Health Benefits of Indian Round Gourd
Apple Gourd or Indian Round Gourd – This vegetable fruit found in India, Pakistan and parts of Afghanistan is quite uncommon to the outside world. Apple Gourd benefits looks very much like green apple, but has squash like taste, texture and seeds inside. White flesh inside is used for cooking and combines well with Indian spices. Seeds of Indian Gourd are edible and often cooked along with flesh. Apple Gourd seeds benefits can also be roasted just like water melon seeds and enjoyed as snack. Juice made from fresh raw Gourd is often used as detoxifying beverage.
Indian Round Gourd Nutrition
Indian Gourd is considered to be mild when it comes to digestion and can be easily digested. Further it supplies with ample supplies of essential nutrients and phytochemicals which aid in the well being of our body. In the next part of the article we shall discuss about nutritional profile of Indian Gourd its benefits to body and various ways of cooking and enjoying this awesome vegetable.
Apple Gourd Nutrition Facts/Indian Baby Pumpkin Nutrition
Apple gourd or indian round gourd is best known for being mild and soothing for the digestive system. But that’s not its only benefit. It contains antioxidants like carotenoids and many anti-inflammatory agents, which are effective in controlling blood pressure, heart diseases and strokes. It can also prevent cancer formation.
A water-rich vegetable, it keeps your body cool and healthy, increases urinary flow which helps excrete toxins from the kidney. It also contains a lot of fiber, which helps in digestion, relieves stomach acidity and prevents constipation. Some research indicates it is also very good for healthy skin and hair.
It holds good amount of vitamin A, vitamin C, Thiamin, Riboflavin, Niacin and minerals like iron and potassium. Preliminary studies reveal that phytochemical in Apple Gourd benefits include mostly alkaloids and tannins. Just like watermelon seeds or pumpkin seeds, Gourd seeds hold a lot of fatty acids and proteins. Almost one third is fatty acids and remaining is proteins.
It contains about 50% of Omega-6 fatty acid (linoleic acid) and about 25% of Omega-9 fatty acid (oleic acid). Protein portion of Indian Gourd seeds is mainly Globulins (nearly 2/3 of its protein content) and remaining is equal amounts of albumin and gluten, while small portion of prolamins. These proteins are major blood proteins.
In every 100 grams of apple gourd benefits contains:
• 94% water content
• 21 calories
• 1.4% protein
• 0.2 grams fat
• 3.6 grams carbohydrate
• 1.6 grams fiber
• 25 mg calcium
• 24 mg phosphorus
• 0.9 mg iron
• 0.04 mg thiamine
• 0.08 mg riboflavin
• 0.3 mg niacin
• 18 mg vitamin C
• 18 mg carotene
Apple Gourd Health Benefits
Apple Gourd benefits has numerous health benefits that helps in having a healthy life and even curing some of the diseases. Consuming Apple Gourd in various forms i.e. as a vegetable in meals or as a juice can be really helpful in ensuring a healthy lifestyle.
Apple Gourd Relieves Stomach Acidity
Apple gourd benefits is good for those in the recovery stage since it is very light in the stomach. The apple gourd benefits extract can also reduce the stomach acidity by balancing pH in stomach.
Indian Round Gourd Maintain Healthy Skin
Besides the benefits for the digestion organs, the water in apple gourd benefits is very good for the skin. It is able to provide the hydration needed by the skin. Therefore, skin will remain smooth and glowing. Apple gourd can also be used as facial masker to rejuvenate skin. The seed of apple gourd is also surprisingly beneficial for skin since it provides healthy nutrients for skin. We can use the apple gourd seed as body scrub to lift all the dried and dull skin.
Apple Gourd Slows Aging Process
Apple gourd benefits contains ample of antioxidant. Antioxidant is the main components in slowing the aging process. It will also keep the skin healthy and prevent wrinkle. The ability to slower the aging process is not only appearing on skin. It will also slower the other sign of aging such as cataract formation in the eye, grayish hair, bone degeneration, and even dementia which hit the brain.
Apple Gourd Keeps Healthy Hair
The combination between antioxidant and the dominant water in the apple gourd are very beneficial to maintain healthy hair. The water will properly hydrate hair, so that it is able to repair dry and dull hair. In addition, the antioxidant prevents the hair of getting decolorized.
Apple Gourd Strengthens Brain
Besides the fruit meat, apple gourd benefits can also be found from its seed. The seed even provides omega 6 fatty acid which is good for brain. It helps the brain cells growing. It will also help the body repair system. Reduces fever
As we know that the antidote to a fever is water. Therefore, it is true that consuming apple gourd is praised by its ability to reduce fever. In order to do so, we can either consume the apple gourd or make paste from apple gourd and put in on to the forehead to lower the body’s temperature. this is one of the apple gourd benefits which had been used for a long time.
