Ridge Gourd: Nutrition, Health Benefits- HealthifyMe

Ridge gourd, is a fruit of a sub-tropical vine that’s native to Asia, notably India, and is broadly cultivated in tropical and subtropical areas all over the world. It will get its identify from the distinctive ridges or furrows that run alongside its outer pores and skin. It is a flexible vegetable that’s broadly utilized in numerous cuisines, particularly in Asian international locations. Additionally, it has been in style due to its delicate taste, tender texture, and the power to soak up and improve the flavors of different components it’s cooked with. 

This vegetable is extremely valued not just for its culinary makes use of but additionally for its potential well being advantages. Ridge gourd is low in energy and wealthy in dietary fiber, which aids digestion and helps keep a wholesome digestive system. It can be an excellent supply of important vitamins resembling vitamin C, vitamin A, calcium, and iron. This article will discover all about ridge gourd, its advantages and its culinary use. 

Nutritional Profile of Ridge Gourd

Ridge gourd is taken into account a nutritious vegetable. It is probably not as generally mentioned as another greens, however it provides a number of well being advantages attributable to its dietary composition. 

100 grams of uncooked ridge gourd incorporates:

Calories: 13.7 cal

Proteins: 0.5 g

Fats: 0.1 g

Carbohydrates: 3.4 g

Fibre: 1.9 g

Calcium: 20 mg

Iron: 0.42 mg

Magnesium: 16.15 mg

Potassium: 118 mg

Sodium: 4.71 mg

Ridge gourd is low in energy and is an effective supply of fiber, nutritional vitamins, and minerals.Its dietary composition makes it a priceless addition to a balanced weight loss program. It’s necessary to notice that whereas ridge gourd contributes to a nutritious weight loss program, it must be consumed as a part of a various and balanced consuming plan that features a variety of fruits, greens, entire grains, lean proteins, and wholesome fat.

The 7 Health Benefits of Ridge Gourd

Here are a few of the notable well being advantages of ridge gourd:

1. Nutrient-Dense

This vegetable provides a spread of necessary vitamins. It is low in energy and incorporates dietary fiber, nutritional vitamins A and C, in addition to numerous minerals resembling calcium, iron, magnesium, and potassium. Although the nutrient contents of those should not very excessive, they contribute to its general dietary worth. According to research together with ridge gourd as a part of a various and balanced weight loss program can assist present important vitamins and assist general well being.

2. Weight Management

Firstly, ridge gourd is taken into account a low calorie vegetable, which suggests it may be included in a calorie-controlled weight loss program. Along with this, It can be excessive in dietary fibre, which promotes emotions of fullness and reduces urge for food. The fiber additionally aids in digestion and regulates bowel actions, contributing to general digestive well being. Additionally, ridge gourd has a excessive water content material, which provides quantity to meals with out including energy, serving to to create a way of satiety. 

3. Maintains Digestive Health

Ridge gourd is useful for sustaining digestive well being attributable to its excessive fiber content material and water content material. The dietary fiber in ridge gourd promotes common bowel actions, prevents constipation, and helps a wholesome digestive system. It additionally improves intestine well being, and reduces the chance of digestive problems resembling hemorrhoids and diverticulosis.

4. Regulates Blood Sugar

It is useful in regulating blood sugar ranges attributable to its low glycemic index and excessive fiber content material. Ridge gourd has a low glycemic index, which signifies that it causes a slower and extra gradual rise in blood sugar ranges in comparison with high-glycemic meals. The fiber in ridge gourd slows down the absorption of glucose, stopping speedy spikes in blood sugar after meals. 

5. Presence of Antioxidant Properties

Studies speak about this vine vegetable containing numerous antioxidants, together with flavonoids and phenolic compounds. These antioxidants assist shield the physique’s cells from injury brought on by dangerous free radicals, that are unstable molecules that may result in oxidative stress and contribute to the event of continual illnesses. By neutralizing free radicals, the antioxidants in ridge gourd assist cut back oxidative injury and promote general well being. Including ridge gourd in your weight loss program can present these useful antioxidants and contribute to your physique’s protection in opposition to oxidative stress.

6. Protects Heart

It is excessive in dietary fiber content material and can assist decrease levels of cholesterol by binding to ldl cholesterol within the digestive tract and selling its excretion. By lowering ldl cholesterol absorption, ridge gourd helps wholesome blood lipid profiles, that are essential for cardiovascular well-being. Additionally, ridge gourd incorporates antioxidants like flavonoids and phenolic compounds that fight oxidative stress and irritation, each of that are implicated within the improvement of coronary heart illness.

