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(Melon chourocht in Khmer)
Often called bitter melon, bitter gourd or bitter squash.
Was introduced into China in the 14th century.
Sweetens your health because of its disease preventing and health promoting phyto chemical compounds.
The vegetable is very low in calories, providing just 17 calories per 100g. Nevertheless, its pods are rich in phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants.
Bitter melon notably contains phyto-nutrient, polypeptide-P; a plant insulin known to lower blood sugar levels. In addition, it composes hypoglycemic agent called charantin. Charantin increases glucose uptake and glycogen synthesis in the cells of liver, muscle and adipose tissue. Together, these compounds are thought to be responsible for reduction of blood sugar levels in the treatment of type-2 diabetes.
Fresh pods are an excellent source of folates, contain about 72 µg/100g (Provides 18% of RDA). Folate helps reduce the incidence of neural tube defects in the newborns when taken by mothers during early pregnancy.
Fresh bitter melon is an excellent source of vitamin-C (100 g of raw pod provides 84 mg or about 140% of RDI). Vitamin-C, one of the powerful natural antioxidants, helps the body scavenge deleterious free radicals one of the reasons for cancer development.
It is an excellent source of health benefiting flavonoids such as ¸-carotene, ±-carotene, lutein, and zea-xanthin. It also contains a good amount of vitamin A. Together; these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.
Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body. Thus, helps in relieving indigestion and constipation problems.
In addition, the vegetable is an also good source of niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as iron, zinc, potassium, manganese and magnesium.
|Nutritional value per 100 g (3.5 oz)|
|Energy||79 kJ (19 kcal)|
|- Sugars||1.95 g|
|- Dietary fiber||2 g|
|Vitamin A equiv.||6 g (1%)|
|- beta-carotene||68 g (1%)|
|- lutein and zeaxanthin||1323 g|
|Thiamine (vit. B1)||0.051 mg (4%)|
|Riboflavin (vit. B2)||0.053 mg (4%)|
|Niacin (vit. B3)||0.28 mg (2%)|
|Pantothenic acid (B5)||0.193 mg (4%)|
|Vitamin B6||0.041 mg (3%)|
|Folate (vit. B9)||51 g (13%)|
|Vitamin C||33 mg (40%)|
|Vitamin E||0.14 mg (1%)|
|Vitamin K||4.8 g (5%)|
|Calcium||9 mg (1%)|
|Iron||0.38 mg (3%)|
|Magnesium||16 mg (5%)|
|Manganese||0.086 mg (4%)|
|Phosphorus||36 mg (5%)|
|Potassium||319 mg (7%)|
|Sodium||6 mg (0%)|
|Zinc||0.77 mg (8%)|
Link to USDA Database entry|
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database
You also can mix it with Moringa Powder or Moringa Tea, gives an Excellent natural taste.