8 Health Benefits of Ridge Gourd (Turai)

Ridge gourd – a simple but healthy addition to the diet. Having a healthy and balanced diet does not require any fancy elements in it. Vegetables as simple as ridge gourd may have numerous health benefits and are nutritious. Consuming it may help maintain overall health and serve different health goals.

Read further to get a detailed overview of the health benefits of Ridge Gourd.

What is Ridge Gourd?

Ridge guard is an all-season vegetable belonging to the Cucurbitaceae or gourd family. It is popular across India and consumed by most households. The ridge guard is elongated in shape and dark green in color.

This plant is also referred to as a medicinal plant and is majorly cultivated in the Northeastern states of India. The vegetable grows well in tropical and subtropical regions.

Other Names of Ridge Gourd

The scientific name of Ridge Gourd is Luffa acutangular, popularly known as Chinese Okra. However, due to differences in languages and cultural diversity, it is known by a different name, which is listed below.

Nutritional Profile of Ridge Gourd

The nutritional profile of the ridge gourd is given below- ^[9]

Health Benefits of Ridge Gourd

1. May Aid in Weight Loss

Ridge gourd may promote weight loss as the calorie content in it is significantly low. It is full of fibers and may give a sense of fullness, reducing the urge to eat frequently. ^[1]

People watching weight may consume it to stay refreshed and full without adding much fat to the overall diet.

You can get a customized diet plan that suits your taste preference and helps you achieve your health goal at My Meal Plan by Aashirvaad.

2. Ridge Gourd for Heart Health

Maintaining Heart health is crucial for people of all ages. Ridge guard, a good source of potassium, may help maintain heart health as it may aid in maintaining sodium-potassium balance. ^[2]

It is also rich in other essential vitamins and minerals, fulfills the body’s overall requirements along with a balanced diet, and may also help lower cholesterol levels.

3. Ridge Gourd for Glowing Skin

A healthy diet, along with the right amount of water intake, maybe the key to glowing skin. Especially during summer, the body requires more fluid and easier-to-digest food like Torai.

The Turai contains 0.22gm of Zinc along with vitamins A and C. It also has the properties of maintaining and repairing skin tissues, which leads to glowing skin. It may also help in reducing the production of excess oil on the skin which may reduce the acne breakouts on the skin. ^[3]

4. May Help in Lowering Body Heat

Ridge gourd is hydrating in nature due to its water content and may help lower body heat by regulating overall body temperature. ^[4]

During summer, Torai may act as a natural cooler for the body. One key property of Turai is that it is alkaline in nature, which may help reduce the stomach’s acid level. It may also help in balancing the pH level that ultimately manages the body heat.

5. May Boost Immunity

The vitamin C content in ridge gourd, along with other antioxidant properties, may help boost immunity. A strong immunity system helps fight various diseases and keeps the body healthy.

Consuming Torai in an appropriate amount may result in increasing immunity. Consult a dietician at Consultation by Aashirvaad and get maximum knowledge on the use of Turai to fulfill your dietary needs.

6. Ridge Gourd for Digestion

A healthy digestive system is essential for maintaining overall health. Turai is a healthy addition to the balanced diet as it is high in fiber. Fibre plays an important role in balancing good bacteria in the gut.^[5]

A healthy digestive system may help relieve constipation as it regulates the bowel movement.

You can take a Digestive Quotient test to learn more about your digestive health and make healthier choices.

7. May Act as Antioxidant

Ridge gourd may help in flushing the toxins out of the body because of its antioxidant properties. Vitamin C is a major vitamin required for detoxifying the body, and Torai is rich in it. ^[6]

Consuming ridge gourd in moderation may also help prevent premature aging as it is an antioxidant in nature.

If you have any queries regarding this vegetable, Ask an Expert by Aashirvaad may be the right place to seek solutions.

