady's Fingers fall under the 0 to 50 GI, which does not increase the blood sugar level. 

• Regulates Bowel Movement

One of the significant health benefits of Lady's Fingers is that it acts as a natural laxative and provides great relief from chronic constipation. In addition, the presence of excess mucilages in Lady's Fingers helps to regulate bowel movements and reduces bloating to a great extent.

• Keeps Cholesterol in Checks

The dietary fibre in Lady's Fingers reduces the level of bad cholesterol, thus, maintaining heart health. In addition to this, the mucilage in Lady's Fingers checks the bile acids that contain the toxins affecting the liver. 

In addition to this, the availability of B-Group Vitamins like niacin, thiamine, and pantothenic in Lady's Fingers promotes protection against kidney disease and asthma.

According to the U.S. Department of Agriculture (USDA) National Nutrient Database, lady’s finger contains a sufficient amount of vitamins and minerals. The nutritional value of Lady's Fingers of 100 gms include:

• Potassium – 299 mg
• Vitamin K – 31.3 mg
• Vitamin C – 23 mg
• Magnesium – 57 mg
• Calcium – 82 mg
• B6 Vitamin – 0.215 mg
• B9 Vitamin – 60 mcg (micrograms)
• Vitamin A – 36 mcg

In addition to this, the health benefits of Lady's Fingers come from the availability of dietary fibres, proteins, iron, sodium and other essential properties.

Because of the diverse health advantages of Lady's Fingers, the same is added to various recipes across the world. Every culture has a separate authentic dish that has Lady's Fingers as the main ingredient. From Achaari Bhindi to Chinese Garlic Bhindi, the use of Lady's Fingers is mostly found in Indian and North East Asian cuisine.

Though there are various benefits of eating Lady's Fingers. However, overconsumption of the same may lead to certain health issues. Excessive eating of this vegetable can instigate the occurrence of gallbladder and kidney stones. This is because of the excessive oxalates in Lady's Fingers.

Furthermore, the high content of fibre in this vegetable causes the problem of bloating in some individuals. Hence it is always recommendable to consume Lady's Fingers mindfully.

Doctors recommend avoiding Lady's Fingers to individuals facing problems of diarrhoea and bloating issues. In addition to this, individuals with kidney stones or gallbladder stones must restrain from including Lady's Fingers in the diet. 

The health benefits of Lady's Fingers are prominent when cooked with herbs, spices and less oil. This versatile vegetable, with its astonishingly great nutrients and minerals properties, can add excellent value to a seven-course lunch menu.