The taste of gourds has not gained as much popularity when it is compared to other crunchy vegetables in discussions and, is often debated for their bland taste and lack of crunchiness vis-à-vis other greens that dominate the culinary scene.
While we savor our okras, green beans, cauliflowers, and root vegetables a bit more, we cannot overlook the health benefits these slender, round, or pear-shaped gourds provide. Cultivated around the globe, there are many gourd types available to mankind. One such gourd variety is luffa gourd or luffa, also referred to as loofah.
Yes, the vegetable which has given the bathing loofah its name. The articles delve into nutritional value, culinary uses, and recipes of this cylindrical-shaped spongy vegetable.
Where Is Luffa Gourd Found?
A produce of warm, tropical, and subtropical regions of the world, luffa also called sponge gourd is grown in India, China, and Thailand, where it is a staple in local cuisines. In Africa, luffa is cultivated in several countries for both culinary benefits and sponge-making purposes. Additionally, it can be found in parts of North American regions. From the cucumber (Cucurbitaceae) family, the luffa vine is a favorite among home gardeners because it is easy to grow, has medicinal properties, is great for culinary uses, and can be utilized beyond the kitchen. Thriving in warm climates, the luffa plant requires plenty of sunlight and the vines provide shade and beautify spaces due to their bright yellow blooms. When harvested young, luffa gourd is consumed as a vegetable, and it is widely used for its fibrous interior, which becomes a natural sponge when allowed to mature and dry, making it popular for personal care products.
Also Read: Ridge Gourd: Excellent Health Benefits Of Adding This Water Vegetable To Your Daily Diet
What Health Benefits Luffa Gourd Offers?
Luffa gourd is a healthy addition to any diet, low in calories and rich in nutrients. Here are some of its benefits:
Immunity Booster
The gourd is a rich source of essential vitamins and minerals, including vitamins A, C, and several B vitamins, as well as potassium and magnesium. All these components are important to upkeep immunity levels and ward off infections.
Ideal For Gut Health
Like all gourds, luffa is a great source of dietary fiber, which aids digestion and helps maintain great gut health.
Keeps The Body Hydrated
Gourds are known for their super high water content. Luffa gourd also being from the same family keeps you hydrated and prevents the risk of lack of fluids in the body.
Fights Liver Ailments
Gourds have detoxifying properties, helping to cleanse the liver and eliminate toxins from the body. Luffa gourd can help the body heal from jaundice and other liver disorders.
Aids Skin Glow
The presence of several vitamins, phytonutrients, and antioxidants in this gourd can combat oxidative stress and keep harmful free radicals away. When the body has less stress, the skin is bound to become healthy and radiate.
Promotes Weight Management
Luffa gourd is low in calories and high in fiber, which makes it a great addition to a weight-loss diet.
Supports Heart Health
The potassium content in this fibrous gourd variety helps to regulate blood pressure and support cardiovascular health.
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What Are The Various Uses Of Luffa Gourd?
Here is how this long green gourd is used worldwide:
- Young luffa gourd can be sliced and added to stir-fries and gravies
- It can be an amazing addition to soups and broths for adding a mild flavor
- In some cuisines, it's cooked in curries or mixed with other vegetables
- When young, it can also be eaten raw in salads
- In some cultures, it is pickled for preservation
- The fibrous material of this gourd can be used in crafts and as a biodegradable alternative to synthetic sponges
- Dried luffa can also be used as a mulch in garden to retain moisture in the soil
- Luffa sponges are gentle on the skin, making them ideal for exfoliating during baths.
- The absorbent and scrubbing properties make luffa sponges effective for washing surfaces, and even fruits and vegetables.
Also Read: Teasel Gourd/Kantola: Must-Try Recipes Of This Monsoon Vegetable To Boost Immunity
Whether you enjoy it as a vegetable or use it for its fibrous properties, luffa gourd can be a nutritious addition to your diet. And so, we present a super simple recipe made from nutritious luffa that will boost your health and make a fantastic addition to your meals.
Luffa Gourd In Coconut Cream
Ingredients
- 1 medium luffa gourd, peeled and sliced
- 1 cup coconut cream
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon coconut oil or vegetable oil
- 1 teaspoon turmeric powder
- Salt and pepper to taste
Method
- Heat the coconut or vegetable oil over medium heat
- Add the chopped onion and keep sauteing until the onions become translucent
- Add the garlic and turmeric powder, cooking for another minute until fragrant
- Add the gourd and let it become soft
- Pour in the coconut cream slowly
- Season with salt and pepper
- Let it simmer for ten minutes
- Garnish with fresh cilantro if desired and serve hot
(This content is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile, Preeti Sharma
Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
Development of fast and high-efficiency sponge-gourd fibers (Luffa cylindrica)/hydroxyapatite composites for removal of lead and methylene blue
Ahmed A. Oun, Kholod H. Kamal, Khaled Farroh
https://www.sciencedirect.com/science/article/pii/S1878535221002963
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6232903/