8. May Help in Reducing Inflammation

Turai is known for having anti-inflammatory properties that may assist in reducing inflammation. It may cause a cooling effect in the body due to its water content. ^[7]

The magnesium content in the ridge gourd is 16.15 per 100gm. Magnesium has some excellent properties that help relax muscles and reduce inflammation in the body. Stress levels also come down as the nerves relax. The addition of this vegetable can be a good source of magnesium in the overall diet.

Also read – 10 Magical Health benefits of Bottle Gourd

Storage Tips

Ridge gourd can easily spoil if not stored properly, especially if the temperature is high or humid. Here are some storage tips to maintain the freshness of this vegetable. ^[8]

• Storing the Turai as a whole in the refrigerator is the easiest way of maintaining its freshness.
• Chopped Turai can be refrigerated for 2-3 days in a plastic wrap.
• Avoid leaving any moisture before storing it to prolong the shelf-life of the vegetables.
• For long-term storing purposes, it is advised to dehydrate the vegetable in the sun and later store it in an air-tight container.

Ways to Consume Ridge Gourd

There are numerous ways to consume Torai, based on the meal course and taste preference.

• It can be consumed in the form of curry as a part of the main course.
• It can be boiled and served as a part of the salad
• It can be stir-fried and consumed as a side dish.
• It can be used in soups and stews.
• It can be consumed as a healthy smoothie.
• It can be consumed in the form of a pickle.
• It can be consumed as chips by dehydrating it under the sun or by air frying it with black pepper on it.

Ways to Choose the Right Ridge Gourd

Ridge gourds come in different varieties, shapes, and sizes. They all vary in taste, and choosing one that is good for consumption may be difficult.

Signs of a fresh Turai are that it is not too ripened as it loses its taste in this stage. Young ridge gourds that have a deep dark green color and are firm to hold are considered the best for consumption as they are sweet and flavourful.

Another way of choosing the right Turai is from its stem. If the stem is green, the vegetable will most likely be fresh.  

Precaution While Consuming Ridge Gourd

To gain maximum benefit from Turai, it is important to take some precautions before consuming it. Make sure to wash the vegetables properly before consuming them, as the possibility of dirt and germs is quite high as they are transported over longer distances.

While cooking, it is important not to overcook it as it may lead to the loss of important nutrition.

Recipes with Ridge Gourd

Recipe 1: Turai Curry

Ingredients

• Washed, peeled, and diced ridge gourd – 1 whole
• Oil – 1 tbsp
• Curry leaves – 4-5
• Mustard seeds – 1 tsp
• Onion – 1
• Tomato – 1
• Green chillies – 2-3
• Salt to taste
• Turmeric – 1 tsp
• Garam masala powder – 1 tsp

Method

• Heat a pan, add oil to it, and after the oil is heated add mustard seeds, and chilies followed by curry leaves.
• Then add onion to it and sauté it till the onion changes color.
• After that, add tomato and water as needed and cook till the tomato is mushy.
• Then add ridge gourd along with all the masala along with salt to taste.
• Stir it and cover the lid and it simmer for 2-3 min on a low flame.
• Turn off the flame, sprinkle some coriander leaves, and enjoy.

Recipe 2: Ridge Gourd Raita  

Ingredients

• Curd
• Roasted jeera powder – 2 tsp
• Salt to taste
• Peeled and chopped Turai
• Oil

Method

• Whisk the curd properly and keep it aside.
• Take a pan and heat some oil in it. 
• Add ridge gourd to it, sprinkle some salt, and sauté it till it is almost cooked.
• Take the beaten curd and add the ridge gourd to it along with roasted jeera powder and salt.

Final Words

Ridge gourd is a nutrition-packed vegetable with numerous health benefits. Storing it might be a task if proper steps are not followed, as it has a shorter shelf life. It can be consumed in different forms and included in different recipes.

It may be a great addition to a balanced diet, especially in summer, as it is high in water and low in calories. Turai may be easy to digest, and the fiber content helps prevent constipation.

Overall, consuming Turai in moderation may help maintain good health and stay healthy.

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