What is the nutritional value of 100g of ash gourd juice?
Ash gourd juice, extracted from the winter melon (Benincasa hispida), has a neutral, almost watery flavour, making it an excellent base for a variety of healthy concoctions. A 100-gram serving offers a rich profile of vitamins and minerals for a surprisingly low calorie count, which is one of the reasons it is often recommended for weight management and detoxification. This section breaks down the detailed nutritional components found in 100g of fresh, unstrained ash gourd juice.
Detailed Nutritional Breakdown (per 100g)
- Calories: 13 kcal
- Macronutrients:
- Carbohydrates: Approximately 3.96g
- Protein: Approximately 1.2g
- Total Fat: Approximately 0.2g
- Dietary Fiber: Up to 2.9g (highly dependent on the straining process)
- Vitamins:
- Vitamin C: 17.2 mg
- Vitamin B3 (Niacin): 0.528 mg
- Vitamin B2 (Riboflavin): 0.145 mg
- Vitamin B5 (Pantothenic Acid): 0.176 mg
- Vitamin B6 (Pyridoxine): 0.046 mg
- Vitamin B1 (Thiamine): 0.04 mg
- Minerals:
- Calcium: 30 mg
- Iron: 11.8 mg
- Magnesium: 0.067 mg
- Zinc: 0.072 mg
- Manganese: 0.125 mg
- Iodine: 0.059 mg
The Health Benefits of Ash Gourd Juice
The nutritional richness of ash gourd juice translates into several potential health benefits, many of which are rooted in its high water content and alkaline nature.
Enhanced Digestion and Gut Health
With its significant dietary fiber content, ash gourd juice promotes the growth of good gut bacteria, which can aid in digestion and help with issues like constipation and bloating. Its high water content also helps regulate bowel movements and cleanse the colon.
Natural Detoxification
Ash gourd juice has a mild diuretic effect, which means it can help flush out toxins from the body by supporting kidney function. The high water and antioxidant content work together to cleanse the system and improve gut health.
Cooling the Body
As its alternate name, winter melon, suggests, ash gourd has a natural cooling effect. Drinking the juice can help reduce body heat, making it a popular choice in tropical climates and for balancing the body's temperature.
Supporting Weight Management
This juice is very low in calories, fat, and carbs, but rich in water and fiber. This combination helps promote feelings of fullness, potentially reducing overall calorie intake and supporting weight loss goals when combined with a balanced diet and regular exercise.
Comparing Ash Gourd Juice to Other Beverages
To better understand the unique benefits of ash gourd juice, it is helpful to compare it with other popular health drinks, such as cucumber juice, based on a 100g serving.
| Feature | Ash Gourd Juice | Cucumber Juice | Notes |
|---|---|---|---|
| Calories | ~13 kcal | ~16 kcal | Both are very low-calorie beverages, excellent for weight management. |
| Water Content | ~96% | ~95% | Both offer exceptional hydration due to their high water content. |
| Fiber | Up to 2.9g (if unstrained) | Less than 1g | Ash gourd juice can provide significantly more fiber, especially if some pulp is included. |
| Minerals | Calcium, iron, zinc, magnesium | Potassium, Vitamin K | Ash gourd juice offers a wider range of minerals in a 100g serving. |
| Ayurvedic Properties | Promotes cooling, detoxification, and mental clarity | Also cooling and hydrating, but less emphasized on specific Ayurvedic properties compared to ash gourd. | |
| Key Advantage | High fiber content (if unstrained) and notable mineral profile for detox and weight management. | Excellent hydration and Vitamin K content, widely available. |
Precautions and Side Effects
While generally safe for most people, consuming ash gourd juice requires moderation to avoid potential side effects. Excessive intake can cause digestive discomfort, like bloating, gas, or diarrhea. People with respiratory issues, such as asthma or bronchitis, should be cautious, as the juice's cooling nature could exacerbate symptoms. It is also advised that pregnant or breastfeeding women consult a healthcare provider before consumption. For individuals with diabetes, monitoring blood sugar levels is important, as some studies suggest ash gourd can lower them. There are also concerns that long-term, excessive consumption could lead to the accumulation of trace metals from the gourd in the body.
How to Make Ash Gourd Juice
Preparing fresh ash gourd juice at home is simple and ensures maximum nutritional benefits. You'll need:
- 250 grams of fresh ash gourd
- 1/2 cup of filtered water (or to desired consistency)
- Optional additions: a pinch of black salt or pepper, a squeeze of lemon or lime juice
Instructions:
- Wash the ash gourd thoroughly to remove any powdery residue.
- Peel the skin and remove the seeds from the center.
- Chop the white flesh into small cubes.
- Place the cubes into a blender with water and blend until smooth.
- Strain the purée through a fine-mesh strainer or muslin cloth to remove pulp.
- Add optional ingredients like black salt or lemon juice for flavour.
- Serve immediately and enjoy fresh.
Conclusion
Ash gourd juice is a powerful, low-calorie beverage packed with water, vitamins, and minerals that supports various health functions, including digestion, weight management, and detoxification. A 100g serving provides a substantial amount of hydration and nutrients, making it a valuable addition to a balanced diet. However, mindful consumption and awareness of potential side effects, particularly for those with specific health conditions, is crucial. When consumed in moderation, this ancient remedy offers a refreshing and nutritious boost to overall well-being.
To learn more about traditional uses and wellness insights related to ash gourd, you can visit the Isha Foundation's informative article: Ash Gourd (Winter Melon), the “Cool” Vegetable: Benefits & Recipes.
