Bottle gourd (lauki/ghiya) is one of those vegetables that youngsters run away from. Some of us find it very bland in taste. Bottle gourd has been a part of Indian cuisine for a long time. The benefits of bottle gourd are just too many to ignore.
Bottle gour’s scientific name is Lageneria vulgaris . It has several other names in India and around the world -ghiya, doodhi, lauki, white gourd, bottle squash, calabash gourd etc.
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Nutrition in Bottle gourd / Lauki
|Amount per 100 gms of Raw Bottle gourd|
|Nutrient||Amount||% daily value|
|Calcium||24 mg||2 %|
|Iron||0.25 mg||2 %|
|Folate||4 µg||1 %|
|Vitamin C||8.5 mg||10 %|
|Vitamin B6||0.03 mg||3 %|
|Zinc||0.7 mg||7 %|
|Pantothenic acid||0.114 mg||3 %|
|Magnesium||11 mg||3 %|
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Bottle gourd
Benefits of bottle gourd have been discovered long long time back by Ayurveda. But bottle gourd started trending and became famous after Ramdev baba started promoting bottle gourd juice benefits in his yoga camps during his initial camping day. A lot of people started consuming bottle gourd juice on a daily basis every morning. They started noticing the benefits on their health and bottle gourd became a part of every Indian house hold. Let us study some of the health benefits of bottle gourd.
Provides more nutrients and very few calories and fat :
If you are on a low calorie diet, Bottle gourd is the best choice to go for. 96 % of this gourd is comprised of water. Bottle gourd is high in dietary fibre and provides only 15 calories per 100 gm and only 0.1 gm fat in 100 gm. It provides vitamin C and some B vitamins, trace elements and minerals like iron, sodium and potassium
Aids in Digestion:
Bottle gourd provides good amount of both soluble and insoluble fibre and water. It helps in digestion and related problems like constipation, flatulence and acidity. The insoluble fibre also helps in conditions like piles.
Bottle gourd has cooling and calming ability due to its good water content. It is very helpful during summers and specially those who work under the hot sun as it has the ability to prevent heat strokes and recovers the water lost due to perspiration.It can be consumed in a juice form or cooked as a veggie.
Bottle gourd has a diuretic effect on body. Hence it helps in flushing out the excess water stored in the body as swelling and bloating. Prepare a glass of fresh bottle gourd juice and add a teaspoon of lime juice and consume . This alkaline mixture helps in dilution of acidic urine and in relieving the burning sensation in the urinary tract because of high acid content in urine.
Helps in weight loss:
Bottle gourd provides excellent nutrition with minimum calories and fat, Hence it is best for weight loss. It also helps in lowering the cholesterol in the blood. It is high in fiber and water content . Consume fresh bottle gourd juice , the first thing in morning on an empty stomach,this will help you keep away hunger pangs.
Prevents Premature graying hair:
Ancient Ayurveda says drinking fresh bottle gourd juice in the morning on a regular basis can be very useful for prevention and treatment of prematurely graying hair.
Beneficial for skin:
Bottle gourd in its natural form can be used in internal cleansing of your skin.It helps in balancing the oil secretion on face and helps keep acne and pimple problems at bay. It helps protect against various types of skin infections.
Aids in sleeping better and insomnia:
Sesame oil when mixed with bottle gourd juice helps to cure problems of insomnia. The leaves of the gourd when consumed in cooked forms cools the brains and helps in curing sleep related problems and aids in sleeping better.
Revitalization and replacement of lost fluids:
Those suffering from diarrhea, high grade fever or other health issues which are related with profound sweating and water losses should consume a glass of bottle gourd juice. It helps in replacing the lost body water and curbs excessive thirst in diabetics. Treats fatigue and revitalizes.
Bottle gourd is also beneficial in conditions like jaundice and inflammation of kidneys.
How to Use Bottle gourd to avail health benefits ?
Bottle gourd can be used in various ways in day to day life. Some Ayurveda experts advice on taking it early in the morning in juice form on empty stomach , while some believe that it is beneficial when eaten in any form and at any time of the day . Following are mentioned some ways in which you can consume bottle gourd.
Bottle gourd juice
You can consume bottle gourd in juice form. it works well when consumed early in the morning on empty stomach.
Recipe of preparing Bottle gourd juice –
- Take a bottle gourd , wash it thoroughly and peel the outer cover.
- Scoop out the seeds parts from the center of the gourd.
- Cut the remaining pulpy part of Bottle gourd in to pieces.
- Note – It is important to taste a small piece of bottle gourd and check if it is bitter. In case it is bitter, discard the bottle gourd immediately . Bitter tasting bottle gourds can be toxic for health and may lead to disastrous results. Hence it is crucial to always check the taste of bottle gourd before you juice it.
- After you are sure about the taste of bottle gourd , put the cut pieces in a juicer , add 10 tulsi leaves and 10 mint leaves . remove the juice and strain it in a strainer.
- You can consume it as it is. Or add a little rock salt (if you do not have hypertension ).
Bottle gourd Pancake / Chilla / Dosa
Lets face it . Bottle gourd is not really a very tasteful food to consume , and many people detest its tastes. Making this bottle gourd pancake is not only simple and quick , but also a very tasty recipe.
Recipe of preparing Bottle gourd chilla –
- Take 1 bowl Besan and 1 bowl rawa. Mix them together.
- Add grated bottle gourd, chopped corriender leaves , grated ginger and chopped green chilly.
- Add salt to taste. ass a little water to make dosa like batter.
- Spread the batter on a non- stick pan (just like dosa). and roast it from both the sides.
- Optional – You can add grated carrots and chopped spinach leaves to enhance the nutrition and taste of these yummy pancakes.
Bottle gourd is an excellent food with loads of nutritional value. Avoid crash diets and choose to eat healthy veggies like bottle gourd for weight loss.