Benefits of Bitter Melon (Bitter Gourd) Important Nutrients
Benefits of Bitter Melon (Bitter Gourd) Important Nutrients, also known as bitter gourd is a unique vegetable fruit that can be used as food or medicine
Benefits of Bitter Melon (Bitter Gourd) Important Nutrients
Benefits of Bitter Melon (Bitter Gourd) Important Nutrients, also known as bitter gourd is a unique vegetable fruit that can be used as food or medicine Read More Article Foods Taro Leaves | Nutrition Benefits
Packs Several Important Nutrients
Bitter melon is a great source of several key nutrients.
One cup (94 grams) of raw bitter melon provides
- Calories: 20
- Carbs: 4 grams
- Fiber: 2 grams
- Vitamin C: 93% of the Reference Daily Intake (RDI)
- Vitamin A: 44% of the RDI
- Folate: 17% of the RDI
- Potassium: 8% of the RDI
- Zinc: 5% of the RDI
- Iron: 4% of the RDI
Bitter melon is especially rich in vitamin C, an important micronutrient involved in disease prevention, bone formation, and wound healing
It's also high in vitamin An, a fat-soluble vitamin that promotes skin health and appropriate vision Read More Article Foods: many People also ask viral media blog Bananas Health Benefits
It provides folate, which is essential for development and advancement, as well as smaller amounts of potassium, zinc, and iron
Bitter melon is a decent source of catechin, gallic acid, epicatechin, and chlorogenic acid, as well — amazing antioxidant compounds that can help protect your cells against damage Read More Article Foods: Broccoli Health Benefits With Garlic and Red Onion vegetables
Plus, it's low in calories yet high in fiber fulfilling approximately 8% of your daily fiber needs in a single one-cup (94-gram) serving
Can Help Reduce Blood Sugar
Thanks to its strong medicinal properties, bitter melon has for quite some time been used by indigenous populations around the world to help treat diabetes-related conditions Read More Article Foods: Zaatar Crusted Halloumi is quite healthy foods recipes
In recent years, several studies confirmed the natural product's job in blood sugar control.
A 3-month study in 24 adults with diabetes showed that taking 2,000 mg of bitter melon daily decreased blood sugar and hemoglobin A1c, a test used to measure blood sugar control over three months (7). Read More Article Foods: Breakfast recipes Miso Vegetable Tofu Ramen Noodles mushrooms
Another study in 40 individuals with diabetes found that taking 2,000 mg for each day of bitter melon for 4 weeks prompted a modest reduction in blood sugar levels.
What's more, the supplement significantly decreased levels of fructosamine, another marker of long haul blood sugar control (8).
Bitter melon is thought to improve the way that sugar is used in your tissues and advance the secretion of insulin, the hormone responsible for regulating blood sugar levels (9). Read More Article Foods Diabetes Diet: 7 Foods
In any case, research in humans is restricted, and larger, all the more top notch studies are expected to understand how bitter melon may impact blood sugar levels in the general population.
May Have Cancer-Fighting Properties
Research suggests that bitter melon contains certain compounds with cancer-fighting properties.
For example, one test-tube study showed that bitter melon extract was effective at killing cancer cells of the stomach, colon, lung, and nasopharynx — the area located behind the nose at the back of your throat Read More Related Article Recipe: Cabbage And Potato Recipe Full Nutrition
Another test-tube study had similar findings, reporting that bitter melon extract was able to block the development and spread of breast cancer cells while also promoting cancer cell death (11).
Remember that these studies were performed using concentrated amounts of bitter melon extract on individual cells in a laboratory.
Further research is expected to determine how bitter melon may affect cancer development and improvement in humans when consumed in the normal amounts found in food Read More Article Foods: malabar spinach , Basella alba leaves benefits ,bd Pui Shaag Recipe
Could Decrease Cholesterol Levels
Significant levels of cholesterol can cause fatty plaque to develop in your arteries, forcing your heart to work harder to siphon blood and increasing your risk of heart disease (
Several animal studies found that bitter melon may decrease cholesterol levels to support overall heart health.
One study in rats on an elevated cholesterol diet observed that administering bitter melon extract prompted significant decreases in levels of total cholesterol, "bad" LDL cholesterol, and triglycerides (13).
Another study noticed that giving rats a bitter melon extract significantly reduced cholesterol levels compared to a placebo. Higher doses of bitter melon showed the greatest decrease (14).
Still, current research on the potential cholesterol-lowering properties of bitter melon is mostly restricted to animal studies using large doses of bitter melon extract.
Additional studies are expected to determine whether these same effects apply to humans eating the gourd as part of a balanced eating routine. Read More Article Foods : Traditional Irish Colcannon | Recipe Full Nutrition
May Aid Weight Loss
Bitter melon makes an excellent addition to a weight reduction diet, as it's low in calories yet high in fiber. It contains approximately 2 grams of fiber in each one-cup (94-gram) serving
Fiber passes through your digestive tract slowly, helping save you more full for longer and reducing craving and appetite
Therefore, swapping more fatty ingredients with bitter melon could help increase your fiber intake and cut calories to advance weight reduction.
Some research also shows that bitter melon can have beneficial effects on fat burning and weight reduction.
One study found that consuming a capsule containing 4.8 grams of bitter melon extract each day prompted significant decreases in belly fat.
Participants lost an average of 0.5 inches (1.3 cm) from their waist circumference after seven weeks
Similarly, a study in rats on a high-fat eating regimen observed that bitter melon extract helped decrease body weight compared to a placebo
Note that these studies were performed using high-dose bitter melon supplements. It remains unclear whether eating bitter melon as part of your regular eating regimen would have the same beneficial effects on health.
Potential Side Effects
When appreciated in moderation, bitter melon can be a healthy and nutritious addition to your eating routine.
In any case, consuming high amounts of bitter melon or taking bitter melon supplements may be associated with several adverse effects.
In particular, bitter melon has been linked to diarrhea, vomiting, and stomach pain
It's also not recommended for women who are pregnant, as its long-term effects on health have not been extensively studied.
Because of its impact on blood sugar, you should consult with your healthcare supplier before eating it if you're taking any blood sugar-lowering medications.
Also, talk with a healthcare professional before supplementing with bitter melon if you have any underlying health conditions or are taking any medications, and be sure to use as directed.