7. Provides Adequate Hydration

Ridge gourd is thought to have 90% water content material. It may be a superb supply of hydration, notably in sizzling climates or in periods of elevated bodily exercise. Adequate hydration is important for numerous bodily capabilities, together with sustaining correct physique temperature, supporting digestion, transporting vitamins, and making certain optimum organ operate. This vegetable generally is a refreshing addition to the weight loss program and contribute to general hydration standing, selling normal well-being and optimum bodily capabilities.

Summary

Ridge gourd, a nutrient-dense vegetable, provides a number of well being advantages. It is low in energy however filled with important vitamins and numerous fibre. Including ridge gourd in your weight loss program helps weight administration by selling emotions of fullness and aiding digestion. It additionally prevents constipation and improves intestine well being. Ridge gourd helps regulate blood sugar ranges attributable to its low glycemic index and incorporates antioxidants that shield in opposition to oxidative stress and cut back the chance of continual illnesses. It promotes coronary heart well being by reducing levels of cholesterol and gives hydration. 

Use of Ridge Gourd in Ayurveda and Traditional Indian Sciences

For centuries, consuming ridge gourd has been recognized to supply numerous medicinal properties and assist in selling normal well-being and optimum bodily capabilities. 

1. Antidiabetic Properties– Ridge gourd has been historically utilized in sure conventional medication programs for its potential blood sugar-regulating properties. Some research counsel that sure compounds present in ridge gourd could improve insulin secretion and enhance insulin sensitivity. 

2. Anti-inflammatory Properties– It incorporates numerous antioxidants, resembling flavonoids and phenolic compounds, which have been related to anti-inflammatory results within the physique. These antioxidants assist neutralize dangerous free radicals and cut back oxidative stress, which may contribute to irritation. Consuming ridge gourd could assist in relieving one from arthritis, joint ache, and swelling.

3. Reduces Signs of Wrinkle and Ageing– Ridge gourd is usually included in conventional magnificence regimens for its potential anti-aging results. It is believed to have antioxidant properties that assist shield the pores and skin from oxidative injury and promote a youthful look.

4. Relieves Respiratory Symptoms– Ridge gourd is thought for its excessive water content material, which can assist keep hydration and skinny respiratory secretions, making it simpler to expel mucus and alleviate congestion. Additionally, ridge gourd incorporates antioxidants and sure compounds which will have anti-inflammatory properties, which may probably assist cut back irritation within the respiratory system and alleviate signs like coughing and wheezing.

It is necessary to notice that although it’s mentioned that ridge gourd is useful in minimizing the consequences of those circumstances, there may be not sufficient trendy scientific proof to show its advantages. Consuming this could not change medical therapy for any continual or underlying medical situation. Consult a healthcare skilled for correct prognosis and administration of any form of illnesses. 

Recipes of Ridge Gourd

Ridge Gourd Chutney

Ingredients – 

1. 1 cup chopped ridge gourd with pores and skin
2. 1 tsp urad dal
3. 1 tbsp chana dal
4. 1 tsp sesame seeds
5. 2 inexperienced chillies
6. ½ inch tamarind
7. 3 cloves garlic
8. 1 tsp sesame oil
9. For Tempering:
10. 1 tsp sesame oil
11. ½ tsp mustard seeds
12. 1 sprig curry leaves
13. a pinch asafoetida

Method – 

1. Heat 1/2 tsp oil in a pan, add the dals, sesame seeds and fry until they flip gentle brown.
2. Then add inexperienced chilies, garlic, tamarind, and saute for a minute. 
3. Keep it apart and funky.
4. Now fry chopped ridge gourd in one other half a teaspoon of oil till it turns gentle brown and hold apart till it cools down.
5. Grind collectively all the pieces together with salt to a rough or clean paste in keeping with your desire.
6. Heat oil for the tempering, add mustard seeds, curry leaves and asafoetida.
7. Add the tempering to the chutney and serve with idli, dosa or rice.

Dal with Ridge Gourd

Ingredients – 

1. Yellow moong dal – 1/2 cup
2. Ridge gourd  chopped – 1 giant
3. Tomato chopped – 1
4. Ginger grated – 1 inch
5. Cumin seeds – 1 tsp
6. Asafoetida – a pinch
7. Turmeric powder – 1/2 tsp
8. Salt – to style
9. Lemon juice – 1 tsp
10. Curry leaves – 4-5
11. Ghee – 1 tsp

Method – 

• Soak the moong dal in water for an hour.
• Heat ghee is a stress cooker and add cumin seeds.
• When they crackle, add the curry leaves and asafoetida.
• Add the ginger and tomatoes and saute for a couple of minutes. 
• Add the ridge gourd, dal, salt and turmeric powder. 
• Add a cup of water and stir. 
• Close the lid and stress prepare dinner for one whistle. 
• Cool, take away the lid and add lemon juice.
• Serve sizzling with roti or rice.

