Bitter Gourd: Benefits and More!

Health Benefits of Bitter Gourd

Also known as bitter melon, this vegetable boasts an impressive nutritional profile and offers several health benefits:

1. Regulates blood sugar:

Known for its hypoglycemic effects, bitter gourd can help lower blood sugar levels. This is because the vegetable contains compounds that mimic insulin and improve glucose utilization.

2. Aids Digestion:

Bitter gourd stimulates the secretion of digestive enzymes thereby promoting digestion. The vegetable is also high in dietary fiber, which helps regulate bowel movements.

3. Reduce cholesterol levels:

Few researches indicate that eating bitter gourd may help contribute to lower cholesterol levels and benefit heart health.

4. Weight Management:

Due to its low-calorie and high-fibre content, bitter gourd can be a valuable addition to a weight-loss diet by promoting satiety and reducing calorie intake.

5. Improves skin health:

The antioxidant properties in bitter gourd can help purify the blood and improve skin conditions like acne and eczema.

6. Rich in Nutrients:

Bitter gourd is packed with essential nutrients including vitamins A, C, and K, and minerals like iron, magnesium, and potassium.

7. Potential anti-cancer properties:

Some studies say that bitter gourd may have anti-cancer properties due to its ability to inhibit cancer cell growth.

Nutritional Value of Bitter Gourd

Nutrient breakdown per 100 grams of raw bitter gourd is:

• Calories: 17 kcal

• Carbohydrates: 3.7 gram

• Protein: 1 gram

• Fat: 0.2 gram

• Vitamins:

- Vitamin A: 471 IU (9% of DV)

- Vitamin C: 84 mg (140% of DV)

- Vitamin K: 4.8 mcg (6% of DV)

- Folate: 72 mcg (18% of DV)

• Minerals:

- Iron: 0.43 mg (2% of DV)

- Magnesium: 16 mg (4% of DV)

- Potassium: 296 mg (8% of DV)

- Zinc: 0.8 mg (5% of DV)

Best 3 Bitter Gourd Recipes

Below recipes showcase different ways to prepare bitter gourd, enhancing its flavor while retaining its health benefits.

• Stir-fried Bitter Gourd and Pork:

This classic Asian dish combines the slightly bitter flavour of bitter gourd with savoury pork for a satisfying and nutritious meal.

• Tropical Mango and Bitter Gourd Salad:

Balance bitterness of grilled bitter gourd with the sweetness of ripe mango and juicy tomatoes for a refreshing and healthy salad.

• Stuffed Bitter Gourd with Minced Pork:

Hollowed-out bitter gourd shells are filled with a flavourful mixture of minced pork, vermicelli noodles, and spices, then simmered in a fragrant broth for a comforting and flavourful dish.

Adjust seasoning and spices according to your taste preference to enjoy these dishes to the fullest.