Bottle Gourd: Nutrition, Health Benefits- HealthifyMe

Bottle gourd is a vine plant belonging to the Cucurbitaceae household. It is extensively cultivated for its edible fruit, which is characterised by its hydrating, elongated and bottle-like form, thus giving the plant its widespread identify. This fruit is often harvested when it’s younger and tender, because it turns into inedible and exhausting because it matures.

Bottle gourd holds culinary, medicinal, and cultural significance in varied cultures. It is a staple vegetable in Asian cuisines. In Indian tradition, it’s related to festivals and conventional drinks. This article will focus on its cultural significance and the great well being advantages that it gives. 

Nutritional Profile Of Bottle Gourd

Bottle gourd, often known as calabash. It is understood for its potential well being advantages, together with aiding digestion and selling hydration.

100 grams of Bottle Gourd/Lauki comprises:

Calories: 10.99 cal

Protein: 0.53 g

Fat: 0.13 g

Carbohydrates: 1.68 g

Fibre: 2.12 g

Calcium: 15.42 mg

Phosphorus: 16.1 mg

Zinc: 24.63 mg

Sodium: 1.46 mg

Potassium: 124 mg

Magnesium: 10.93 mg

Bottle gourd could be included in a balanced food plan. It is a nutritious vegetable that’s low in energy and excessive in fiber, nutritional vitamins, and minerals. It can contribute to a well-rounded food plan by offering important vitamins and selling general well being. However, as with every meals, it is very important devour bottle gourd moderately as a part of a assorted food plan.

Health Benefits of Bottle Gourd

Bottle gourd affords a number of well being advantages on account of its dietary composition. Here are among the notable well being advantages of bottle gourd:

1. Abundance of Hydration

Bottle gourd consists of roughly 92% water, which makes it a superb hydrating meals. Adding bottle gourd to your food plan helps replenish the physique’s water ranges and contributes to sustaining correct hydration. Its excessive water content material makes it a refreshing selection, particularly throughout sizzling climate or when there’s a want for fluid stability. Including bottle gourd in your food plan is usually a pure and wholesome strategy to keep hydrated.

2. Rich in Nutrients

Bottle gourd is wealthy in vitamins, making it a invaluable addition to a balanced food plan. It is especially notable for its excessive water content material. Additionally, research say bottle gourd is an efficient supply of dietary fiber, selling digestive well being and aiding in weight administration. It comprises important nutritional vitamins like vitamin C, vitamin Ok and a spread of minerals together with calcium, magnesium, and potassium, that are important for sustaining wholesome bones, muscle mass, and electrolyte stability. 

3. Low-Calorie Content

Bottle gourd is a superb selection for these looking for a low-calorie meals choice. With its excessive water content material and minimal fats content material, bottle gourd is a low-calorie vegetable that may be loved with out important issues about weight acquire. It is a perfect selection for people who’re watching their calorie consumption or aiming to keep up a wholesome weight. 

4. Contains Antioxidant Properties

Bottle gourd comprises antioxidants that assist defend the physique towards oxidative stress and cut back the danger of power ailments. These antioxidants additionally help a wholesome immune system. Studies present wild bottle gourd consumption may also assist cut back the danger of most cancers.

5. Promotes Digestive Health

This vine vegetable is wealthy in fibre and water content material. The presence of water and fiber in bottle gourd additionally helps in sustaining correct hydration and selling general digestive well being. Including bottle gourd in your food plan can present aid from digestive issues and contribute to a wholesome and environment friendly digestive system.

6. Maintains Liver Health

It comprises compounds akin to flavonoids, phenolic compounds, and antioxidants that exhibit hepatoprotective properties. These compounds assist defend the liver cells from injury attributable to oxidative stress and toxins. Additionally, bottle gourd is taken into account a detoxifying vegetable on account of its excessive water content material, which aids in flushing out toxins from the physique and decreasing the burden on the liver. 

