Discover the excellent health benefits of bottle gourd. Learn its top uses, nutritional value, and possible side effects to make informed wellness choices.
Are you wondering why doctors recommend green vegetables over starchy ones? It’s because they are low in calories, high in nutrients, and promote good heart health. Bottle gourd, calabash, or Lagenaria siceraria, is a green vegetable with numerous health benefits. It is an elongated bottle-shaped vegetable widely used in Asian, Indian, and African cuisines. The vibrant green vegetable is harvested when it is tender.
It can be used to prepare delicious yet healthy dishes, desserts, and much more. Although bottle gourd has various health benefits, it also comes with its own set of precautions. So, in this article, we’ll unveil everything about this healthy vegetable. From its uses and nutritional value to health benefits and potential side effects, this guide covers everything to help you make the most of it.
Let’s Get Started!
What is a Bottle Gourd (Lauki)?
As mentioned in the introduction, a bottle gourd is a vine plant, belongs to the Cucurbitaceae family. It is widely cultivated for its edible fruit, which is described as a super hydrating, elongated, and cylindrical shape like vegetable. It has a light green skin with white flesh inside. It is a low-calorie vegetable, best known for its hydrating and digestive properties. Often used in stews, curries, and soups, bottle gourd is one of the most recommended vegetables by doctors and dieticians. Make sure you consume it fresh to prevent toxicity and bitterness.
The Nutritional Value of Bottle Gourd (100 Gram)
The vegetable contains 96.1 per cent water content, making it a light and easy-to-digest food option. It can help people lose weight quickly due to its high dietary fiber and low calories and cholesterol. The best part is that bottle gourd is packed with vitamins A, B, and C, helping you stay healthy and active.
Here is the nutritional value of 100 grams of bottle gourd:
| Nutrients | Nutritional Value per 100 grams of Bottle gourd |
| Calories | 10-15 kcal |
| Protein | 0.53 – 0.60 g |
| Fat | 0.13- 0.15 g |
| Carbohydrates | 1.68 – 2.50 gm |
| Fibre | 2.12 gm |
| Calcium | 15.42 mg |
| Phosphorus | 16.1 mg |
| Zinc | 24.63 mg |
| Sodium | 1.46 mg |
| Potassium | 124mg |
| Magnesium | 10.93 mg |
Tip: It can be added to a balanced diet to gain all nutritional value. Make sure you eat enough proteins, carbs, good fats, and other minerals to stay healthy.
Understanding the Properties of Bottle Gourd
You will be surprised to know that this green colour vegetable can do wonders when consumed in moderation. You must include in your diet to manage diabetes, ulcers, piles, weight, hypertension, and heart health. The pulp of the fruit is known for its hydrating and cooling effect. Let’s break down the properties to understand them better:
- Antihyperlipidemic Property
The fruit can help manage cholesterol levels if consumed properly. It has antihyperlipidemic properties that can alleviate the amount of bad cholesterol or LDL in the blood. It can also help prevent plaque accumulation in the arteries and minimize heart-related disorders.
- Antioxidant Properties
Believe it or not! Bottle gourd is one of those fruits that has the right antioxidants. This means it can help remove harmful radicals from the body. It also prevents cellular damage, contributing to overall health. Though not scientifically proven, it can help reduce the risk of chronic health diseases.
- Antimicrobial Property
You can consume the vegetable to gain natural antimicrobial properties that can fight against various fungi and harmful bacteria. It can help prevent infections while improving your immune system.
- Cardioprotective Property
Potassium and magnesium in bottle gourd can help manage your blood pressure levels. It can also help reduce the risk of heart strokes and attacks. However, it is recommended to consult your doctor if you have any pre-existing heart-related problems because they know best.
- Anthelmintic Property
It also comes with anthelmintic properties that can help expel parasitic worms and other parasites from the body. You must consume it to boost your digestive health and prevent infections.
What are the Key Health Benefits of Bottle Gourd?
Key benefits of consuming bottle gourd are listed below:
- Completes Your Hydration Requirements
Drinking 3-4 litres of water is essential to stay hydrated. However, sometimes, it is difficult to drink enough water. That’s where this magical fruit/vegetable comes in. Bottle gourd is made of 92 per cent water, making it an excellent source of hydration. Adding a bottle gourd juice in the morning can help keep the body hydrated, especially during summers. The high water content makes it a great choice when your body needs a high amount of hydration. You can include it in your diet and also drink enough water to prevent dehydration.
- Helps in Managing Weight
Low in calories and high in fibres, adding bottle gourd to your diet can help you stay full longer while helping you stay on your calorie deficit goals. It can also support digestion, and that’s why it is good to have soups and juices to stay fuller and healthier when losing weight. Make sure you follow an active lifestyle and reduce processed food consumption for effective weight management.
- Promotes Healthy Digestive Health
As this vine vegetable is rich in fibre and water content, eating bottle gourd regularly can help promote good digestive health. It can provide relief from irritating digestive problems, contributing to a healthy digestive system.
- Reduces Heart Risks
There is no denying that bottle gourd is rich in potassium and low in sodium, which can help control blood pressure. People with hypertension problems should consume bottle gourd in moderation. They can prepare curries and soups to manage cholesterol.
- Manages Diabetes
Due to its low glycemic index, bottle gourd is a great vegetable for diabetic patients. It can be included in the diet to manage blood sugar levels. However, it is important to continue prescribed medications, avoid sugary and starchy foods, and maintain an active lifestyle.
- Promotes Liver Health
The vegetable contains phenolic, flavonoids, and antioxidants that can remove toxins from your body. It can protect the liver cells from damage caused by toxins. That’s why it is one of the detoxifying vegetables that can flush out toxins from your body and promote liver health.
Potential Side Effects of Bottle Gourd
Of course, bottle gourd is safe to consume, but there are certain precautions to consider:
- Toxicity in Bitter Bottle Gourd Juice
Remember that bitter-tasting bottle gourd juice can be toxic to consume. It may lead to serious health concerns, such as vomiting, abdominal pain, nausea, and more severe reactions. This happens due to the presence of cucurbitacins, a toxic compound found in some gourds.
Caution: It is always good to taste a small piece of a raw gourd before squeezing to a juice. If it is bitter, better to discard it.
- Leads to Allergic Reactions
Some people may be allergic to bottle gourd. The common symptoms are itching, digestive upset, and swelling. So, consult your dietician if you have underlying allergy issues.
- Risks Related to Overconsumption
Drinking excessive amounts of its juice, even if it is not bitter, may cause digestive problems, such as diarrhea and bloating.
Best Ways to Consume Bottle Gourd To Maximize Its Nutritional Value
- It is always good to choose fresh and tender gourds that come with smooth skin and no bruises
- Avoid a bitter-tasting gourd
- Properly cook it when preparing curries and soups
- If juicing, mix it with mint, gooseberries, and carrots to add more nutritional value
- Consult a doctor if you have allergies.
Conclusion
Bottle gourd is a powerful vegetable packed with hydration, fibre, and health-boosting nutrients. From aiding digestion to supporting heart and weight health, it’s a valuable addition to your diet. However, caution should be exercised, especially with its juice form, to avoid potential toxicity.