Ridge gourd, a popular vegetable in Indian cooking, comes in two variants - Luffa aegyptiaca or Luffa cylindrica (variety with smooth surface) and Luffa acutangula (variety with ridged surface). Locally, it goes by various names like “Turai” in Hindi, “Jhinge” in Bengali, “Beerakaya” in Telugu and “Peerkangaai” in Tamil.
This green fleshy vegetable has an intrinsically bland and insipid taste. Hence, it is commonly used to prepare many customary “desi” dishes such as pakoras, sambhar, dal, chutney and raita, after being adequately seasoned with spices, to enhance its flavour. Despite its neutral and boring palate, it offers innumerable health benefits like promoting weight loss, maintaining eye function and enhancing immunity.
The ridge gourd thrives in tropical and sub-tropical environments, being indigenous to Asian countries like China, India, Nepal, Indonesia and Philippines. The bushy plants grow up to 9m in height, with angled, branching stems and dark green, shiny leaves. The plant bears yellow flowers in summer. Upon developing, the edible ridge gourd fruits (consumed as the vegetable) are long, with an outer green skin and white flesh in the interior and hold black seeds in the center. Ridge gourds are laden with nutrients, like any other vegetable belonging to the Cucurbitaceae or gourd family, such as the snake gourd.
Also Read: Snake Gourd – Nutrition, Health Benefits, Therapeutic Properties And Side Effects
Ridge gourds are rich in a vast array of essential components like dietary fibers, water content, vitamin A, vitamin C, iron, magnesium and vitamin B6. They are naturally low in calorie content, unhealthy saturated fats and cholesterol. Furthermore, they abound in potent antioxidants and alkaloid compounds, which regulate metabolism and eliminate toxins from the body. Today, ridge gourds have travelled beyond the local kitchens of Asia. They are widely cultivated worldwide, including the warmer parts of North America, Australia and Europe, so people can obtain the marvellous wellness incentives of the lush, juicy vegetable.
Wonderful Health Benefits Of Ridge Gourd:
1. Enhances Vision:
The significant amounts of vitamin A in ridge gourd, in the form of beta carotene, contribute to improving eyesight even at an older age. They also aid in preventing macular degeneration, partial blindness and other eye ailments. Being a valuable antioxidant, beta carotene rids the optic nerves and visual blood vessels of toxins, thereby shielding the eyes from harmful free radicals.
Also Check Out: Eat These Foods To Beat Vision Problems-Infographic
2. Remedies Anemia:
Having profuse quantities of iron, eating ridge gourd regularly with meals helps to cure anemia, caused due to iron deficiency. Also, ridge gourd is plentiful in vitamin B6, which plays a key role in the proper synthesis of red blood cells in the body along with iron. Thus, it regulates blood flow to all organs in the body, alleviating symptoms of pain and fatigue.
3. Promotes Weight Loss:
Ridge gourd is inherently low in calories and possesses negligible concentrations of saturated fats and cholesterol. This, in turn, helps to digest proteins, carbohydrates and fats in food promptly upon ingestion and also averts the excess accumulation of fats in body tissues. Moreover, insulin like peptides and alkaloids in ridge gourd help control blood sugar levels, hence maintaining body weight and metabolism in diabetics.
4. Relieves Constipation:
A vegetable of the gourd family, ridge gourd comprises copious volumes of water. In addition, the flesh of ridge gourd is abundant in cellulose, a natural dietary fibre. Therefore, consuming ridge gourd in dals or fries, or simply drinking a glass of ridge gourd juice sweetened with some honey instantly provides relief from constipation, besides restoring normal bowel movement and digestion.
5. Protects Liver Function:
Ridge gourd is bestowed with the ability to purify blood of toxic wastes, alcohol residues and undigested food particles. Hence it plays a crucial part in augmenting liver health and bile function. Bile is a fluid secretion of the liver, which helps break down lipids or fats. It also effectively treats jaundice and other infections arising in the hepatic duct.
6. Manages Diabetes Symptoms:
Ridge gourd is inherently low in calories, sugars, while comprising vast reserves of dietary fibres, which aid in regulating appetite, curbing untimely cravings and controlling weight gain. Moreover, this pulpy green veggie is laden with phytonutrients that possess hypoglycemic traits, thus effectively preventing sudden spikes in blood glucose levels post meals. In this manner, ridge gourd stimulates digestion, metabolism, insulin functions and aids in keeping diabetes in check.
7. Revitalises Skin Texture:
Bestowed with vitamin C and vitamin A which are famed for their antioxidant potential, ridge gourd helps eliminate detrimental free radicals from the system, avert oxidative damage to healthy skin tissues and detoxify and purify the blood. Incorporating ridge gourd as part of the daily diet in small portions in salads, juices, stir-fries, dals or curries works wonders in promoting blood flow to skin cells, remedying infections, acne, dark spots, for soft, clear and radiant skin.
