Ash gourd is a low-calorie vegetable packed with essential nutrients that support hydration, digestion, and overall wellness.
Understanding Ash Gourd’s Nutritional Profile
Ash gourd, also known as winter melon or white pumpkin, is a versatile vegetable widely used in Asian cuisines and traditional medicine. Its nutritional composition makes it a powerhouse for health-conscious individuals. Primarily composed of water—about 96%—ash gourd offers hydration alongside a modest supply of vitamins and minerals.
This vegetable contains essential nutrients such as vitamin C, vitamin B-complex (including B1, B2, and B3), calcium, iron, and potassium. It is particularly low in calories and fats, making it an excellent choice for weight management or detox diets. The fiber content in ash gourd aids digestion and promotes gut health by supporting regular bowel movements.
Moreover, ash gourd contains antioxidants that help combat oxidative stress caused by free radicals. These antioxidants contribute to reducing inflammation and supporting immune function. Its mild diuretic properties assist in flushing out toxins from the body, promoting kidney health.
Macronutrients and Micronutrients Breakdown
The nutrient density of ash gourd is impressive considering its high water content. Below is a detailed table presenting the average nutritional values per 100 grams of raw ash gourd:
| Nutrient | Quantity per 100g | Health Benefit |
|---|---|---|
| Calories | 13 kcal | Supports weight control due to low energy density |
| Water | 96 g | Keeps the body hydrated and flushes toxins |
| Carbohydrates | 3.4 g | Provides slow-release energy without spiking blood sugar |
| Dietary Fiber | 0.5-1 g | Aids digestion and promotes satiety |
| Protein | 0.6 g | Supports tissue repair and muscle maintenance |
| Total Fat | 0.1 g | Minimal fat content supports heart health |
| Vitamin C (Ascorbic Acid) | 10 mg (approx.) | Boosts immunity and acts as an antioxidant |
| Calcium | 19 mg | Strengthens bones and teeth |
| Iron | 0.4 mg | Aids oxygen transport in blood cells |
| Potassium | 150 mg (approx.) | Regulates fluid balance and supports heart function |
Key Takeaways: Ash Gourd Nutritional Benefits
➤ Low in calories: Ideal for weight management diets.
➤ Rich in water content: Helps keep the body hydrated.
➤ High in fiber: Supports healthy digestion and gut health.
➤ Contains antioxidants: Protects cells from oxidative stress.
➤ Good source of vitamins: Boosts immunity and energy levels.
Frequently Asked Questions
What are the main nutritional benefits of Ash Gourd?
Ash gourd is low in calories and high in water content, making it excellent for hydration and weight management. It provides essential vitamins like vitamin C and B-complex, along with minerals such as calcium, iron, and potassium that support overall health.
How does Ash Gourd support digestion and gut health?
The fiber in ash gourd helps promote regular bowel movements and improves digestion. Its mild diuretic properties also aid in flushing out toxins, which contributes to a healthier digestive system and better gut function.
Can Ash Gourd help with immune system support?
Ash gourd contains antioxidants, including vitamin C, which help combat oxidative stress from free radicals. These antioxidants reduce inflammation and strengthen immune function, helping the body defend against illnesses.
Is Ash Gourd beneficial for weight management?
With only about 13 calories per 100 grams and high water content, ash gourd is ideal for weight control. It provides slow-release carbohydrates and fiber that promote satiety without adding excess fat or calories.
What minerals in Ash Gourd contribute to heart and bone health?
Ash gourd supplies potassium, which helps regulate fluid balance and supports heart function. Calcium present in the vegetable strengthens bones and teeth, making it beneficial for maintaining cardiovascular and skeletal health.