Bitter Gourd Vegetable: Health Benefits, Nutrition Facts per 100 grams, Types, Vitamins, Minerals and Recipes

Bitter gourd, also known as bitter melon or Momordica charantia, is a unique vegetable valued for its distinct bitter flavor and numerous health benefits. Widely used in various cuisines, bitter gourd is not only a culinary delight but also a powerhouse of essential nutrients.

Momordica charantia is a tropical and subtropical vine of the family Cucurbitaceae, widely grown in Asia, Africa, and the Caribbean for its edible fruit. Its many varieties differ substantially in the shape and bitterness of the fruit. Wikipedia

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Nutrition Facts Per 100 grams -

  • Calories: 17 kcal
  • Protein: 0.84 g
  • Fat: 0.17 g
  • Carbohydrates: 3.70 g
  • Fiber: 2.8 g
  • Vitamin C: 84 mg (140% DV)
  • Vitamin A: 471 IU (10% DV)
  • Potassium: 296 mg (8% DV)
  • Iron: 0.43 mg (2% DV)
  • Calcium: 19 mg (2% DV)

Vitamins -

Bitter gourd is notably rich in:

  • Vitamin C
  • Vitamin A
  • Vitamin K

Minerals -

It contains essential minerals like:

  • Potassium
  • Iron
  • Calcium
  • Magnesium

Types -

Bitter gourd comes in various forms, including:

  • Indian Bitter Gourd
  • Chinese Bitter Gourd
  • African Bitter Gourd
  • White Bitter Gourd

Health Benefits -

  • Supports blood sugar regulation.
  • Promotes digestion and gut health.
  • Rich in antioxidants, combating oxidative stress.
  • Boosts immunity with vitamin C.
  • Aids in weight management due to low calorie and high fiber content.

Recipes -

Recipe: Bitter Gourd Stir-Fry

  • Ingredients: Bitter gourd, onions, garlic, soy sauce, oil.
  • Instructions: Slice bitter gourd thinly. Stir-fry with onions and garlic until tender. Season with soy sauce.

Caution -

  • Pregnancy: Bitter gourd consumption during pregnancy should be limited, as it may stimulate menstruation or cause contractions.
  • Hypoglycemia: Individuals with low blood sugar levels should monitor intake, as bitter gourd may further lower blood glucose.
  • Allergy: Some individuals may experience allergic reactions to bitter gourd.

  • Vegetable Names in English and Hindi
Englishहिंदी
Bitter Gourdकरेला
Pointed Gourdपरवल
Cabbageबंद गोभी
Beat-rootचुकंदर
Beanसेम
Jack-fruitकटहल
Ridge Gourdतरोई
Sponge Gourdनेनुआ (घेवडा)
Gingerअदरक
Capsicumशिमला मीर्च
Tomatoटमाटर
Bottle Gourdलौकी
Potatoआलू
Peaमटर
Green Chiliहरी मिर्च
Cucumberखीरा
Onionप्याज
Baby cornमक्का
Cluster beansग्वार की फली
Amaranth leavesचौराई
Yamरतालु
Ash gourdपेठा
Spine gourdककोर
Red chiliलाल मिर्च
Chickpeaकाबुली चना
Lotus cucumberकमल ककड़ी
Runner beansसेम की फली
Elephant foot yamजिमीकंद
Cassavaकसावा
Chivesप्याज का पत्ता
Ceylon spinachपोई
Raw banana flowerकच्चे केले का फूल
Bamboo shootबांस के कोपले
Taro rootकान्दू
Cape gooseberryकेप करौंदा
Amaranthअम्लान पुष्प
Arugulaआर्गुला
Fennelसौंफ
Fenugreek leafमेथी
Jute Flowerसनैल का फूल
Lady-Fingerभिन्डी
Curry leavesकरी पत्ता
Tamarindइमली
Raw papayaकच्चा पपीता
Oliveजैतुन
Natal plumकरौंदा
Keriकच्चा आम/ अमिया
Cauliflowerफूल गोभी
Pumpkinकद्दू
Brinjalबैगन
Spinachपालक
Coriander Leafधनिया पत्ता
Round Melonटिंडा
Colocasia Rootअरवी
Turnipsशलजम
Mushroomमशरूम
Garlicलहसून
Sweet-Potatoशकरकंद (गंजी)
Green Onionहरा प्याज
Dillसोया
Radishमूली
Mintपुदीना
Soya beansसोयाबीन
Green-Mustardहरा सरसों
Wild Spinachजंगली पालक
Fava beansबाकला
French beansफ्रेंच बीन्स
Kideny beansराजमा
Drumstickसहजन
Tendli Gourdकुदरुन
White Brinjalसफेद बैगन

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