7. Regulates Blood Pressure

It performs a significant function in regulating blood strain on account of its nutrient composition. Firstly, it’s low in sodium, a mineral that’s typically related to elevated blood strain ranges. By consuming meals low in sodium, akin to bottle gourd, people may also help preserve wholesome blood strain ranges. Additionally, bottle gourd comprises good quantities of potassium, a mineral recognized for its blood pressure-regulating properties. It promotes the relief of blood vessels, thereby supporting wholesome blood circulation and decreasing the danger of hypertension.

Summary

Bottle gourd is a hydrating and nutritious vegetable with quite a few well being advantages. Its excessive water content material helps preserve hydration, whereas being low in energy makes it appropriate for weight administration. It is wealthy in fiber, nutritional vitamins, and minerals, selling digestion and general well being. Bottle gourd’s antioxidant properties help immunity, whereas its compounds support liver well being and its potassium content material helps regulate blood strain.

Can Bottle Gourd Help in Weight Loss?

Bottle gourd is usually a helpful addition to a weight reduction food plan on account of its low calorie and excessive water content material. It is a filling vegetable that may assist cut back starvation and supply satiety with fewer energy. Additionally, its fiber content material aids in digestion and promotes a sense of fullness, which may stop overeating. 

Recipes With Bottle Gourd

Lauki ka Juice

INGREDIENTS:

1. Bottle Gourd – 0.5 cup cubes
2. Mint Leaves – 5 
3. Cumin Seed Powder – 0.5 teaspoon
4. Pepper Powder – 0.5 teaspoon
5. Ginger – 1 slice
6. Salt – 0.5 teaspoon
7. Lemon Juice- 1 teaspoon
8. Water – 1 cup

PREPARATION METHOD:

• Add the bottle gourd cubes, mint leaves, ginger and water right into a blender and mix till easy.
• Season with salt, pepper powder, cumin powder and lemon juice.
• Mix properly, pour into glasses and serve.

Bottle Gourd and Green Gram Dal Sabji

INGREDIENTS: 

1. Bottle gourd – 1 cup, cubes
2. Green gram dal (soaked) – 0.25 cup
3. Onions, chopped – 0.25 cup
4. Tomato, chopped – 0.25 cup
5. Green Chilli, chopped – 1
6. Turmeric Powder – 0.5 teaspoon
7. Chilli Powder – 1 teaspoon
8. Garam Masala – 0.5 teaspoon
9. Salt – 1 teaspoon
10. Oil – 1 tablespoon
11. Water – 0.5 cup

PREPARATION:

1. Add the soaked dal right into a strain cooker together with water and salt and strain prepare dinner till gentle, then cool and mash barely. 
2. Heat oil in a pan and as soon as sizzling add in onions and chillies and sauté till golden. 
3. Add in tomatoes and prepare dinner till gentle adopted by all of the spice powders. 
4. Cook for a couple of minutes, then add within the bottle gourd and roast for 3-4 minutes. 
5. Add within the dal, combine properly and alter the water and salt as wanted.
6. Cook on a low flame for 8-10 minutes till the veggies are gentle after which serve sizzling.

Possible Side Effects of Consuming Bottle Gourd

While bottle gourd is mostly thought-about secure for consumption, there are just a few potential uncomfortable side effects to concentrate on:

1. Allergic Reactions

In some instances, contact with the pores and skin or ingestion of bottle gourd might result in pores and skin irritation, itching, or a rash. This allergic response is often gentle and could be managed by avoiding additional contact with the fruit. Some people with pollen allergic reactions might expertise oral allergy syndrome when consuming bottle gourd. This may cause itching or tingling sensations within the mouth, throat, or lips. 

2. Bitterness

Some types of bottle gourd might have a naturally occurring compound referred to as cucurbitacin, which may impart a bitter style and trigger gastrointestinal discomfort. It is advisable to style a small portion of the vegetable earlier than consuming it to make sure it isn’t bitter.

3. Individual Sensitivity

In some instances, sure people might expertise gastrointestinal discomfort after consuming bottle gourd. These signs embody bloating, gasoline, abdomen ache, cramping, indigestion, or, hardly ever, diarrhea. These reactions could also be attributed to particular person sensitivities, a high-fiber food plan, or particular digestive situations. 

