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Ash Gourd Benefits, Nutrition, And Its Side Effects

Ash gourd benefits have a lot. Ash gourd is a rich source of dietary fibers to aid in digestion, it also has significant amounts of vitamins C and E and antioxidants, which improve skin and hair health and remove harmful free radicals from injuring the healthy cells in the body. Here we are going to discuss the benefits of ash gourd and its side effects.

Ash Gourd Benefits

Accelerates Weight Loss

Ash gourd, being low on calories and high in essential nutrients, can be taken regularly by those people who are strictly following a diet regime to lose weight, especially in the case of those with diabetes. Ash gourd also provides dietary fibers that can be processed easily in the stomach, keeping one feeling full for longer, reducing cravings, and assisting in burning fat at a quicker pace.

Augments Heart Function

Having negligible cholesterol content, ash gourd can be safely consumed in the diet regularly for promoting heart health. The boiled vegetable can be effortlessly added to many standard homemade Indian dishes, as it improves the circulation of blood to and from the heart, ensuring optimal functioning of cardiac muscles.

Detoxifies The Kidneys

Ash gourd stimulates the normal elimination of body wastes via the excretory system in the body. It boosts the secretion of fluids within the kidneys, promptly getting rid of accumulated toxins and at the same time, guaranteeing proper hydration of the internal organs in the body. Ash gourd juice supports the routine tasks of the kidneys and bladder.

Enhances Digestive System

Ash gourd has a significant fiber content, which helps to prevent instances of constipation, bloating, and cramping of the stomach, upon ingestion of a heavy meal. Moreover, its laxative nature regulates bowel movements, thereby easing any discomfort experienced in the gut.

Strengthens Respiratory Processes

Ash gourd has an intrinsic expectorant quality, which implies that it can readily loosen any excess phlegm or mucus secretions and remove them from the respiratory tract. This immensely benefits lung function and also prevents any allergies and breathing difficulties.

Complements Ketogenic Diet

Non-starchy vegetables are a constant addition to all keto diets. In this regard, ash gourd, being naturally low in carbohydrates and sugars, can be an ideal component of a keto diet, which focuses on lowering calorie intake by cutting down on carbs. A simple quick-fix recipe of boiling cut ash gourd vegetables and seasoning with salt and pepper can be incorporated regularly for lunch in the ketogenic diet.

Naturally Moisturizes Skin

Ash gourd has the innate content of the smoothening or emollient Vitamin E, which also has antioxidant properties. The gel extract from the vegetable, when applied to sunburns and rashes, pacifies the aggravated and dried-up regions of the skin, leaving it soft and completely moisturized.

Combats Skin Infections

The residue derived from ash gourd leaves has astringent traits. This helps in neutralizing the highly inflamed spots on the skin. It also efficiently reduces any abscesses, boils, pus, or carbuncles on the areas of the skin affected by allergies, fungal infections, environmental pollutants, and sun rays.

Promotes Hair Growth

Ash gourd has a multitude of vitamins and minerals which provide nourishment and vigor to the hair strands. Moreover, when applied as a gel, it penetrates deep into the layers of the scalp and protects follicles, thereby maintaining the thickness and stability of hair. Ash gourd is an ideal option if you are looking to gain long and strong hair.

Tackles Excessive Dandruff

Ash gourd has potent chemicals that can reduce the intensity of flakiness and dandruff on the scalp of hair. It can also shelter the roots of the hair strands, known as follicles, from the dirt and fungus particles that trigger dandruff. Ash gourd gel, when applied routinely to the itchy and peeling scalp and dry hair, can significantly revamp the appearance of dull hair, giving it an incredible sheen.

100g Ash Gourd Nutrition

  • Calories 86.2 kcal
  • Total Fat 3.9 g
  • Saturated Fat 0.5 g
  • Total Carbohydrate 12.5 g
  • Dietary Fiber 0.6 g
  • Protein 2.0 g
  • Cholesterol 0.0 mg
  • Sodium 33.0 mg
  • Potassium 359.1 mg
  • Vitamin A 9.8 %
  • Vitamin B6 11.3 %
  • Vitamin C 30.5 %
  • Vitamin E 1.1 %
  • Calcium 5.1 %
  • Magnesium 6.7 %
  • Phosphorus 5.0 %
  • Zinc 7.2 %
  • Iron 5.7 %
  • Manganese 12.5 %
  • Iodine 5.9 %

Ash Gourd Side Effects

  • Always purchase only fresh produce of ash gourd from your local market or store. This is recommended because certain infectious agents and pesticide residues may be present in old stock.
  • Ash gourd possesses many vital trace minerals. Hence, excessive consumption is harmful, as it may result in toxic levels of these metallic elements accumulating in the system.
  • Patients with severe fever and high fluctuations in body temperature must avoid consuming ash gourd, due to its further cooling effect on the body, which could slow down healing processes.


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