Health benefits of bitter gourd (Bitter melon) - fitROSKY

 

Bitter gourd also known as Bitter melon and in India it is known as Karela in Hindi. Bitter melon commonly grown in Asia, Africa and the Caribbean. Bitter gourd name depicts its taste but it has numerous health benefits. The Chinese variety of bitter gourd is long, pale, green and covered with wart-like bumps and Indian variety of bitter gourd is narrow and has a pointed end. 

Bitter gourd belongs to Cucurbitaceae family, originated in Africa and it is widely used in East Asia, South Asia, and Southeast Asia. 

Bitter gourd has been used as traditional medicine for treatment of Diabetes, cough, respiratory disease, skin disease, wounds. 

Bitter gourd is contraindicated in pregnant women because it can responsible for miscarriage.

Some adverse effect has been also reported, like diarrhea, pain, fever, hypoglycemia, chest pain. but these effects are generally mild and do not require any treatment, get resolve with rest. 

Despite having a bitter taste it has tremendous health benefits:

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Nutritional facts of bitter gourd

Per 100 gram of bitter gourd it contains:

Calories	19
Carb	4.32 g
Protein	0.84 g
Fat	0.18 g
Sugar	1.95 g
Fiber	2 g
Folate	51 ⴎg
Niacin	0.28 mg
Pantothenic acid	0.193 mg
Riboflavin	0.053 mg
Vitamin A	6 ⴎg
Thiamine	0.051 mg
Vitamin C	33 mg
Vitamin K	4.8 ⴎg
Vitamin E	0.14 mg
Calcium	9 mg
Iron	0.38mg
Magnesium	16 mg
Manganese	0.086 mg
Phosphorus	36 mg
Potassium	319 mg
Sodium	6 mg
Zinc	0.77 mg

1. Packed with full of nutrition

Bitter gourd is an excellent source of certain nutrients, such as Vitamin A, Vitamin C, folate, iron, zinc. 

Bitter gourd is high in vitamin A, which support your healthy vision and promote healthy skin. 

It also contain good amount of vitamin C, which responsible for your strong immunity, bone formation and it also contain some amount of folate, iron and zinc.

It is also a low calories food which is good for weight loss and high in fiber (single cup of bitter gourd can full fill estimated 8% of your daily fiber need. 

Also read: Hidden benefits of Spirulina

2. Helps in Diabetes

As we already told that bitter gourd has been used as traditional medicine to treat diabetes for very long time across the world. 

A study of 2013 has been shown that bitter gourd contain some compounds which help promote insulin secretion and regulate the blood sugar level. 

Another study of 2018 has been shown that, taking 2000mg of bitter gourd daily decreases in weight, BMI, fat percentage, blood glucose level and significant increase in AUC of insulin, total insulin secretion.

Another 2017 pilot study has shown that bitter gourd juice is help reducing the blood sugar level and it is beneficial for diabetic patient. 

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3. Help decrease cholesterol level

Cholesterol is wax like substance which found in our body and it is two types bad cholesterol and good cholesterol, bad cholesterol is also known as Low density lipid protein which is not good for your overall body, it increases the risk of heart disease. 

Bitter gourd doesn't contain cholesterol. 

2017 study has been shown that bitter gourd extract was most effective in reducing the cholesterol and triglycerides in hypercholesterolemic rats.

Another study has been shown that giving rats a bitter gourd seed extract reduced cholesterol level.

Animal studies are somewhere proved that bitter gourd help reducing cholesterol level, but some stuedies are needed to determine that same effects are apply on humans.

4. Help weight loss

Bitter gourd is better option for those who looking for weight loss. it contains very low amount of calories, i.e., 19 calories on 100 gram of bitter gourd. 

Bitter melon is also a rich source of fiber and fiber plays a vital role in weight loss, it keeps you full for longer and reduce appetite. 

A 2012 study has been shown that 'participant reduce 0.5 inches from their waist circumference after seven weeks. 

Another 2015 study in rats has shown that, extract of bitter gourd have anti-obesity effects and potential to modulate lipid profile of mice by suppressing body weight.

5. Contains cancer-fighting properties

Some researches suggests that bitter gourd have certain compounds with cancer-fighting characteristics.

A 2012 test-tube study has shown that extract of bitter gourd was effective on cancer cells of nasopharynx, stomach, lung and colon.  

However, there are very limited research in humans, lots of studies are needed to understand that how bitter gourd can affect cancer growth and development.

Side Effects of bitter gourd 

Everything that your are eating in high amounts could show certain side effects. So, same bitter gourd also have some side effects when you consume this in high amounts.

 

• Diarrhea and abdominal pain (most likely by consuming its juice more than recommend amounts)
• Headache, fever
• Hypoglycemia (low blood sugar level)
• Miscarriage 
• Excess vaginal bleeding 
• Liver damage
• Chest pain
• Favism 
• It could be very dangerous if your are consuming bitter gourd with insulin.  
• Dehydrogenase deficiency 
  

 

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