Apple Gourd Beneficial Anthelmintic
One of the surprising apple gourd benefits is that apple gourd is able to be the Anthelmintic medicine. Anthelminthic is a substance which is able to fight parasite in the body such as tapeworm, round worm, and other parasites. Experts suggest to drink apple gourd juice, since the apple gourd extract will be able to paralyze the parasite. The effect is similar with common anthelmintic medicine.
Apple Gourd Boosts Immune System
Among the nutrition values of apple gourd, there is certain type of protein named globulin. Globulin is protein contained in apple gourd seed as well in our blood. It acts to boost immunity and circulate the nutrients transportation in blood. Therefore, some experts recommend to consume apple gourd along with the seed since its health benefit to boost immune system by providing the needed of globulin. another seed which has health benefits is attached in Health Benefits of Apricots Seeds.
Apple Gourd Maintains Healthy Genital
We can see the result of the other health benefits of apple gourd to cure leucorrhea by regularly consume apple gourd juice. Leucorrhea appears in the state of unbalanced pH in women genital organ. The symptom can be notified by whitish yellow mucus excretion from the genital organ. In this case, apple gourd is able to restoring the natural pH balance in our body, including in women’s genital. in addition, keeping the genital hygiene will support the treatment using apple gourd benefits
Apple Gourd For Diabetics
A research concluded that apple gourd has low calorie but high dietary fiber. It is very useful for people with diabetes, since it helps to control sugar absorption and able to lower the blood sugar. Just like cucumber, apple gourd’s peel is also edible. And surprisingly, the peel also has its benefits for health, such as the photochemical in apple gourd peel which is effective to lower the blood sugar. Therefore, consuming the immature apple gourd freshly along with the peel is good for diabetics.
Apple Gourd has Antibacterial Property
A study revealed that extract of apple gourd seeds was effective to fight Candida albicans. Candida albicans is the bacteria in the mucus membrane such as genital organ, and mouth. It is also the main culprit of the genital infection. We can find Candida albicans in people with HIV infection. Tannins and phytocemicals in apple gourd attribute big role in becoming the antibacterial property for human body.
Apple Gourd Side Effects/Indian Round Gourd Side Effects
Despite the apple gourd benefits for health, it also has its side effect. Nevertheless, apple gourd only has minor side effect. The side effect will only appear during long term excessive consumption. For example, the consumption in 4 weeks a row will drastically lower the blood pressure. This case is not good for those with the low blood pressure.
The excessive consumption of apple gourd also lowers body semen production.
Apple Gourd Recipes
Punjabi Indian Gourd Recipe
1 tbsp oil
8-9 Indian baby pumpkin (approximately 1.25 pound or 0.5 kg)
1 onion finely chopped
2 garlic, cloves finely chopped
2 green chillies finely chopped (or to taste)
1 inch piece ginger finely chopped
1 tsp cumin seeds
1/4 tsp turmeric powder
1/2 tsp red chilli powder (or to taste)
1 tbsp coriander powder
1 tbsp lemon juice (or to taste)
handful of finely chopped coriander leaves
Salt to Taste
Pinch of Black Pepper (optional)
Wash and peel the Gourd and cut them into quarters. In case the seeds inside are big and hard remove and discard them. Small seeds are just fine. In a pot boil water and add the tomatoes. Boil these for 5-10 minutes until the skin breaks and the tomatoes turn soft. Drain the water. Allow the tomatoes to cool.
You can even add them to cold water to fasten the cooling process. Peel the skin off and puree them. Keep aside. In a pressure cooker, heat oil and add the cumin seeds. Once they splutter add the finely chopped ginger garlic and green chilles. Keep stirring for a couple of seconds (ensure not to burn them) and then add the onions.
Saute till onions turn light brown. Now add the salt, pepper and turmeric powder. Mix and saute for another 1-2 minutes. Then add the tomato puree, mix and cook till the water from tomatoes evaporate. Now add the red chilli powder & coriander powder.
Mix and let it cook for another 1-2 minutes till the masala starting leaving oil from the sides. Make sure to keep stirring intermittently. Now add the Gourd and give it a good mix. Add around 1 to 1.5 cups of water, mix, close the lid and allow 2-3 whistles of the pressure cooker. Switch off the gas and allow the steam to escape completely.
Then open the lid and add water if required depending on how liquidly you want your gravy to be(I added more 2 cups) Mix well and get it to a boil. Finally add the garam masala, lemon juice and coriander leaves. Mix well, simmer for 2 minutes and serve.
Stuffed Apple Gourd Recipe
Ingredients used in Indian baby pumpkin curry
• Pumpkin seeds – 2 tablespoons.
• Cumin seeds – 1 tea spoon.
• Melon seeds – 2 tablespoons.
• Cashew nuts – 6 numbers.
• Bay leaf – 2 numbers.
• Shahi jeera – 1 tea spoon.
• Chili powder – 2 tablespoons.
• Turmeric – 1/4 tea spoon.
• Salt – to taste.
• Potato (chopped) – 1/2 cup.
• Indian Round Gourd/baby pumpkin – 5 numbers.
