Nutritional Profile: Balsam-Pear (Bitter Gourd) Pods (Raw)
Balsam-pear, also known as bitter gourd or bitter melon, is a nutrient-rich vegetable widely celebrated for its numerous health benefits. Its unique flavor and medicinal properties make it a staple in many traditional cuisines and holistic remedies. Below is the comprehensive nutritional breakdown of raw balsam-pear pods:
Nutritional Information per 100g
| Nutrient | Amount | Unit | Health Benefits |
|---|---|---|---|
| Energy | 17.0 | kcal | Low-calorie food ideal for weight management and low-energy diets. |
| Protein | 1.0 | g | Contributes to muscle repair and overall growth. |
| Total Fat | 0.17 | g | Minimal fat content; excellent for heart-friendly diets. |
| – Saturated Fats | 0.0 | g | Free of saturated fats, reducing the risk of cholesterol buildup. |
| Carbohydrates | 3.7 | g | Provides a small but steady energy boost. |
| – Dietary Fiber | 2.8 | g | Promotes healthy digestion and prevents constipation. |
| – Total Sugars | 0.0 | g | Sugar-free, making it suitable for diabetic-friendly diets. |
| Calcium | 19.0 | mg | Essential for maintaining strong bones and teeth. |
| Iron | 0.43 | mg | Supports red blood cell production and prevents anemia. |
| Magnesium | 17.0 | mg | Plays a role in muscle and nerve function as well as energy production. |
| Phosphorus | 31.0 | mg | Vital for bone health and cellular repair. |
| Potassium | 296.0 | mg | Helps regulate blood pressure and supports heart health. |
| Sodium | 5.0 | mg | Low sodium content benefits those managing hypertension. |
| Zinc | 0.8 | mg | Boosts immune function and promotes wound healing. |
| Copper | 0.034 | mg | Important for iron absorption and brain health. |
| Manganese | 0.089 | mg | Supports bone formation and antioxidant defense. |
| Selenium | 0.2 | mcg | Offers antioxidant properties and supports thyroid function. |
| Vitamin C | 84.0 | mg | High levels of Vitamin C enhance immune health and skin vitality. |
| Thiamin (B1) | 0.04 | mg | Contributes to energy metabolism and nervous system health. |
| Riboflavin (B2) | 0.04 | mg | Essential for energy production and maintaining healthy skin and vision. |
| Niacin (B3) | 0.4 | mg | Supports metabolism and cardiovascular health. |
| Vitamin B6 | 0.043 | mg | Aids in brain development and cognitive function. |
| Folate | 72.0 | mcg | Critical for DNA synthesis and healthy fetal development during pregnancy. |
| Vitamin B12 | 0.0 | mcg | Not present; this nutrient must be sourced from animal-based foods or supplements if needed. |
| Vitamin A | 24.0 | mcg | Promotes healthy vision, skin, and immune function. |
| Vitamin E | 0.0 | mg | Does not contain Vitamin E; pairing with Vitamin E-rich foods is beneficial. |
| Vitamin D2 | 0.0 | mcg | Vitamin D is absent; ensure additional dietary sources for bone health. |
Dietary Highlights and Benefits
- Low-Calorie Superfood: With only 17 kcal per 100g, bitter gourd is perfect for calorie-conscious diets.
- Rich in Fiber: Its fiber content enhances digestion, making it an excellent choice for gastrointestinal health.
- Diabetes-Friendly: Sugar-free and packed with bioactive compounds, it helps manage blood sugar levels.
- High in Vitamin C: This boosts immunity and acts as an antioxidant to combat free radicals.
- Potassium Powerhouse: Supports cardiovascular health by helping maintain healthy blood pressure.
Allergen Information
- No Common Allergens: Bitter gourd is typically safe for most individuals and does not contain gluten, dairy, nuts, or soy.
- Possible Sensitivities: In rare cases, some individuals may experience gastrointestinal discomfort. It is advisable to consume in moderation if introducing to your diet for the first time.
Dietary Preferences
- Vegan and Vegetarian-Friendly
- Keto-Compatible: Low in carbohydrates.
- Gluten-Free and Dairy-Free
- Paleo-Friendly
- Diabetic-Friendly
Usage Advice
- Preparation Tip: Bitter gourd has a strong, bitter taste that may be tempered by salting or soaking slices in water before cooking.
- Pairing Suggestions: Complements spicy curries, stir-fries, and tangy chutneys. Pair it with protein sources for a balanced meal.
- Serving Ideas: Can be stuffed, fried, or added to soups and juices for maximum nutrient retention.
Conclusion
Bitter gourd may not appeal to everyone due to its pronounced bitterness, but its remarkable nutritional value makes it worth adding to your meals. This versatile vegetable can enhance both health and flavor when prepared creatively, making it a valuable addition to your culinary repertoire.
