Ridge gourd is the fruit of a sub-tropical vine that belongs to the cucumber family and is native to central and eastern Asia, including the Indian subcontinent. The plant is quite hardy and easy to cultivate and is even grown indoors in regions with colder climates. Ridge gourd is popular as a vegetable in various regional cuisines in Asia, but the fruit is only edible before it ripens. As it matures, the fruit becomes increasingly fibrous, which makes it unfit for consumption, but great for use as a loofah or scrubber!
The fruit should be used as a vegetable before it has matured completely, when it is still rather small and green, resembling a cucumber. Depending on where you reside, the fruit goes by many names including ridge gourd, ridged gourd, silk or silky gourd, sponge gourd, Chinese okra, angled luffa and vegetable gourd among others. The vegetable is often used in stir fries and soups in Vietnam and it is also an important feature in various regional cuisines in India, especially in Kerala, Karnataka, Andhra Pradesh and Maharashtra.
Commonly referred to as turai or torai in India, the ridge gourd is part of the gourd family, which includes other popular vegetables such as cucumbers, karela or bitter gourd, lokee or bottle gourd and chichinda or snake gourd. Because of its spongey texture, the ridge gourd is also described as luffa or sponge gourd. Aside from the obvious use of ridge gourd as a loofah, it also offers plenty of nutrition with its mild flavour and high fibre content. Ayurveda mentions several turai benefits. We'll take a closer look at the many ridge gourd benefits and uses of the plant.
1. May Aid in Weight Loss : Ridge gourd may promote weight loss as the calorie content in it is significantly low. It is full of fibers and may give a sense of fullness, reducing the urge to eat frequently.
People watching weight may consume it to stay refreshed and full without adding much fat to the overall diet.You can get a customized diet plan that suits your taste preference and helps you achieve your health goal at My Meal Plan by Aashirvaad.
2. Ridge Gourd for Heart Health : Maintaining Heart health is crucial for people of all ages. Ridge guard, a good source of potassium, may help maintain heart health as it may aid in maintaining sodium-potassium balance. It is also rich in other essential vitamins and minerals, fulfills the body's overall requirements along with a balanced diet, and may also help lower cholesterol levels.
3. Ridge Gourd for Glowing Skin : A healthy diet, along with the right amount of water intake, maybe the key to glowing skin. Especially during summer, the body requires more fluid and easier-to-digest food like Torai.The Turai contains 0.22gm of Zinc along with vitamins A and C. It also has the properties of maintaining and repairing skin tissues, which leads to glowing skin. It may also help in reducing the production of excess oil on the skin which may reduce the acne breakouts on the skin.
4. May Help in Lowering Body Heat : Ridge gourd is hydrating in nature due to its water content and may help lower body heat by regulating overall body temperature.
During summer, Torai may act as a natural cooler for the body. One key property of Turai is that it is alkaline in nature, which may help reduce the stomach’s acid level. It may also help in balancing the pH level that ultimately manages the body heat.5. May Boost Immunity : The vitamin C content in ridge gourd, along with other antioxidant properties, may help boost immunity. A strong immunity system helps fight various diseases and keeps the body healthy.Consuming Torai in an appropriate amount may result in increasing immunity. Consult a dietician at Consultation by Aashirvaad and get maximum knowledge on the use of Turai to fulfill your dietary needs.
6. Ridge Gourd for Digestion : A healthy digestive system is essential for maintaining overall health. Turai is a healthy addition to the balanced diet as it is high in fiber. Fibre plays an important role in balancing good bacteria in the gut.[5]A healthy digestive system may help relieve constipation as it regulates the bowel movement.You can take a Digestive Quotient test to learn more about your digestive health and make healthier choices.
7. May Act as Antioxidant : Ridge gourd may help in flushing the toxins out of the body because of its antioxidant properties. Vitamin C is a major vitamin required for detoxifying the body, and Torai is rich in it. Consuming ridge gourd in moderation may also help prevent premature aging as it is an antioxidant in nature.If you have any queries regarding this vegetable, Ask an Expert by Aashirvaad may be the right place to seek solutions.
8. May Help in Reducing Inflammation : Turai is known for having anti-inflammatory properties that may assist in reducing inflammation. It may cause a cooling effect in the body due to its water content.
The magnesium content in the ridge gourd is 16.15 per 100gm. Magnesium has some excellent properties that help relax muscles and reduce inflammation in the body. Stress levels also come down as the nerves relax. The addition of this vegetable can be a good source of magnesium in the overall diet.
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