Thursday, June 4, 2020

Bitter Gourd : Health benefits of bitter gourd (karela), nutritional facts, calories and side effects of bitter gourd

 This article include everything you need to know about Bitter Gourd : Health benefits of bitter gourd (karela), nutritional facts, calories and side effects of bitter gourd.                                          
Bitter Gourd : Health benefits of bitter gourd (karela), nutritional facts, calories and side effects of bitter gourd
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                                             Bitter Gourd

Bitter gourd is actually a type of melon fruit grown mainly in Africa, Asia and the Caribbean. It has a sharp flavor and a slightly funky appearance; it's long and thin with a green, bumpy skin. The juice or extract of bitter gourd is particularly beneficial to a person's health. It might not have the most pleasant taste but bitter gourd juice contains a whole host of important nutrients, ranging from iron and magnesium to potassium and vitamin C.
 As an excellent source of dietary fiber, bitter gourd juice also contains double the calcium of spinach, the beta-carotene of broccoli, and the potassium of a banana. Bitter gourd is an example of a food that's packed with health benefits that very few of us know much about it all.

Table of contents:

    ·        Nutritional facts of bitter gourd
    ·        Health benefits of bitter gourd
    ·        Side effects of eating bitter gourd
    ·        Summary

Nutritional facts of bitter gourd

The main nutrient in 100 grams of bitter gourd (leafy tips, boiled )Source: USDA contain:

·        Calories: 34
·        Protein: 3.6 gram
·        Carbohydrates: 7 gram
·        Dietary fiber: 1.9 gram
·        Sugar: 1 gram
·        Fat:- 0.2 gram
·        Saturated fat : 0 gram

·        Polyunsaturated fat : 0.1 gram

·        Monounsaturated fat:  0 gram

·        Cholesterol :  0 mg

·        Sodium :   13 mg

·        Potassium: 602 mg

Health Benefits of Bitter gourd

Here are the amazing health benefits offered by eating bitter gourd.
Prevents diabetes 
Bitter Gourd : Health benefits of bitter gourd (karela), nutritional facts, calories and side effects of bitter gourd

The blood sugar balancing properties of bitter gourd also make it effective in preventing the onset of diabetes. Study found that bitter gourd pulp extracts significantly lowered blood sugar levels in rats with diabetes and improved insulin sensitivity in insulin resistant rats. Bitter gourd can not only prevent diabetes, but treat the illness effectively. The fruit contains insulin like compound known as polypeptide-P or insulin, which has been shown to control diabetes naturally. These substances either work individually or together to help reduce blood sugar levels.
Anti-cancer properties
 As we know that bitter gourd boosts the immune system and it's even been found to reduce the risk of cancer. Bitter gourd has been shown to disrupt the production of glucose, potentially inhibiting the growth of pancreatic cancer cells in particular. Some studies suggest that bitter melon may also be effective in killing other cancerous cells in the liver, colon, breast or prostate. The effects of bitter melon are yet to be studied in cancer patients. Small clinical trials have shown promise that bitter gourd extracts can lower blood glucose levels but larger and better designed clinical trials are needed to give us a better idea of these benefits.

Lowers cholesterol
High cholesterol is caused by a build-up of deposits in the arteries and can limit blood flow. Increasing your risk of a heart attack or stroke. While high cholesterol should always be treated by professional medical care if you're looking to maintain healthy cholesterol. Bitter-gourd is a good food to add to your diet. A number of animal studies have found that bitter gourd may decrease cholesterol levels to support overall heart health. Experts think that bitter gourd can lower levels of total cholesterol, “bad” LDL cholesterol and triglycerides, which can cause heart problems especially in later life.
Promotes digestion
As a high-fiber food bitter gourd is a simple snack for improving your digestion. Drinking bitter gourd extract on a daily basis can help move foods more quickly through your digestive system, retaining water and preventing constipation and other digestive issues. Bitter gourd is used as a natural laxative in herbal medicine and despite its sharp taste. It's also known for its soothing effect on the stomach. Taking bitter gourd is thought to prevent stomach ulcers and other similar damage caused by too much acid production.
 Boosts immunity
Bitter gourd is an extremely rich source of vitamin C, which helps boost immunity and prevent you from getting sick as an antioxidant, vitamin C fights against free radicals in the body. Studies have shown   that bitter gourd could help prevent or delay certain cancers and heart disease and promote healthy aging. It's thought that drinking one dose of bitter gourd extract is enough to ward off all number of illnesses and help you maintain good health long into the future.
Speeds up wound healing
You don't just benefit from bitter gourd internally, it's also an effective antibacterial and anti-inflammatory agent for healing wounds. Experts say that getting your daily intake of bitter gourd will help speed up wound healing, reducing inflammation and preventing infection at the site of an injury. It is used in herbal medicine for preventing bacterial growth thanks to its high natural sugar content. Some studies have already looked into the beneficial effects of applying a bitter gourd cream to skin wounds and it seems likely that the fruit will be used as a natural topical medication in the future.
Aids natural weight loss
Bitter gourd contains ingredients that lower and maintain blood sugar levels in your body and prevent your body from absorbing extra sugar. Experts say that bitter gourd is partly responsible for an increase in the number of beta cells in your pancreas. These cells are involved in secreting insulin which are essential for maintaining blood sugar levels. You need balance blood sugar and no extra insulin for healthy weight loss, which bitter gourd can help you achieve. One 100 gram serving of bitter gourd contains only 17 calories, and it's also full of fiber, helping to slow down the digestion process keeping you fuller for longer and preventing hunger pangs from hitting.
Good for skin and hair
It's the vitamin and mineral content found in bitter gourd that makes it such a beneficial fruit for skin and hair health. It is packed full of antioxidants vitamin A and vitamin C, which prevents skin aging and diminish wrinkles. Vitamin C is particularly effective in neutralizing the free radicals that cause oxidative stress to skin and result in aging of the face and hands. It is also a good cleansing food for removing unwanted toxins from your body as these toxins are removed you can literally detox your skin, as many toxins actually leave your body through your skin.

