Bitter Gourd-Benefits And Nutritional Facts
March 21, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
Bitter gourd– is also known as Bitter melon or Momordica charantia or karela. It is very bitter in taste. Here, in this article we are going to know about benefits and nutritional facts of bitter gourd.
It is a tropical vine that belongs to the gourd family and is closely related to zucchini, squash, pumpkin, and cucumber. It is a unique vegetable-fruit that can be used as food or medicine. It’s cultivated around the world for its edible fruit, which is considered a staple in many types of Asian cuisine. In addition to its sharp flavor and distinct appearance, bitter gourd has been associated with several impressive health benefits.
Benefits
Bitter gourd is especially rich in vitamin C, an important micro-nutrient involved in disease prevention. It provides folate, which is essential for growth and development, as well as smaller amounts of potassium, zinc, and iron. Bitter gourd has been shown to improve several markers of long-term blood sugar control, including levels of fructosamine and hemoglobin A1c. Consuming a capsule containing 4.8 grams of bitter melon extract each day led to significant decreases in belly fat.
- Wound healing.
- Bone formation.
- Skin health.
- Cures diabetes.
- Improved vision.
- Protects cells against damage.
- Relives from constipation.
- Ease digestion.
- Fights against cancer.
- Lowers cholesterol level.
- Aids weight loss.
Nutritional Facts
Bitter gourd is packed with several important nutrients. Bitter gourd is a good source of nutrients like fiber, vitamin C, folate and vitamin A. Bitter gourd is low in calories but high in fiber.
| Nutrients | Amount per 100 g |
| Energy | 20.79 kcal |
| Carbohydrates | 2.82 g |
| Protein | 1.44 g |
| Fat | 0.24 g |
| Calcium | 21.36 mg |
| Phosphorous | 44.9 mg |
| Fiber | 3.78 g |
| Omega 3 fats | 23.04 mg |
| Sodium | 13.09 mg |
| Potassium | 326 mg |
| Folate (vitamin-B9) | 60.28 mcg |
| Vitamin C | 46.53 mg |
| Beta carotene | 122 mcg |
| Vitamin A | 20.33 mg |
| Magnesium | 32.14 mg |
It’s also high in vitamin A, a fat-soluble vitamin that promotes skin health and proper vision. Bitter gourd is a good source of catechin, gallic acid, epicatechin, and chlorogenic acid, too — powerful antioxidant compounds that can help protect your cells against damage.
A 3-month study in 24 adults with diabetes showed that taking 2,000 mg of bitter melon daily decreased blood sugar and hemoglobin A1c, a test used to measure blood sugar control over three months. Another study in 40 people with diabetes found that taking 2,000 mg per day of bitter melon for 4 weeks led to a modest reduction in blood sugar levels. Bitter gourd is thought to improve the way that sugar is used in your tissues and promote the secretion of insulin, the hormone responsible for regulating blood sugar levels.