Summary

Bottle gourd is mostly secure to devour, however some people might expertise allergic reactions, bitterness, or gastrointestinal discomfort. Skin irritation, oral allergy syndrome, and particular person sensitivities can happen. It is advisable to test for bitterness and pay attention to potential digestive signs.

HealthifyMe Suggestion

Bottle gourd is a fibre and water wealthy vegetable which can be utilized in quite a few methods. You could make a easy vegetable preparation or add it together with different veggies and legumes. You can add it to raitas or curries and may devour it as a wholesome detoxing juice as properly. Various folks additionally make more healthy sweets utilizing jaggery and bottle gourd. Its versatility is immense and its dietary advantages are multifold.

Conclusion

Bottle gourd holds important cultural and historic worth, being cultivated since historic occasions. Its versatility is showcased by its various culinary makes use of in varied cuisines worldwide. Moreover, bottle gourd’s dietary composition, together with its excessive water content material, nutritional vitamins, minerals, and dietary fiber, contributes to its well being advantages. Additionally, its conventional and medicinal makes use of, together with its simple cultivation and low upkeep, make it a invaluable vegetable. With its wealthy nutrient content material, it may be referred to as a superb addition to your food plan.

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

Frequently Asked Questions (FAQs)

1. Is bottle gourd the identical as courgette?

No, bottle gourd and courgette are completely different greens. Bottle gourd is an extended, bottle-shaped gourd, whereas courgette often known as zucchini is a sort of summer time squash with a cylindrical form.

2. Is bottle gourd good for diabetes?

Bottle gourd is taken into account helpful for people with diabetes on account of its low glycemic index and excessive fiber content material. It helps regulate blood sugar ranges and promotes higher insulin sensitivity. However, it’s all the time advisable to seek the advice of a healthcare skilled for customized dietary suggestions.

3. What is particular about bottle gourd?

Bottle gourd is particular on account of its versatility in culinary functions, its historic significance in varied cultures, and its potential well being advantages. It is understood for its excessive water content material, low calorie rely, and wealthy dietary profile, together with nutritional vitamins, minerals, and dietary fiber.

4. Is bottle gourd dangerous for hypertension?

Bottle gourd is definitely helpful for people with hypertension. It is low in sodium and excessive in potassium, which may also help preserve wholesome blood strain ranges. Including bottle gourd in a balanced food plan, together with different life-style modifications, might contribute to higher blood strain administration.

5. Is bottle gourd a superfood?

While bottle gourd is a nutritious vegetable, it isn’t sometimes categorized as a superfood. Superfoods are often related to exceptionally excessive ranges of antioxidants, phytochemicals, and well being advantages. However, bottle gourd does provide a number of dietary benefits and is usually a invaluable addition to a nutritious diet.

6. Who mustn’t have gourd juice?

Individuals with sure medical situations, akin to low blood strain or hypotension, ought to train warning when consuming gourd juice, together with bottle gourd juice. Gourd juice, in some instances, might decrease blood strain additional, doubtlessly inflicting hostile results. It is advisable to seek the advice of a healthcare skilled for customized dietary recommendation primarily based on particular person well being situations.

Research Sources

1. Phytochemical and pharmacological profile of lagenaria siceraria
   https://www.researchgate.net/publication/281508748_Phytochemical_and_pharmacological_profile_of_lagenaria_siceraria
2. Lagenaria siceraria fruit: A assessment of its phytochemistry, pharmacology, and promising conventional makes use of
   https://www.researchgate.net/publication/359741301_Lagenaria_siceraria_fruit_A_review_of_its_phytochemistry_pharmacology_and_promising_traditional_uses
3. Nutritional and Medicinal Potential of Bottle Gourd (Lageneria siceraria): A Mini Review
   https://www.researchgate.net/publication/356989131_Nutritional_and_Medicinal_Potential_of_Bottle_Gourd_Lageneria_siceraria_A_Mini_Review
4. In vitro antioxidant, antidiabetic, antiacetylcholine esterase, anticancer actions and RP-HPLC evaluation of phenolics from the wild bottle gourd (Lagenaria siceraria (Molina) Standl.)
   https://www.sciencedirect.com/science/article/pii/S0254629919308300