What are the nutritional facts of Kakora? A Detailed Breakdown
Kakora, scientifically known as Momordica dioica, is a nutrient-dense vegetable celebrated in traditional medicine for its health-promoting properties. Its unique nutritional composition makes it a valuable addition to a balanced diet, especially during the monsoon season when it is most abundant. This section provides a detailed breakdown of its key nutritional components per 100 grams, based on various studies and reports.
Macronutrient Profile
Kakora is an excellent choice for those mindful of their calorie intake, as it is low in calories but high in essential macronutrients like protein and fiber.
- Calories: Approximately 35–40 kcal.
- Carbohydrates: 7.7 g.
- Protein: 3.1 g. The high protein content for a vegetable is notable.
- Fiber: 3.0–4.0 g. The rich dietary fiber aids in digestion and gut health.
- Fat: 3.1 g. It contains minimal fat, with some studies noting the presence of healthy fatty acids.
Vitamin and Mineral Content
The benefits of kakora extend beyond its macronutrients. It is a rich source of both essential vitamins and minerals that are crucial for various bodily functions.
- Vitamins:
- Vitamin A (Carotene): A potent antioxidant, essential for eye health and immunity. Kakora is particularly rich in carotene compared to other cucurbitaceous vegetables.
- Vitamin C (Ascorbic Acid): A powerful antioxidant that boosts the immune system and fights against free radicals.
- B-complex Vitamins: Includes thiamin (B1), riboflavin (B2), and niacin (B3), which are vital for energy metabolism and cellular function.
- Folic Acid (Folate): Important for cell growth and nerve health.
- Minerals:
- Iron: Crucial for blood production and combating anemia.
- Potassium: Helps regulate blood pressure and supports heart health.
- Calcium: Essential for strong bones and teeth.
- Zinc: Important for immune function and wound healing.
- Magnesium: Involved in numerous enzymatic reactions and muscle function.
- Chromium: Plays a role in managing blood sugar levels.
A Powerhouse of Bioactive Compounds
Kakora isn't just about vitamins and minerals; it's also packed with beneficial bioactive compounds.
- Antioxidants: Rich in flavonoids and polyphenols, these compounds help protect the body from oxidative stress and inflammation.
- Flavonoids and Alkaloids: Present in high concentrations, these compounds contribute to its medicinal properties.
Comparison: Kakora vs. Other Common Vegetables
To appreciate the full extent of kakora's nutritional value, it is useful to compare it with other commonly consumed vegetables. This table highlights some key differences in their nutritional profiles (per 100g serving, approximate values).
| Nutrient | Kakora (Spiny Gourd) | Okra (Lady's Finger) | Spinach (Raw) | Carrot (Raw) |
|---|---|---|---|---|
| Calories | 35–40 kcal | 33 kcal | 23 kcal | 41 kcal |
| Protein | 3.1 g | 1.9 g | 2.9 g | 0.9 g |
| Carbohydrates | 7.7 g | 7.5 g | 3.6 g | 9.6 g |
| Fiber | 3.0–4.0 g | 3.2 g | 2.2 g | 2.8 g |
| Vitamin A | High (Carotene) | 36 mcg | High (Carotene) | Very High (Carotene) |
| Vitamin C | High | 23 mg | 28.1 mg | 5.9 mg |
As the table shows, while other vegetables like spinach and okra are also nutritious, kakora holds its own with a high protein and fiber content, making it a compelling choice for health-conscious individuals.
Kakora for a Healthy Diet: Uses and Benefits
Incorporating kakora into your diet can lead to several health advantages, thanks to its powerful nutritional makeup.
How to Add Kakora to Your Meals
Kakora is a versatile vegetable that can be prepared in many ways. It is often used in curries, stir-fries, and soups in South Asian cuisine. To make a simple stir-fry, sauté sliced kakora with spices like turmeric, cumin, and coriander until tender. Its unique, slightly bitter flavor can complement other ingredients, or you can soften it by boiling before frying.
A List of Key Health Benefits
- Supports Immune Function: The high vitamin C and antioxidant content helps strengthen the body's natural defense system against common infections.
- Aids Digestive Health: Its rich dietary fiber promotes regular bowel movements, preventing issues like constipation and supporting overall gut health.
- Manages Blood Sugar: Some compounds in kakora have shown potential anti-diabetic effects by helping to regulate blood sugar levels.
- Boosts Eye Health: The high concentration of carotene (Vitamin A) is beneficial for maintaining healthy vision.
- Promotes Heart Health: Rich in antioxidants and fiber, it helps lower bad cholesterol levels and supports overall cardiovascular health.
Conclusion
In conclusion, the nutritional facts of Kakora solidify its status as a highly beneficial and potent vegetable. From its respectable protein and fiber content to its wealth of vitamins and minerals like Vitamin A, C, and iron, it provides a comprehensive boost to overall health. Its low-calorie count makes it an excellent addition to weight management diets, while its anti-inflammatory and antioxidant properties help protect the body from chronic diseases. By incorporating this seasonal powerhouse into regular meals, one can leverage its unique nutritional advantages for better immunity, digestion, and general wellness. Whether stir-fried, curried, or added to soups, kakora offers a delicious and healthy way to diversify your vegetable intake and enjoy its myriad benefits.
For more in-depth information on its medicinal uses in Ayurveda, you can explore traditional herbal resources.
