Published By: Sayan Paul

Sabzi of the Day - Wholesome Ash Gourd: Explore Health Benefits & Easy Recipes

Ash gourd has long been cherished among the Indian Yogis for its 'prana' - vital life energy.

Food is the best medicine - and there can be little arguing about that. You stay fit and healthy when you eat the right food. And by the "right food", I mean what nature provides us - simple, delicious, and incredibly healthy. Ash gourd, also known as winter melon, is truly one of nature's gifts to us. Rich in essential nutrients, this vegetable (botanically fruit, but consumed as a vegetable) is very wholesome and provides our body with the ultimate nourishment. And the best thing is that it can be made into various delicious dishes.

Credit: Science girl

Native to Southern Asia, ash gourd has been used in Ayurvedic medicine for centuries. In this article, let's have a look at its nutritional content, health perks, and obviously, some must-try recipes.

A Green Wonder - The Nutritional Content of Ash Gourd

Ash gourd is indeed a nutritional powerhouse. A 100-gram serving contains:

Protein - 0.4 g

Carbohydrates - 3 g

Dietary Fiber - 2.9 g

Calcium - 19 mg

Magnesium - 10 mg

Vitamin B2 - 1.3 mg

Vitamin C - 13 mg

Besides these, it also has iron, copper, magnesium, phosphorus, and manganese alongside various B-complex vitamins. Also, it's a good source of antioxidants, especially flavonoids and carotenes.

Guard Your Health with Ash Gourd - The Many Impressive Health Benefits

If consumed regularly, ash gourd can reduce your risk of developing countless health issues.

Natural Energy Boost: Yes, ash gourd provides your body with an instant energy boost. Its high water content maintains your body's hydration, which is essential for maintaining a proper energy level. Also, it's a good source of vitamin B-2 and vitamin B-3, both of which increase the body's metabolism, ensuring that the food we eat are properly converted into energy. Moreover, by promoting better circulation, it aids in energy distribution across every cell in the body.

Immunity Supercharged: Ash gourd is an excellent source of vitamin C, which is well-known for its effects on immunity. As research has confirmed, vitamin C boosts the production of white blood cells and fights against free radicaldamage - both help strengthening the body's immune system. Besides, the vegetable also contains a good amount of zinc, which is a known immunity booster. The high amounts of antioxidants, phytochemicals, and anti-inflammatory properties also aid in the same.

From Fat to Fit: For those on a weight loss journey, ash gourd juice has always been a natural remedy. First of all, it's low in calories and high in fiber, hence keeping you full for a long time without making you fat. Also, the high fiber content improves the body's digestive system and reduces your craving for unhealthy snacks - both, in the long run, help you shed extra kilos. Moreover, by increasing the metabolic rate, it significantly slows down the absorption of fat in the body.

And the list obviously doesn't end here. Apart from these, ash gourd also detoxifies the liver and kidneys, treats ulcers, boosts vision, enhances lung health, and promotes cardiovascular functions.

Now, Some Easy Ash Gourd Recipes That Your Taste Buds Will Love

Ash gourd juice obviously comes atop the list, as it's simple, refreshing, and incredibly healthy. You can add some lemon juice and honey to make it more delicious. On the other hand, you can prepare ash gourd curry (which goes well with both rice and roti) with lots of herbs and spices. And for a quick snack, ash gourd stir-fry is a great option for sure! In many households, ash gourd halwa is a popular dessert item.

Credit: Healthy Eats

As they say; eat food as medicine, or else medicine will become your food. So, incorporate the amazing ash gourd in your everyday diet, and enjoy the benefits!