Rich in fiber, antioxidant properties, Vitamins A and C, and low in calories, Ridge Gourd makes an excellent and healthy option for your daily meal!
Ridge Gourd- a popular fruit of a sub-tropical vine is typically native to Asia, especially India. It is cultivated widely in tropical and subtropical regions around the world. This vegetable is versatile and can be cooked in various different ways. Not only is this vegetable loved for its culinary properties, it also has numerous health benefits. Being low in calories, and high in dietary fibers, Ridge Gourd aids in digestion and in maintaining a healthy gut. Besides, it's an excellent source of Vitamin C, Vitamin A, calcium and iron.
100 grams of raw ridge gourd provides:
Ridge Gourd is low in calories and high in dietary fibers. It is also a good source of Vitamin A and C, and many essential minerals like magnesium, iron, calcium and potassium.
We already know that ridge gourd is considered a low calorie vegetable, so if you are managing your weight, you should be including this veggie in your diet. Secondly, it had high fiber content. So, you will feel full as it also helps in reducing appetite. The high fiber content aids in digestion and regulating bowel movements, thus positively impacting the entire digestive system. It also has high water content. This also reduces your urge to eat more as the water in this veggie creates a sense of satiety.
If you have diabetes, then ridge gourd is one excellent vegetable option for you which you should be including in your diet. This vegetable has low glycemic index and high fiber content. Due to its low glycemic index, it causes a slower and a more gradual rise in blood sugar levels inline foods having high glycemic index. The rich fiber found in this veggie slows down the absorption of glucose by blood, which prevents the chances of rapid spikes in blood sugar levels following a meal.
As per studies, this vine veggie is rich in various antioxidants like flavonoids and phenolic compounds. These antioxidants aid in the protection of cells from damage caused by free-radicals. Free-radicals are unstable molecules which can cause oxidative stress and lead to the development of chronic conditions. The antioxidants present in ridge gourd, neutralize these free radicals, preventing oxidative damage and fostering overall well-being.
Being high in dietary fiber content, ridge gourd helps in bringing down cholesterol levels by binding to cholesterol molecules in the digestive tract and aiding in its excretion from the body. If you wish to have a healthy heart, you need controlled blood lipid levels, and by reducing cholesterol absorption, ridge gourd helps in achieving that. Furthermore, this veggie contains antioxidants like phenolic compounds and flavonoids, which can fight against inflammation and oxidative stress, both of which are crucial to be monitored in case of a heart disease.
Ridge gourd, with its 90% water content, serves as a great source of hydration, especially in warm climates or during intense physical activity. Staying well-hydrated is essential for numerous bodily functions, such as regulating body temperature, aiding digestion, delivering nutrients, and supporting organ health.
This ridge gourd delicacy can be cooked wih ease as it requires ingredients which can be readily found in a typical Indian kitchen. You'll need urad dal and chana dal, and sesame seeds, tamarind, mustard seeds, hing, and curry leaves for the tempering. That's all you require! Your Ridge gourd chutney will be ready in no time to be served and tasted!
Dal is always a healthy addition to your meal. For this recipe, you'll need yellow moong dal, tomatoes, chopped ginger, cumin seeds, hing (Asafoetida), lemon juice and curry leaves. You can easily pressure cook the veggies with these ingredients and serve hot with rice or roti.
Ridge gourd is a healthy vegetable option, particularly for those who have diabetes, are managing weight, or have heart problems. With its high fiber content, low calorie and high antioxidant properties, you can ensure yourself a good health if you include this vegetable in your diet. Happy mealing!
