Nutritionist explains benefits of ridge gourd; Here's how you can add it to your diet

Ways to add ridge gourd to your diet (Picture Credit: Pexels)

Ridgegourd, popularly called “torai” in India, is a light and flexible vegetable that contains a lot of health benefits. It boasts fiber, vitamins and antioxidants that aid digestion, skin health and overall well-being. This low in calories, full of powerhouse nutrients has so much to offer healthwise even though it may look simple!

The modest green vegetable available in every Indian home, ridge gourd is one of the most underrated vegetables. It is famous for being high on water content and having a mild flavor with cooling effects, thus very suitable for summer and monsoon diet.

This fibrous veggie is packed with vitamin C, iron, magnesium, dietary fiber and antioxidants that assist the body to digest better, along with keeping skin healthy and enhancing immunity. Low in calories and fat Ridge gourd is perfect for those hoping to shed off some extra pounds.

Dr.Nehal Kulkarni, Pune-based dietitian and holistic nutritionist, says, “Ridge gourd is one of nature's easiest detox foods. Regular consumption can assist in cleaning the liver, digestion and keeping your body cool from inside – especially during hot and humid weather.”

What are the health benefits of ridge gourd (torai) and how to use it in daily cooking?

Aids Digestion
High fiber in ridge gourd helps smoothen digestion process by preventing constipation and keeps the gut clean. It is easy to digest and great for those with delicate stomachs.

Supports Weight Loss
Furthermore, being low in calories and high in water content, torai fills you up for longer periods and thus cuts down on unnecessary snacking — making it a perfect pick for weight-watchers.

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Detoxifies the Liver
Ridge gourd is a natural detoxifier which purifies the liver and works towards flushing toxins from the body in order to help metabolism.

Boosts Immunity
Rich in vitamin C and antioxidants, it boosts immunity and makes the body resistant to infections and inflammation.

Regulates Blood Sugar
Ridge gourd’s low glycemic index and high fiber content makes it the perfect candidate for a recommended vegetable in diabetes.

Improves Heart Health
Ridge gourd is rich in magnesium and potassium that helps control high blood pressure and ensures the proper functioning of the heart.

Promotes Healthy Skin
Its antioxidants and water content help keep skin hydrated and healthy while battling acne and signs of aging.

Provides Cooling Effect
Ridge gourd is also believed to have cooling properties in Ayurveda that can help reduce the body heat (inflammation).

Enhances Hydration

The water content in ridge gourd is more than 90%, and that helps us keep our bodies hydrated, especially during the boiling summer days.

Here are some great recipe for torai vegetables

Simple Torai Curry: Cooked with onions, tomatoes and mild spices.
Torai Moong Dal: You can make it with yellow lentils for a healthy high-protein meal.
Ridge Gourd Soup: Boil torai, blend it adding herbs for yummy Christmas detox soup.Peel Chutney: Do the same, but instead of tossing out those leftover peels, turn them into a tart, South Indian-ish chutney.

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Ridge gourd is not only a household vegetable but also good for doing the natural scrub which is said to be one of the healthiest foods in this world as it offers several benefits for you and gives the following: “Adding torai to your meals as a type of ‘vegetable fix’ adds a bit of layer of health to the diet — lowering fat and getting fitter,” says Dr. Kulkarni.

FAQs on benefits of ridge gourd:

1. What are the main health benefits of eating ridge gourd?
Ridge gourd is low in calories and rich in dietary fiber, making it great for digestion and weight management. It also helps detoxify the body and supports liver health.

2. Is ridge gourd good for diabetes?
Yes. Ridge gourd has a low glycemic index and contains compounds that help regulate blood sugar levels, making it a suitable vegetable for people with diabetes.

3. Does ridge gourd help in improving skin health?
Ridge gourd is rich in antioxidants and vitamin C, which promote healthy, glowing skin and help fight free radical damage that causes aging.

4. Can ridge gourd aid in weight loss?
Absolutely. With its high water content and very few calories, ridge gourd keeps you full for longer and supports healthy weight loss when included in a balanced diet.

5. How does ridge gourd benefit digestion?
The fiber in ridge gourd helps prevent constipation, improves bowel movement, and supports gut health by aiding proper digestion and detoxification.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.