Ridge Gourd: Diet, Well being Advantages- HealthifyMe

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

This vegetable is very valued not just for its culinary makes use of but in addition 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. Additionally it is a superb supply of important vitamins equivalent to vitamin C, vitamin A, calcium, and iron. This text will discover all about ridge gourd, its advantages and its culinary use. 

Dietary Profile of Ridge Gourd

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

100 grams of uncooked ridge gourd accommodates:

Energy: 13.7 cal

Proteins: 0.5 g

Fat: 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 precious addition to a balanced food regimen. It’s necessary to notice that whereas ridge gourd contributes to a nutritious food regimen, it must be consumed as a part of a diversified and balanced consuming plan that features a variety of fruits, greens, complete grains, lean proteins, and wholesome fat.

The 7 Well being Advantages of Ridge Gourd

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

1. Nutrient-Dense

This vegetable provides a variety of necessary vitamins. It’s low in energy and accommodates dietary fiber, nutritional vitamins A and C, in addition to numerous minerals equivalent to calcium, iron, magnesium, and potassium. Though the nutrient contents of those should not very excessive, they contribute to its total dietary worth. In line with research together with ridge gourd as a part of a diversified and balanced food regimen might help present important vitamins and help total well being.

2. Weight Administration

Firstly, ridge gourd is taken into account a low calorie vegetable, which implies it may be included in a calorie-controlled food regimen. Together with this, Additionally it is 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 total digestive well being. Moreover, 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 Well being

Ridge gourd is useful for sustaining digestive well being because of 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 equivalent to hemorrhoids and diverticulosis.

4. Regulates Blood Sugar

It’s useful in regulating blood sugar ranges because of 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 fast spikes in blood sugar after meals. 

5. Presence of Antioxidant Properties

Research speak about this vine vegetable containing numerous antioxidants, together with flavonoids and phenolic compounds. These antioxidants assist shield the physique’s cells from harm attributable to dangerous free radicals, that are unstable molecules that may result in oxidative stress and contribute to the event of persistent illnesses. By neutralizing free radicals, the antioxidants in ridge gourd assist scale back oxidative harm and promote total well being. Together with ridge gourd in your food regimen can present these useful antioxidants and contribute to your physique’s protection towards oxidative stress.

6. Protects Coronary heart

It’s excessive in dietary fiber content material and might help decrease levels of cholesterol by binding to ldl cholesterol within the digestive tract and selling its excretion. By decreasing ldl cholesterol absorption, ridge gourd helps wholesome blood lipid profiles, that are essential for cardiovascular well-being. Moreover, ridge gourd accommodates 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. Supplies Ample Hydration

Ridge gourd is thought to have 90% water content material. It may be a superb supply of hydration, significantly in scorching climates or in periods of elevated bodily exercise. Ample hydration is significant for numerous bodily capabilities, together with sustaining correct physique temperature, supporting digestion, transporting vitamins, and guaranteeing optimum organ operate. This vegetable is usually a refreshing addition to the food regimen and contribute to total hydration standing, selling common well-being and optimum bodily capabilities.

Abstract

Ridge gourd, a nutrient-dense vegetable, provides a number of well being advantages. It’s low in energy however full of important vitamins and numerous fibre. Together with ridge gourd in your food regimen 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 because of its low glycemic index and accommodates antioxidants that shield towards oxidative stress and scale back the chance of persistent illnesses. It promotes coronary heart well being by reducing levels of cholesterol and offers hydration. 

Use of Ridge Gourd in Ayurveda and Conventional Indian Sciences

For hundreds of years, consuming ridge gourd has been identified to supply numerous medicinal properties and assist in selling common well-being and optimum bodily capabilities. 

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

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

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

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

You will need to word that although it’s stated that ridge gourd is useful in minimizing the results of those situations, there’s not sufficient fashionable scientific proof to show its advantages. Consuming this could not substitute medical therapy for any persistent or underlying medical situation. Seek the advice of a healthcare skilled for correct prognosis and administration of any type of illnesses. 

Recipes of Ridge Gourd

Ridge Gourd Chutney

Components – 

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

Methodology – 

1. Warmth 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. Maintain 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 every thing together with salt to a rough or clean paste in accordance with your choice.
6. Warmth 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

Components – 

1. Yellow moong dal – 1/2 cup
2. Ridge gourd  chopped – 1 massive
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

Methodology – 

• Soak the moong dal in water for an hour.
• Warmth ghee is a strain cooker and add cumin seeds.
• After 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. 
• Shut the lid and strain prepare dinner for one whistle. 
• Cool, take away the lid and add lemon juice.
• Serve scorching with roti or rice.

Precautions Earlier than Including Ridge Gourd To Your Eating regimen

1. Allergy

Some people could also be allergic to ridge gourd or different members of the identical household, equivalent to cucumbers, melons, or pumpkins. In case you 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 comprise residue of pesticides. So, to reduce publicity to pesticide residues, it’s advisable to clean ridge gourd completely earlier than consuming or go for natural varieties every time attainable.

3. Treatment Interplay

Ridge gourd accommodates sure compounds which will work together with drugs. In case you are below any prescribed drugs, particularly these for diabetes or blood strain, it’s necessary to debate the consumption of ridge gourd along with your healthcare supplier to make sure there aren’t any potential interactions.

4. Digestive Discomfort

Though ridge gourd is usually well-tolerated by all, some people might expertise digestive points equivalent to bloating or abdomen discomfort publish consumption. If you happen to discover any adversarial gastrointestinal signs, it’s advisable to cut 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. As a substitute 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 precious 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 take pleasure in its distinctive flavors and reap its quite a few well being advantages.

Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional data please contact our licensed nutritionists Right here

Regularly Requested Questions (FAQs)

1. What’s a ridge gourd good for?

Ridge gourd is sweet 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 might be cooked in numerous methods, equivalent to stir-frying, sautéing, steaming, or including it to soups and stews. It’s typically utilized in curries, facet dishes, and pickles.

3. Are you able to eat ridge gourd uncooked?

Whereas ridge gourd is often cooked, it can be consumed uncooked. Nevertheless, it’s often 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 because of its antioxidant properties and talent to assist in cleansing processes. It might help liver well being when consumed as a part of a balanced food regimen.

6. When must you 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 might probably additional lower blood glucose ranges. Pregnant girls and people with sure medical situations ought to seek the advice of a healthcare skilled earlier than consuming bitter gourd.

Analysis Sources

1. Dietary and Antioxidant Parts of Ridge Gourd (Luffa acutangula L. Roxb) Fruits of Promising Genotypes and Varieties
   https://www.researchgate.internet/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 Overview on Its Conventional Makes use of, Phytochemistry, Pharmacology and Toxicological Facets
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6232903/
3. A overview on Luffa acutangula: A possible medicinal plant
   https://www.researchgate.internet/publication/335842958_A_review_on_Luffa_acutangula_A_potential_medicinal_plant
4. https://www.indianjournals.com/ijor.aspx?goal=ijor:rjpp&quantity=4&difficulty=2&article=002