8. Lowers Body Heat:
Ridge gourd is a water vegetable housing ample amounts of liquid content, which confer remarkable cooling effects and reduce excessive body heat. Additionally, this nourishing bounty encompasses a treasure trove of minerals including potassium, sodium, zinc, copper, selenium. These help neutralize surplus acidity in the body, produce a beneficial alkaline environment, besides tackling dehydration, restoring electrolyte balance and replenishing lost fluids, nutrients in the system.
9. Boosts Immunity:
One of the prime causes of eye, liver, stomach, and kidney infections is body’s low immunity and its inability to fight them leading to chronic inflammation. Ridge gourd contains Vitamin C, iron, magnesium, riboflavin, thiamine, and zinc that helps to reduce inflammation in the body thus keeping the immunity levels high.
10. Cures Ulcers:
Ridge gourd helps to manage acidity that can lead to stomach anomalies and ulcers. Owing to its ant-inflammatory effects and being a potential cooling agent, this vegetable helps to soothe peptic ulcers. Besides, it is also well known to alleviate burning sensation in the stomach and during urination.
11. Augments Heart Health:
Potassium and magnesium play an essential role in proper functioning of the cardiovascular system. Ridge gourd is extremely rich source of these minerals and powerful antioxidants which help to maintain a healthy heart by fighting free radicals and protecting the damage of cells.
Frequently Asked Questions
Is Ridge Gourd beneficial for weight loss?
Yes, Ridge Gourd is low in calories and high in fibre, making it a filling and nutritious addition to weight loss diets. It helps keep you full for longer, reduces calorie intake, and supports healthy weight management.
Can Ridge Gourd promote heart health?
Ridge Gourd contains antioxidants, vitamins, and minerals that support heart health by reducing inflammation, lowering cholesterol levels, and regulating blood pressure. It may help reduce the risk of cardiovascular diseases.
Is Ridge Gourd good for boosting immunity?
Yes, Ridge Gourd is rich in vitamin C and other antioxidants that help strengthen the immune system, protect against infections, and promote overall health and well-being.
How can Ridge Gourd be incorporated into the diet?
Ridge Gourd can be used in various culinary preparations, including curries, stir-fries, soups, stews, and salads. It can also be juiced or added to smoothies for a nutritious boost.
Does Ridge Gourd have any medicinal properties?
Yes, Ridge Gourd is valued in traditional medicine systems like Ayurveda for its medicinal properties. It is believed to have anti-inflammatory, anti-diabetic, and anti-microbial effects.
Are there any side effects associated with Ridge Gourd consumption?
Ridge Gourd is generally safe for consumption when eaten as part of a balanced diet. But in some cases, excessive intake of this vegetable may cause gastrointestinal discomfort. Pregnant and breastfeeding women should consume Ridge Gourd in moderation.
What are the side effects of ridge gourd?
Ridge gourd is generally safe for most people, but excessive consumption may cause digestive issues like bloating or diarrhoea due to its high fibre content.
Is ridge gourd rich in iron?
Yes, ridge gourd contains a moderate amount of iron, which can help support healthy blood levels and prevent anaemia.
Can diabetics eat ridge gourd?
Absolutely, ridge gourd is low in calories and has a low glycemic index, making it a great choice for diabetics.
Is ridge gourd good for gas?
Yes, ridge gourd has natural diuretic properties that can help reduce bloating and gas. It aids digestion and helps in eliminating excess water from the body.
Is ridge gourd hot or cold?
Ridge gourd is considered a cooling vegetable in Ayurvedic terms, making it ideal for consumption in hot weather or to balance body heat.
Is ridge gourd good for kidney?
Yes, ridge gourd is beneficial for kidney health due to its diuretic properties, which help in flushing out toxins and reducing the risk of kidney stones.
Is capsicum good for creatinine?
Capsicum (bell peppers) may help lower high creatinine levels due to its high antioxidant and vitamin content. It supports kidney health and helps in detoxifying the body.
Is ridge gourd good for liver?
Yes, ridge gourd supports liver health by aiding in detoxification and improving liver function. Its antioxidants and vitamins help protect the liver from damage.
Is gourd good for creatinine?
Yes, gourds like ridge gourd can help lower creatinine levels due to their hydrating properties and ability to promote kidney function. They aid in detoxifying the body and maintaining kidney health.
(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor's Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
1. Nutritional and Antioxidant Components of Ridge Gourd (Luffa acutangula L. Roxb) Fruits of Promising Genotypes and Varieties January 2016 DOI:10.21276/sjavs.2016.3.5.9 - By U. K. Kandoliya, Gopal Virjibhai Marviya, Pieter Bodar, N. V. Bhadja and B A Golakiyahttps://www.researchgate.net/publication/309048515_Nutritional_and_Antioxidant_Components_of_Ridge_Gourd_Luffa_acutangula_L_Roxb_Fruits_of_Promising_Genotypes_and_Varieties
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5052181/
