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Last Updated on May 5, 2023 by Shabnam Sengupta
Ladyfinger, also known as Bhindi in India, is a nutritious vegetable that contains a variety of essential nutrients. These nutrients include carbohydrates, proteins, vitamins, enzymes, calcium, potassium, and other vital nutrients. This plant belongs to the Malvaceae family and is scientifically named Abelmoschus esculentus. It is cultivated in warm, tropical, and subtropical regions globally, making it easily accessible. Extensive documentation regarding ladyfingers highlights the numerous health benefits of ladyfingers, making it a valuable addition to any meal plan. Therefore, it is highly recommended that you consider incorporating this nutritious vegetable into your diet in the near future.
Health benefits of ladyfinger
Rich in antioxidants
Ladyfingers offer a multitude of health benefits, mainly due to its high levels of antioxidants. These compounds, which are present in certain foods, play a crucial role in safeguarding the body against harmful molecules called free radicals. Ladyfingers are rich in polyphenols, including flavonoids and isoquercetin, as well as vitamins A and C, which are the primary antioxidants present in this vegetable. Scientific studies indicate that a diet high in polyphenols can enhance heart health by reducing the risk of blood clots and oxidative damage. Moreover, polyphenols can cross the blood-brain barrier and alleviate inflammation, potentially benefiting brain health by enhancing cognition, learning, and memory, and perhaps reducing the effects of aging. Adding ladyfingers to your diet can help you take advantage of these antioxidant properties, leading to better overall health and well-being.
May lower heart disease risk
The health benefits of ladyfinger also include the reduction of cholesterol levels. Consuming ladyfingers may help to reduce cholesterol levels in the body due to their high mucilage content. Mucilage, a thick, gel-like substance found in ladyfingers, can bind to cholesterol during digestion, preventing its absorption into the body. In a study, mice fed a high-fat diet with ladyfingers powder had lower blood cholesterol levels than the control group. The mice that received ladyfingers excreted more cholesterol through their stools. This indicates that ladyfingers can aid in lowering cholesterol levels in the body. Ladyfingers also contain polyphenols, which are antioxidants that can protect your heart by reducing inflammation. A long-term study of over 1,100 people found that those who consumed a diet high in polyphenols had lower levels of inflammatory markers associated with heart disease. These findings suggest that incorporating ladyfingers into your diet could be helpful in maintaining good heart health and reducing the risk of heart disease.
May lower blood sugar levels
Maintaining healthy blood sugar levels is crucial for overall health, as high blood sugar levels can increase the risk of prediabetes and type 2 diabetes. According to research conducted in mice, consuming ladyfingers or ladyfingers extract may help to reduce blood sugar levels. In one study, rats were given liquid sugar and purified ladyfingers. They experienced fewer spikes in blood sugar levels compared to the control group. The researchers suggested that the ladyfingers may have reduced sugar absorption in the digestive tract, leading to a more stable blood sugar response. However, it is important to note that ladyfingers may interfere with metformin, a commonly prescribed diabetes medication. Despite this potential interaction, incorporating ladyfingers into your diet may still be a helpful strategy for maintaining healthy blood sugar levels and reducing the risk of prediabetes and type 2 diabetes.
Good for pregnant women
Folate, also known as vitamin B9, plays a crucial role in reducing the risk of neural tube defects in developing foetuses, making it an essential nutrient for pregnant women. To meet this requirement, it is recommended that all women of childbearing age consume 400 mcg of folate per day. However, studies have shown that the average daily intake of folate among healthy adult women is only 245 mcg, and a significant percentage of non-pregnant women have inadequate folate levels in their blood. One of the health benefits of ladyfinger is that it is a good source of folate. A 100-gram serving of ladyfinger may provide 15% of a woman’s daily folate needs.
Aids in weight loss
Ladyfingers contain various compounds that are believed to have potential benefits for weight loss. In studies conducted on mice fed a high-fat diet, the carbohydrate compounds extracted from ladyfingers were found to significantly reduce body weight, total cholesterol, and blood sugar levels. In another study, mice with diabetes who were given ladyfingers extract experienced significant weight loss after 8 weeks.
Hair moisturiser
Ladyfingers have been used by some people as a natural hair moisturiser. This is because it contains mucilage, a gel-like substance that can provide a hydrating effect when applied to the hair. The mucilage in ladyfingers can help to smooth the hair cuticle and increase its shine, as well as promote hair growth. Ladyfingers are also rich in vitamins C which offer various health benefits. Vitamin C is a water-soluble vitamin that helps boost your immune system. Vitamins C, help produce sebum, a natural oil that moisturises the scalp and hair.
Reduces Stress
Ladyfingers seeds are a source of adaptogens, which can help reduce stress levels. A study involving rats found that feeding them extracts of ladyfingers resulted in a decrease in blood glucose, cholesterol, and triglyceride levels. Typically, these levels tend to increase during periods of stress.
Conclusion
Lady fingers are a highly nutritious vegetable that offers numerous health benefits. It is rich in essential nutrients such as dietary fibre, protein, vitamins A, B, C, and K, as well as minerals like folate, magnesium, iron, and zinc. Moreover, it contains polyphenol antioxidants and other bioactive plant compounds that provide anti-diabetic, anti-inflammatory, and anti-stress effects, contributing to optimal heart, digestive, and hair health. To take advantage of the many health benefits of ladyfingers, it is recommended to incorporate it into your diet in moderation and avoid excessive consumption to prevent any potential side effects.
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