Precautions Before Adding Ridge Gourd To Your Diet

1. Allergy

Some people could also be allergic to ridge gourd or different members of the identical household, resembling cucumbers, melons, or pumpkins. If you could have an allergy to any of those meals, it’s advisable to keep away from ridge gourd. 

2. Pesticide Residue

Like another greens purchased from the market, ridge gourd may additionally include residue of pesticides. So, to attenuate publicity to pesticide residues, it’s really useful to clean ridge gourd completely earlier than consuming or go for natural varieties each time potential.

3. Medication Interaction

Ridge gourd incorporates sure compounds which will work together with medicines. If you’re beneath any prescribed medicines, particularly these for diabetes or blood stress, it’s necessary to debate the consumption of ridge gourd together with your healthcare supplier to make sure there are not any potential interactions.

4. Digestive Discomfort

Although ridge gourd is mostly well-tolerated by all, some people could expertise digestive points resembling bloating or abdomen discomfort put up consumption. If you discover any opposed gastrointestinal signs, it’s really useful to scale back your consumption or seek the advice of with a healthcare skilled.

HealthifyMe Suggestion

The peels of ridge gourd are wealthy in fibre, nutritional vitamins and antioxidants. Instead of discarding the peels, think about using them in chutneys, pickles, and even stir-fries to reap their dietary advantages.

Conclusion

Ridge gourd holds vital significance in numerous cuisines and cultures worldwide. Its versatility is thought by the spectacular culinary makes use of, dietary advantages, and potential medicinal properties. From being a staple ingredient in recipes to symbolizing cultural traditions, ridge gourd has confirmed to be a flexible and priceless vegetable. Its wealthy historical past and potential for additional analysis make it a captivating and useful addition to our diets.

Let’s incorporate it into our meals to get pleasure from its distinctive flavors and reap its quite a few well being advantages.

Disclaimer: The objective of this text is simply to disperse information and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional info please contact our licensed nutritionists Here

Frequently Asked Questions (FAQs)

1. What is a ridge gourd good for?

Ridge gourd is nice for selling digestion, sustaining a wholesome weight, boosting immunity, bettering pores and skin well being, and regulating blood sugar ranges.

2. How do you eat ridge gourd?

Ridge gourd may be cooked in numerous methods, resembling stir-frying, sautéing, steaming, or including it to soups and stews. It is usually utilized in curries, aspect dishes, and pickles.

3. Can you eat ridge gourd uncooked?

While ridge gourd is usually cooked, it may also be consumed uncooked. However, it’s normally most well-liked cooked because it softens the feel and enhances the flavour.

4. Is ridge gourd the identical as okra?

No, ridge gourd and okra are totally different greens. They belong to totally different plant households and have distinct appearances, flavors, and textures.

5. Is ridge gourd good for the liver?

Ridge gourd is taken into account useful for the liver attributable to its antioxidant properties and skill to help in cleansing processes. It could assist liver well being when consumed as a part of a balanced weight loss program.

6. When do you have to not eat bitter gourd?

Bitter gourd, to not be confused with ridge gourd, must be prevented by people with low blood sugar ranges, as it will possibly additional lower blood glucose ranges. Pregnant girls and people with sure medical circumstances ought to seek the advice of a healthcare skilled earlier than consuming bitter gourd.

Research Sources

1. Nutritional and Antioxidant Components of Ridge Gourd (Luffa acutangula L. Roxb) Fruits of Promising Genotypes and Varieties
   https://www.researchgate.net/publication/309048515_Nutritional_and_Antioxidant_Components_of_Ridge_Gourd_Luffa_acutangula_L_Roxb_Fruits_of_Promising_Genotypes_and_Varieties
2. Therapeutic Potential of Luffa acutangula: A Review on Its Traditional Uses, Phytochemistry, Pharmacology and Toxicological Aspects
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6232903/
3. A evaluate on Luffa acutangula: A possible medicinal plant
   https://www.researchgate.net/publication/335842958_A_review_on_Luffa_acutangula_A_potential_medicinal_plant
4. https://www.indianjournals.com/ijor.aspx?target=ijor:rjpp&volume=4&issue=2&article=002