Nutritional Value of Bitter Gourd (per 100 grams)
| Nutrient | Amount |
| Calories | 17 kcal |
| Protein | 1 g |
| Carbohydrates | 3.7 g |
| Dietary Fiber | 2.8 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.1 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
| Potassium | 296 mg |
| Calcium | 19 mg |
| Iron | 0.43 mg |
| Magnesium | 17 mg |
| Phosphorus | 31 mg |
| Vitamin C | 84 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.04 mg |
| Folate | 72 μg |
| Vitamin A | 471 IU |
| Vitamin K | 4.8 μg |
Interesting Facts about Bitter Gourd
- Natural Insulin: Bitter gourd is often referred to as “plant insulin” due to its ability to help regulate blood sugar levels. It contains compounds like charantin and polypeptide-p, which mimic insulin’s effect on the body.
- Rich Culinary History: Bitter gourd has been used in various cuisines worldwide, from Indian and Chinese to Caribbean dishes. Its unique bitter taste is often balanced with spices and other ingredients.
Origin
Bitter gourd is believed to have originated in Africa or India and has been cultivated for thousands of years. It is now widely grown in tropical and subtropical regions around the world, including Asia, Africa, and the Caribbean.
Health Benefits
- Blood Sugar Control: Bitter gourd has compounds that help regulate blood sugar levels, making it beneficial for individuals with diabetes.
- Rich in Antioxidants: The high levels of vitamin C and other antioxidants in bitter gourd help protect cells from damage by free radicals.
- Digestive Health: Bitter gourd aids digestion and can help relieve constipation due to its high fiber content.
- Boosts Immunity: The vitamins and minerals in bitter gourd, particularly vitamin C, help boost the immune system and improve overall health.
Specific Body Parts/Organs Benefited
- Pancreas: Bitter gourd helps improve the function of the pancreas and regulates insulin secretion, which is beneficial for managing diabetes.
- Digestive System: The fiber content aids digestion and promotes a healthy digestive system by preventing constipation.
- Skin: The antioxidants and vitamins in bitter gourd contribute to healthy skin by reducing inflammation and preventing skin problems like acne.
Sources
- USDA FoodData Central
- Healthline
- Medical News Today
