The vine plant from the Cucurbitaceae family, bottle gourd is widely consumed for its hydrating properties.
The elongated, bottle-shaped gourd holds a vast range of culinary and medicinal significance in different cultures. In Indian culture, bottle gourd is associated with multiple festivals as well. In this article, we will discuss its tremendous health benefits and unique recipes.
Consuming 100 grams of Bottle Gourd or Lauki provides 10.99 calories energy, 1.68 g carbohydrates, 0.53 g protein, 0.13 g fat, 2.12 g dietary fiber, 15.42 mg Calcium, 16.1 mg Phosphorus, 24.63 mg Zinc, 1.46 mg Sodium, 124 mg Potassium, and 10.93 mg Magnesium.
Hydration Hero: At least 90% of bottle gourd contains water, so bottle gourd can help your replenish the water levels. You might be wondering, why we are discussing hydration before winter season. Let me tell you, we consume less water in this season than summer. Bottle gourd can be a refreshing choice for maintaining fluid balance.
Soothe Your Digestive Tract: Loaded with fiber and water, this vine vegetable helps promoting overall digestive health. Regular consumption of Lauki improves bowel movement, as confirmed by recent study. Additionally, flavonoids, phenolic compounds, and antioxidants provide hepatoprotective (means it protects your liver) properties. These phytocompounds protect the liver cells from damage caused by oxidative stress. Bottle gourd also removes toxins from your body providing a natural way of detoxification.
Shed Pounds: Looking for a low-calorie option to loose some extra weight? Bottle gourd might be an excellent choice. With minimal fat content and high fiber level, bottle gourd can be enjoyed without weight gain concerns.
Immunity Power-Up: The antioxidants found in Lauki protect human body from oxidative stress, consequently reducing the risk of chronic diseases. These phytochemicals also support immune system. Some recent studies have confirmed bottle gourd’s role in preventing growth of cancer cells.
Bottle Gourd for Bones: Sufficient vitamin C, vitamin K and a wide range of minerals like calcium, magnesium, and potassium are essential for healthy bones.
Regulate Your Pressure: Being low in sodium, bottle gourd reduces risks of high blood pressure. Potassium’s blood pressure-regulating properties also provides relaxing effect on blood vessels, supporting optimum blood flow.
This nutritious vegetable can be consumed in multiple ways apart from traditional ‘Lauki ki Sabzi’.
Lauki Kofta: Prepare this really yummy, tomato based curry with koftas made from bottle gourd for a cozy winter dinner.
Lauki Thepla: Nutritious and savory thepla made with bottle gourd, whole wheat flour is a healthy option for breakfast or brunch.
Lauki Paratha: This nutritious variety of wheat flat breads don't actually taste like bottle gourd when prepared with green chillies and spices. Kids will surely love this for breakfast or school tiffin.
(Credit - Insta/@mintsrecipes)
Lauki Halwa: This sweet dessert can be easily prepared with bottle gourd, milk, ghee and little bit sugar. To enhance flavour, add cardamom and nuts.
Lauki Chana Dal Sabzi: This healthy recipe is a regular sabzi in North Indian families. Serve this delicious and healthy gravy with roti or paratha.
Lauki Kheer: Use tender lauki and fresh milk to get the maximum taste and benefits. You can also use pasteurized milk.
Apart from that, you can consume bottle gourd as refreshing Lauki raita along with Pulao, Biryani or any Indian meal.
So, don't avoid eating Lauki just like Sachiv ji (Abhishek Tripathi played by Jitendra Kumar in Panchayat webseries). Prepare different recipes and enjoy this healthy vegetable.
