Ash gourd
Ash gourd, also known as winter melon, wax gourd, or Chinese watermelon, is one of the most widely harvested plants in the Cucurbitaceae family. It is used in various international cuisines.
We may produce several foods with winter melon, including stew, candies, soups, cakes, curries, stir-fries, curries, winter melon juice and winter melon tea.
The winter melon is a fruit indigenous to the southern Asian region. The benefits of winter melon are becoming more popular due to its distinctive nutrients. Ash gourd is low in calories, fat, protein and carbohydrates and is 96% water. This vegetable is a fibre-rich food.
Ash gourd is a good source of vitamin C, flavonoids and carotenoids, which may help guard the body against cell damage and type 2 Diabetes.
The ash gourd, a nutritious vegetable, is used to make petha, a type of sweet and candy, as well as several traditional Indian cuisines such as kootu, curry, sabzi and dal.
The ash gourd seeds and leaves, as well as the vegetable, have a wide range of medicinal and therapeutic properties. In addition, ash gourd juice and roots are healthy for skin and hair.
Appearance and taste
Fine hairs cover the unripe ash gourd, which falls off as the gourd ripens. The skin of the vegetable can be dark green to light grey. Ripe gourds have a unique white ash coating. The melon’s other common name, “ash gourd,” comes from this dusty covering. The gourd’s shape can also change, ranging from spherical to oblong.
Ash gourds have a mellow, cucumber-like flavour. On hot days, it can be added to any form of salad, smoothie or juice because it hardly has any flavour of its own.
To reduce the melon’s natural cooling properties while preserving its raw energy boost on cooler days, we can either add honey or black pepper to the fruit.
Nutritional value
Winter melons have abundant nutrients, including vitamins and minerals. It has a low sodium and saturated fat content. The following nutrients can be found in 100 grammes of winter melon.
- Water - 96.1 g
- Energy - 13 Kcal
- Carbohydrates - 3 g
- Protein - 0.4 g
- Fibre - 2.9 g
- Calcium - 19 mg
- Vitamin C - 13 mg
- Magnesium - 10 mg
- Vitamin B2 - 1.3 mg.
Health benefits of Winter melon
Manages type 2 Diabetes
Winter melons are low in calories and great for individuals with Diabetes and those looking for weight loss.
According to studies, winter melons may assist people with type 2 Diabetes mellitus in lowering their blood sugar levels. The Cucurbitaceae family of vegetables also provides healthy fibres, carotenes (pro-vitamin A), potassium, and vitamin C. Consuming them frequently can assist in controlling type 2 Diabetes.
Regular use of winter melons by people with Diabetes mellitus may lower their blood sugar levels.
Boosts immune system
Due to the presence of vitamin C, which promotes the production of white blood cells, ash gourd is an effective immune booster. It also contains zinc in a considerable amount, which is another important element of immunity.
Heart-healthy
There is negligible cholesterol content in ash gourd. Including this vegetable in the diet regularly is vital for heart health. Boiled ash gourd is the best way to consume it for heart health. Due to their high fibre content, ash gourd intake helps lower cholesterol levels in the body, thereby preventing cardiovascular diseases.
Treats ulcer
A peptic ulcer is a disorder that causes the stomach or intestine’s tissue lining to rupture. Ash gourds may prevent peptic ulcers by eliminating free radicals. It helps reduce the volume and acidity of the stomach.
Self-medication should never be used because it can have major negative consequences.
Detoxifies kidney
The water-rich ash gourd greatly cools the hot body and balances the internal organs of the liver and kidneys. It also helps with dysuria, constipation, urinary tract infections (UTI), kidney stones removal, renal process regulation and ensuring smooth bowel and bladder movements.
Eye disorder
Antioxidants in winter melon assist in lowering retinal oxidative stress. As people age, the amounts of vitamin C in their eye lenses may decline, which could affect their eyesight. Fresh winter melons may raise vitamin C levels in the lens when consumed.
Riboflavin deficiency can result in night blindness and is also present in winter melons. A sufficient riboflavin intake can aid in the condition’s prevention.
It is well known that riboflavin, sometimes known as vitamin B2, insufficiency is the primary cause of most eyesight issues. Vitamin B2 is prevalent in winter melon. With only one serving, it provides 11% of our daily nutritional needs.
Eating more winter melon can easily lower the risk of eye diseases. The other antioxidants aid in reducing macular degeneration and oxidative stress on the retina.
Increases energy
Vitamin B2 is essential for body metabolism as it ensures that the foods we eat are converted into energy we can use. The high vitamin B2 content in winter melon affects a person’s well-being and hormonal balance, which is necessary for us to function properly.
