Bitter gourd, known for its unique bitter taste, is often disliked by many, but it is actually a nutrient-dense superfood with numerous health benefits. While some may not enjoy its flavor, many people appreciate the taste when stir-fried, and various methods to reduce its bitterness have made it more accepted by a growing number of individuals.
Bitter gourd is widely known for its heat-clearing and summer-cooling properties, but its health benefits go far beyond that. It is rich in vitamin C, with 100 grams of bitter gourd providing 93% of the recommended daily intake (RDI). Vitamin C boosts the immune system, promotes bone health, and aids in wound healing. Bitter gourd is also high in vitamin A, which is essential for skin health and vision, providing 44% of the RDI per 100 grams. In addition, bitter gourd is packed with folate, which is crucial for growth and development, and contains small amounts of potassium, zinc, and iron. Its high fiber content helps prolong satiety, reduce hunger, and makes it an ideal choice for those looking to lose weight.
Bitter gourd extract is also rich in antioxidant compounds, such as plant polyphenols, which help prevent damage to cells and DNA caused by free radicals. Moreover, bitter gourd has antibacterial properties, and studies have shown that it strongly inhibits the growth of Staphylococcus aureus and Bacillus subtilis.
Traditionally, bitter gourd has been used by indigenous people around the world to help treat diabetes, and modern research has confirmed its blood sugar-lowering effects. Different parts of the bitter gourd plant (such as the root, stem, and leaves) have varying degrees of anti-diabetic properties. When bitter gourd water extract is combined with the blood-sugar-lowering drug glimepiride, research has shown that it can serve as an effective adjunctive therapy for diabetes. Bitter gourd has been proven to stimulate insulin secretion, helping regulate blood sugar levels. Consuming 2000 mg of bitter gourd extract daily for four weeks has been shown to significantly reduce blood sugar levels. Additionally, bitter gourd extract has been found to effectively kill cancer cells in the stomach, colon, lungs, and nasopharynx, while inhibiting the growth and spread of breast cancer cells and promoting cancer cell death.
Despite its impressive nutritional value and health benefits, consuming too much bitter gourd can still have adverse effects on the body. Some people may experience headaches, stomach discomfort, or other symptoms after consuming bitter gourd, and these individuals should be cautious. Pregnant women, people with underlying health issues, and those taking blood sugar-lowering medication should avoid excessive consumption of bitter gourd and consult a doctor before consuming it.
