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Bitter melon or Bitter gourd is often viewed as an unpleasant vegetable with an extremely bitter taste whose name starts to dry eyes and brings an irksome sensation in the mouth. Many people are divided over the love and hate for bitter melon all for its distinctly sharp taste. Those who don't like bitter melon may not know that it is used in several gourmet recipes as it brings a strong contrast to other ingredients.
Likewise, bitter melon is also used for its incredible health properties, attributed to its nutritional profile that transcends every standard set by other vegetables. Its unique bitter flavour is the reason why it can be a delightful addition to several recipes in many forms. If prepared in the right way, bitter melon can convert even the most sceptical people into honest devotees.
Being a spring season harvest, bitter melons are available in bounty in vegetable markets nowadays. If you too have stumbled upon whether to add it to your shopping basket, here are irresistible reasons to help you not think twice about it.
7 Benefits Of Bitter Melon You Should Know
1) Loaded With Essential Nutrients
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Bitter melon contains several nutrients such as vitamins C, A, and B-9 (folate), Potassium, Zinc, Iron, Fiber, and carbs. In addition to this, it is extremely low in calories. The vitamin C in bitter melon is widely associated with wound healing properties and vitamin A promotes skin and eye health. The minerals in bitter melon promote the growth and development of the body.
2) Contains Antioxidant and Anti-inflammatory Properties
Bitter melon is a source of several antioxidants such as catechin, gallic acid, epicatechin, and chlorogenic acid that help boost immunity and purify blood. These antioxidants help in fighting free-radical damage and significantly halt the growth of cancer cells as well. Blood purification done by antioxidants in bitter melon benefits skin and hair health. Its anti-inflammatory properties ease swelling, and pain and stop bleeding.
3) High in Fibre
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While being significantly low in calories, bitter melon is exceptionally high in fibre which makes it a perfect addition to a weight loss diet. One serving of bitter melon contains about 2 grams of dietary fibre which is sufficient enough to fulfil 8% of the total fibre requirement for the day.
4) Reduce Cholesterol
Bitter melon has been linked with cholesterol-reducing properties which can significantly reduce the risk of cardiovascular diseases. In a study published in Hindawi Journal (an open-access journal) in 2018, the effects of bitter melon on lipid levels were examined. The study concluded that bitter melon significantly reduced the levels of LDL or bad cholesterol in humans.
5) Decrease Blood Sugar Levels
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Bitter melon has been used as a medicative diet worldwide for diabetic patients. In a review published by Food Science and Biotechnology Journal in 2022, bitter melon was prescribed for the treatment of diabetes, confirming its blood sugar-lowering properties. In another 3-month study published in the Journal of Medicinal Food, 2,000 mg of bitter melon daily showed lower levels of blood sugar in clinical trials.
6) Promotes Weight Loss
Bitter melon's high fibre content aids weight loss. It regulates sugar and fat metabolism, potentially combating obesity by limiting fat accumulation. Studies indicate it alters gene expression to prevent weight gain. Bitter melon seed oil specifically targets and reduces fat cells, offering promise for weight management and overall health.
7) Fights Cancer
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Bitter melons offer immunity-boosting and anticancer properties. Its extracts trigger programmed cell death that hinders the formation of cancer cells. In a study published by Cells Journal in 2023, bitter melon’s use as a folk remedy has been deemed effective against cancer, attributed to its antitumor and anti-inflammatory effects. In vitro and in vivo research have demonstrated that bitter melon extract (BME) inhibits the growth of oral squamous cell carcinoma (OSCC) cells.
Along with all these amazing benefits, bitter melon is also effective in purifying the liver, aiding digestion and also helps in getting relief from haemorrhoids. Now that you know all these benefits, add bitter melon to your spring diet to use this seasonal produce to its fullest.