Role in depression
There exist hundreds of millions of people who suffer from depression, a common mental illness. Ash gourd suppresses the MAO-a enzyme, which helps treat depression.
The enzyme monoamine oxidase (MOA) controls hunger, mood, sleep and emotion. The ash gourd may increase dopamine, serotonin and norepinephrine levels while lowering GABA levels. Ash gourd may help with depression in this way.
Improves cognitive function
Winter melon is a great option to improve blood circulation due to its iron content. Iron is significant for the production of red blood cells. Therefore consuming iron will result in improved circulation of oxygenated blood.
The winter melon or ash gourd helps to improve memory, concentration and focus while preventing anaemia and ensuring healthy blood flow to the brain. This helps improve an individual’s cognitive function.
Accelerates weight loss
Winter melon is often praised for being an effective weight-loss aid because of its high fibre content and low-calorie count. Consuming ash gourd gives a feeling of fullness, reducing the desire for between-meal munchies and binging.
By promoting muscle building and boosting metabolism, the combination of critical nutrients and minerals found in ash gourd enhances the impact of weight loss.
Uses for skin and hair
Winter melons are a great source of antioxidants and vitamin C, which are ideal and healthy for the skin. Vitamin C can be applied topically to treat and assist with photoaging-related changes.
Ash gourd can be used to treat hyperpigmentation. The vitamins in winter melons guard against oxidative stress on the skin. The most prevalent antioxidant and physiologically active form of vitamin C in the skin is ascorbic acid. Vitamin C has skin-brightening properties.
Numerous vitamins and minerals included in ash gourd nourish the hair strands. When used as a gel, it penetrates deeply into the scalp’s layers and protects follicles, preserving hair thickness and stability. Ash gourd is an excellent choice for long and strong hair.
How to eat winter melon?
We can prepare winter melon or ash gourd in stews, soups, stir-fries and other foods. Since the texture of the melon absorbs flavour easily and the melon itself has a bland flavour, it is usually prepared with highly seasoned ingredients. The addition of this ingredient to smoothies and salads makes them more appetising.
Ash gourd recipes
Ash gourd juice
Ingredients
- Ash gourd - 4-5 inch size
- Lemon - 6 teaspoons (juice)
- Black pepper powder - 3 teaspoon
- Salt - 3 tsp
Method of preparation
- Cut and remove the skin and seeds from the ash gourd.
- Blend until it is pureed and strained.
- Add salt, lemon juice and black pepper.
2. Ash Gourd and Lime Cooler Juice
- Add fresh lime juice, salt, and two to three cups of ash gourd to a juicer.
- Add a sprig of mint or cilantro to the mixture for a flavour boost.
3. Ash gourd raita
- Grate the ash gourd and combine it with the plain yoghurt.
- Season with salt, black pepper and a sprinkle of roasted cumin seeds.
4. Ash gourd smoothie
Watermelon and ash gourd make up a fantastic pair for a smoothie.
Method of preparation
- In a blender, combine equal portions of watermelon and ash gourd with yoghurt or plain water. Taste and add honey.
Side effects of Winter melon
Ayurvedic medicine claims that winter melon has a cold-aggravating effect. This can make some people’s cold worse. Therefore, refrain from taking them while having a cold and seek medical advice.
Potassium-rich winter melon may exacerbate digestive discomfort. Excessive consumption may worsen gastrointestinal discomfort and cause nausea, diarrhoea and pain in the abdomen.
Winter melon has a plethora of health benefits, but it also has some drawbacks. Winter melon should only be eaten in moderation by obese people. Since it is believed to elevate kapha, it is not recommended to drink it if someone has bronchitis, a cold or asthma.
It is always recommended to buy ash gourds fresh from the neighbourhood market or store since some pathogenic agents and pesticide residues may be present in aged stock.
Many essential trace minerals can be found in ash gourd. Excessive intake of vegetables is bad as it accumulates hazardous levels of these metallic elements in the body.
Ash gourd has a further cooling impact on the body, which could impede the healing process in patients with significant body temperature changes and severe fever.
Conclusion
Winter melon or ash gourd is an ancient fruit which is usually used as a vegetable. If incorporated into the diet, it can aid in the control of Diabetes, lower the chance of developing cancer and improve eye, skin and heart health. Due to their flavour, they can be a simple complement to any cuisine.
Winter melon is a simple addition to smoothies, salads and soups. However, winter melon can aggravate a cough or cold and interfere with digestion if consumed excessively. So, it’s best to use caution. Moderation in intake can be advantageous.
