You can make ridge gourd a regular part of your diet. After all, the health benefits of zucchini cannot be ignored.
Zucchini, also known as courgette, comes from the gourd family. Its specialty is its mild taste and soft texture. Zucchini can be green or yellow, and are often used in cooking various dishes. It has many health-promoting properties due to its nutritional profile that includes vitamin C, manganese and potassium. Luffa can help in weight loss as well as heart and eye health. Read on to know more about the nutrition and health benefits of ridge gourd.
What are the benefits of eating ridge gourd?
Zucchini is rich in essential nutrients like vitamin C, vitamin A, potassium and folate. Dietitian Sanya A Arora says these nutrients play an important role in immune function, vision, heart health and cell division.
Here are some of its primary health benefits:
1. Weight Management
Zucchini is low in calories, so it is a great choice for people who want to lose or maintain weight. It provides bulk food without adding extra calories.
2. Keeps you hydrated
Luffa has high water content, which helps in keeping you hydrated. This may be especially beneficial for people who struggle to drink enough water.
3. Promotes digestive health
Luffa is a good source of dietary fiber, which promotes digestive health. Fiber may help prevent constipation, regulate blood sugar levels, and contribute to a feeling of fullness, which can aid weight management.
4. Antioxidant properties
Zucchini contains antioxidants, including vitamin C and beta-carotene, which help protect the body and cells from free radical damage. Experts say that antioxidants play a role in reducing inflammation and the risk of chronic diseases.
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5. Heart Health
The amount of potassium present in ridge gourd is beneficial for the heart. Potassium helps control blood pressure by balancing the effects of sodium and supporting proper function of muscles and nerves.
6. Eye Health
The presence of vitamin A and lutein in ridge gourd contributes to eye health. These compounds are essential for maintaining good vision and may help protect against age-related macular degeneration.
How to eat ridge gourd?
Zucchini is a popular and nutritious vegetable that adds a light, versatile element to many dishes. Whether you’re looking to increase your vegetable intake or looking for creative cooking methods, zucchini is a great choice. The best way to eat ridge gourd depends on personal preference and the type of dish you’re in the mood for.
Can you eat zucchini every day?
The expert says including a variety of vegetables in your daily diet is a healthy eating practice, and zucchini can be a nutritious addition. However, it is important to maintain a varied diet that includes fruits, vegetables, proteins, whole grains and a range of other essential nutrients to ensure you are getting a broad spectrum of nutrients. Here are some tips to include ridge gourd in your daily diet:
1. Include in food
Add zucchini to stir-fries, pasta dishes, casseroles or soups. Its mild flavor allows it to complement a wide range of dishes.
Enjoy zucchini as a snack by cutting it into thin strips and dipping it in hummus.
3. Roasting or roasting
Grill or roast zucchini as a side dish or part of a vegetable mixture. This cooking method enhances its natural taste.
4. Zucchini Noodles
Use zucchini noodles (zoodles) as an alternative to traditional pasta.
Add raw or lightly cooked zucchini to salads for added crunch and freshness.
What are the side effects of eating too much ridge gourd?
Luffa is generally a safe and healthy vegetable for consumption, and most people can enjoy it without any adverse effects. However, like any food, there are a few things to keep in mind –
Some individuals may be allergic to certain vegetables, including ridge gourd. If you experience symptoms such as itching, swelling or difficulty breathing after consuming ridge gourd, you should seek medical help.
Like many vegetables, zucchini also contains oxalate. In some individuals, excessive intake of oxalate may contribute to the formation of kidney stones. If you are at risk for kidney stones, it is advisable to limit your intake of high oxalate foods, although zucchini is not among the highest oxalate vegetables.
3. Digestive problems
Eating large amounts of ridge gourd, especially raw, may cause digestive problems in some individuals. This is because ridge gourd contains fiber, and consuming too much fiber in a short period of time can cause bloating, gas, or diarrhea.
4. Pesticides and contaminants
If you are not purchasing organic zucchini, it is a good idea to wash and/or peel the peel, as conventionally grown zucchini may contain pesticide residues. Washing vegetables thoroughly can help reduce the risk of any contaminants entering the body.
Although ridge gourd is a healthy vegetable, it is important to maintain balance in your diet and not become overly dependent on any one food.
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