What Is Ridge Gourd?
Ridge gourd, also known as Turai or Tori, is a light green vegetable with ridged skin, commonly used in Indian cooking. It is low in calories and rich in fiber, water, vitamins, and minerals, making it beneficial for digestion, weight loss, heart health, blood sugar control, and skin health.
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Ridge Gourd Nutrition (Per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 20 kcal |
| Water | ~95% |
| Carbohydrates | 3.4 g |
| Fiber | 1.5 g |
| Protein | 0.5 g |
| Fat | 0.1 g |
| Vitamin C | 8 mg |
| Vitamin A | 45 mcg |
| Potassium | 150 mg |
| Magnesium | 17 mg |
| Antioxidants | Moderate |
Health Benefits of Ridge Gourd
1️⃣ Improves Digestion
- High fiber supports gut health
- Helps relieve constipation
- Soothes the digestive system
2️⃣ Supports Weight Loss
- Low in calories
- Keeps you full for longer
- Reduces unhealthy cravings
3️⃣ Helps Control Blood Sugar
- Low glycemic index
- Suitable for diabetics
4️⃣ Supports Heart Health
- Potassium helps regulate blood pressure
- Supports heart function
5️⃣ Keeps the Body Hydrated
- High water content
- Prevents dehydration
6️⃣ Improves Skin Health
- Promotes natural glow ✨
- Helps reduce acne and dryness
7️⃣ Supports Liver Health
- Helps detoxify the liver
- Supports healthy liver function
8️⃣ Supports Immunity
- Vitamin C strengthens immune system
Best Time & Way to Eat Ridge Gourd
✔ Lunch or early dinner
✔ Best eaten cooked
✔ Avoid eating late at night
Recommended Daily Intake:
➡ 1 cup cooked ridge gourd
Best Ways to Eat Ridge Gourd
- Ridge gourd sabzi
- Ridge gourd curry
- Steamed ridge gourd
- Ridge gourd soup
Possible Side Effects of Ridge Gourd
❌ Excess consumption may cause:
- Gas or bloating
- Mild indigestion
➡ Avoid eating overripe or bitter ridge gourd.
Ridge Gourd During Pregnancy
✔ Safe when cooked properly
✔ Light and easy to digest
Frequently Asked Questions (FAQs)
Q1. Can ridge gourd be eaten daily?
Yes, in moderate quantity.
Q2. Is ridge gourd good for digestion?
Yes, very helpful.
Q3. Is ridge gourd good for diabetics?
Yes, low glycemic index.
Q4. Is ridge gourd good for weight loss?
Yes, low calorie and filling.
Q5. Is ridge gourd good for skin?
Yes, improves skin health.
Conclusion
Ridge gourd is a light, hydrating, and nutrient-rich vegetable that supports digestion, weight loss, heart health, blood sugar control, skin glow, and overall wellness. Including turai in your regular meals is a healthy choice.