• Coriander powder – 1 tea spoon.
• Green chilies (chopped) – 3 numbers.
• Yogurt – 1/2 cup.
• Hing/asafoetida – pinch.
• Oil – as required.
• Garam masala – 1 tea spoon.
• Water – as required.
• First, remove the skin of baby pumpkin, scoop out the seeds and punch it with the help of fork.
• Make a paste of cashew nut and melon seeds. Stuffing:
• Heat oil in a pan, add cumin seeds, small pieces of potatoes, cook this, then add turmeric, salt, add seeds of pumpkin, chili powder, cook for some time.
• Take this mixture and stuff it in the baby pumpkin. Keep aside.
• Heat oil in a pan, add shahi jeera, bay leaf. Reduce the flame and make a paste of chili powder, garam masala, turmeric, hing, coriander powder, water).
• Then add this mixture into the oil and add cashew nut, and melon seeds paste, green chilies, and beaten yogurt, salt, and cook for some time
• Add stuffed baby pumpkins, and cook with closed lid for 25-30 minutes, switch off the flame.
Apple Gourd for Weight Loss
The high dietary fiber in apple gourd is very good for those with weight loss(indian round gourd for weight loss) program. So for all those individuals who are on a strict diet routine, this vegetable is a must have in your daily meals. The composition of water and fiber in apple gourd is able to make a sense of fullness in a longer time, so that we don’t feel like eating for some time. Click- How to Reduce Fat in 10 Days
By delaying eating time, it enables the body to optimize the metabolism system and allow the nutrition optimally absorbed. Apple gourd will also help the detoxification process which is good for weight loss.
Apple Gourd Juice
Indian Gourd has many benefits in making our body healthy. And to add more Apple Gourd Juice also helps for the same. This juice aids in loosing the excessive weight. The Apple Gourd Juice should be consumed periodically and on a regular day to day basis. This will help in reducing the belly fat more easily.
Apple Gourd for Digestion
Since most part of the apple gourd consists of water, apple gourd is very good for the digestion system(indian round gourd for digestion). It will also avoid constipation since the dietary fiber and the containing water will ease the digestion system’s work during the excretion. In addition, the dietary fiber is able to control bowel movement while blocking toxic absorption.
Apple Gourd Calories
Apple Gourd is a good source for obtaining nutrition. This vegetable contains few calories which is around 66 calories per 100 g serving. The main reason for this is because Apple Gourd Contains 94% of water, which means it is a good source for enhancing the fluid levels in your body.
Apple Gourd for Urine Infection
A water-rich vegetable, it keeps your body cool and healthy, increases urinary flow which helps excrete toxins from the kidney. One of the biggest Apple Gourd perks for Health is that the consumption of apple gourd will be able to release toxin easier, since the water composition of apple gourd is able to promote urine(indian round gourd for urine infection).
It can also help in preventing kidney stones. This avoid is causing any sort of infection in urine or avoids any abnormalities in the functioning of kidney.
Apple Gourd for Heart
Healthy heart is the foundation for a healthy life style. In order to ensure proper functioning of heart(indian round gourd for heart), Indian Gourd should be used as a vegetable in the meals. As the ample antioxidant in apple gourd, this fruit-vegetable can also protect heart from any disease such as coronary heart. Apple gourd is low in fat and high in fiber which is effective to control blood pressure and maintain the healthy heart.
It will also reduce cholesterol absorption in intestine. We know that Cholesterol is the main cause of many heart diseases. People in Pakistan even use the leaves of apple gourd as traditional medicine to regulate blood pressure.
Apple Gourd Benefits for Swelling
A water-rich vegetable, it keeps your body cool and healthy. One of the perks of apple gourd that it has cooling and healing effect to our body. It is also beneficial to relieve pain and swelling. We can use fresh apple gourd paste and apply it on to the body of which it feels painful. The water in apple gourd will help to cool down the pain and reduce swelling. Thus because of its inherent nature of having high percentage of water, (indian round gourd for swelling) Apple Gourd helps in reducing the swelling.
Indian Round Gourd for Cancer
Cancer is one of the deadliest diseases existent today. Numerous cures are trying to be made daily by varying chemical composition of different compounds. But what if there was a way to prevent it in the first place? Well there is, studies have shown that consuming Indian Round Gourd can decrease the formation of cancer cells. Apple gourd with its antioxidant property is very good to fight against free radicals. Free radical is one of the factors to cause cancer. In addition to the apple gourd benefits, it is able to protect men from prostate cancer for its ability to avoid the inflammation on the prostate.
Indian Round Gourd for high Blood Pressure
Indian Round Gourd provides with an effective means for regulating blood pressure and prevents other heart related disorders. For an individual suffering from high blood pressure, it is often suggested to increase the intake of Apple Gourd in their diet in order to maintain a normal blood pressure. A very real and live example is that women Chakwal district of Pakistan use cooked leaves of Apple Gourd for regulating blood pressure.