Ridge gourd, is a fruit of a sub-tropical vine that’s native to Asia, notably India, and is extensively cultivated in tropical and subtropical areas all over the world. It will get its title from the distinctive ridges or furrows that run alongside its outer pores and skin. It’s a versatile vegetable that’s extensively utilized in varied cuisines, particularly in Asian nations. Moreover, it has been common due to its delicate taste, tender texture, and the power to soak up and improve the flavors of different elements it’s cooked with. 

This vegetable is very 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 preserve a wholesome digestive system. It is usually a very good supply of important vitamins comparable 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 might not be as generally mentioned as another greens, however it gives a number of well being advantages as a consequence 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 efficient supply of fiber, nutritional vitamins, and minerals.Its dietary composition makes it a worthwhile addition to a balanced food plan. It’s essential to notice that whereas ridge gourd contributes to a nutritious food plan, it ought to be consumed as a part of a assorted and balanced consuming plan that features a variety of fruits, greens, entire grains, lean proteins, and wholesome fat.

The 7 Well being Advantages of Ridge Gourd

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

1. Nutrient-Dense

This vegetable gives a spread of essential vitamins. It’s low in energy and accommodates dietary fiber, nutritional vitamins A and C, in addition to varied minerals comparable to calcium, iron, magnesium, and potassium. Though the nutrient contents of those should not very excessive, they contribute to its general dietary worth. In accordance with research together with ridge gourd as a part of a assorted and balanced food plan might help present important vitamins and help general 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 plan. Together with this, It is usually 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. 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 helpful for sustaining digestive well being as a consequence 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 danger of digestive problems comparable to hemorrhoids and diverticulosis.

4. Regulates Blood Sugar

It’s helpful in regulating blood sugar ranges as a consequence of its low glycemic index and excessive fiber content material. Ridge gourd has a low glycemic index, which implies 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 varied antioxidants, together with flavonoids and phenolic compounds. These antioxidants assist defend 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 persistent ailments. By neutralizing free radicals, the antioxidants in ridge gourd assist scale back oxidative injury and promote general well being. Together with ridge gourd in your food plan can present these helpful antioxidants and contribute to your physique’s protection in opposition to 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 understood to have 90% water content material. It may be a superb supply of hydration, notably in sizzling climates or during times of elevated bodily exercise. Ample hydration is important for varied bodily features, together with sustaining correct physique temperature, supporting digestion, transporting vitamins, and guaranteeing optimum organ perform. This vegetable could be a refreshing addition to the food plan and contribute to general hydration standing, selling basic well-being and optimum bodily features.

Abstract

Ridge gourd, a nutrient-dense vegetable, gives a number of well being advantages. It’s low in energy however full of important vitamins and varied fibre. Together with ridge gourd in your food plan 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 as a consequence of its low glycemic index and accommodates antioxidants that defend in opposition to oxidative stress and scale back the danger of persistent ailments. 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 varied medicinal properties and assist in selling basic well-being and optimum bodily features. 

1. Antidiabetic Properties– Ridge gourd has been historically utilized in sure conventional medication methods 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 accommodates varied antioxidants, comparable 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 might contribute to irritation. Consuming ridge gourd could 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 defend the pores and skin from oxidative injury and promote a youthful look.

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

It is very important be aware that although it’s mentioned that ridge gourd is useful in minimizing the results of those circumstances, there’s not sufficient trendy scientific proof to show its advantages. Consuming this could not change medical therapy for any persistent or underlying medical situation. Seek the advice of a healthcare skilled for correct analysis and administration of any sort of illnesses. 

Recipes of Ridge Gourd

Ridge Gourd Chutney

Substances – 

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. Preserve it apart and funky.
4. Now fry chopped ridge gourd in one other half a teaspoon of oil till it turns gentle brown and maintain apart till it cools down.
5. Grind collectively every thing together with salt to a rough or clean paste in line 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

Substances – 

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.
• Once 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 sizzling 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, comparable 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 every other greens purchased from the market, ridge gourd can also include residue of pesticides. So, to reduce publicity to pesticide residues, it’s beneficial to scrub ridge gourd totally earlier than consuming or go for natural varieties each time potential.

3. Treatment Interplay

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

4. Digestive Discomfort

Though ridge gourd is mostly well-tolerated by all, some people could expertise digestive points comparable to bloating or abdomen discomfort put up consumption. In case you discover any hostile gastrointestinal signs, it’s beneficial 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 important significance in varied cuisines and cultures worldwide. Its versatility is understood by way of 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 worthwhile vegetable. Its wealthy historical past and potential for additional analysis make it an enchanting and helpful 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 aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional info please contact our licensed nutritionists Right here

Steadily Requested Questions (FAQs)

1. What’s a ridge gourd good for?

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

2. How do you eat ridge gourd?

Ridge gourd might be cooked in varied methods, comparable to stir-frying, sautéing, steaming, or including it to soups and stews. It’s usually utilized in curries, aspect dishes, and pickles.

3. Are you able to eat ridge gourd uncooked?

Whereas ridge gourd is usually cooked, it will also 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 completely different greens. They belong to completely different plant households and have distinct appearances, flavors, and textures.

5. Is ridge gourd good for the liver?

Ridge gourd is taken into account helpful for the liver as a consequence of its antioxidant properties and skill to assist in cleansing processes. It might help liver well being when consumed as a part of a balanced food plan.

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

Bitter gourd, to not be confused with ridge gourd, ought to be prevented by people with low blood sugar ranges, as it may 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.

Analysis Sources

1. Dietary and Antioxidant Elements 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 Evaluation on Its Conventional Makes use of, Phytochemistry, Pharmacology and Toxicological Facets
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6232903/
3. A assessment 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