Helps manage arthritis pain
It’s vitamin K content and anti-inflammatory properties in bitter gourd can help people suffering from arthritis to experience reduced pain and inflammation in their joints. Vitamin K destroys inflammatory cells that contribute to rheumatoid arthritis, helping to prevent the disease from worsening and manage the frequency of flare-ups. One three-month study of patients with osteoarthritis found that those were given a daily dose of bitter gourd had significant improvements in their osteoarthritis pain, inflammation and mobility. They also had improved blood sugar and lowered BMI levels according to the data.

 What are the side effects of bitter gourd ?

When you're taking bitter gourd the appropriate dose for you may depend on several factors like your age and health condition. There's no set dose for bitter gourd although if you're taking a pharmaceutical supplement you'll be given a recommended dose based on the product you've bought. Like all natural remedies bitter gourd comes with its fair share of side effects.
 You want to experience any of these from sticking to a regular consumption of the fruit, but if you take too much at once, be aware of the risks associated with doing so. Bitter gourd is usually safe for most people when eating daily on a short-term basis of three months or less. It might cause an upset stomach in some people. If you want to apply bitter gourd topically, be aware that there's not enough information about the safety of applying the fruit directly to the skin. The most common side effects of bitter gourd are abdominal pain and diarrhea (if you take several times more bitter gourd juice than the recommended amounts ) ,headache, fever and coma with excessive ingestion of the seeds, worsening low blood sugar (known as hypoglycaemia).

Bitter gourd can also interact mildly with a number of medications, including bumetanide, chlorothiazide  and metolazone.
You should speak to your doctor or read upon your medication to be certain whether it might interact with bitter gourd. If you're pregnant your best avoiding bitter gourd altogether. There's not enough research to say for certain, but it's thought that bitter gourd may be unsafe to ingest during pregnancy. Certain chemicals and bitter gourd  might cause menstrual bleeding, and studies show bitter gourd has even led to abortion in animals. There's also very little information on the safety of breastfeeding when consuming bitter gourd in your diet.
 Bitter gourd may interfere with blood sugar control during or after surgery so if you're scheduled for an operation avoid the fruit altogether at least two weeks beforehand. If you're ever unsure whether bitter gourd is safe for you based on a certain medication you take or a condition you're treating, speaking to your doctor is your best bet. You'll be able to get peace of mind from a doctor's assurance that you're fine to consume bitter gourd, while knowing that your doctor would inform you if you were better off steering clear of the fruit.


There are plenty of reasons to start adding bitter gourd extract to your diet whether you're suffering with a specific condition.  You just want to improve your health the natural way. Bitter gourd is fairly cheap and accessible, depending on where in the world you live. It's available in Asian markets all season long, but if you choose to grow it at home. You'll want to harvest it at the end of summer or early in the autumn, when temperatures and humidity are higher. You can buy fresh bitter gourd  from  local market in the season. If you've never tried bitter gourd, you will need to know that it's an acquired taste. Many people aren't a fan of the fruits tangy flavor although it's a bit of a staple ingredient in some Chinese soup dishes. If you find the taste isn't for you there are ways to enjoy bitter gourd. One simple step to reduce the bitterness of bitter gourd juice is to  pair it with sweet fruits like apple or berries you might want to try adding lemon juice to lessen the harsh taste, or a sprinkle of black pepper or ginger. If you really don't enjoy the flavor you can find bitter gourd supplements that might go down a little easier.

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