Nutritional Breakdown of Momordica Dioica per 100g
Macronutrient Profile
The nutritional composition of Momordica dioica can vary based on whether the fruit is measured fresh or as dry weight. However, data from multiple scientific studies provides a clear picture of its value. On a fresh weight basis, a 100g edible portion is primarily water, making it a low-calorie food. It is a good source of dietary fiber, which is crucial for digestive health and can aid in maintaining a feeling of fullness. Protein content is moderate, offering a beneficial amount for a vegetable. The fat content is generally low, consisting mainly of healthy polyunsaturated fats like linoleic acid and monounsaturated fats such as oleic acid.
- Moisture: Approx. 84.1g
- Carbohydrates: Approx. 7.7g
- Protein: Approx. 3.1g
- Fat: Approx. 3.1g
- Fiber: Approx. 3.0g
Vitamin Content
Momordica dioica is packed with various vitamins, contributing significantly to daily nutritional requirements, particularly the B-complex vitamins.
- Carotenoids (Pro-Vitamin A): It is an excellent source of beta-carotene, containing a notably high amount (up to 162 mg per 100g of edible portion) compared to many other cucurbitaceous vegetables.
- Vitamin C: High levels of ascorbic acid (Vitamin C) are found in the fruit, which acts as a powerful antioxidant.
- B-Complex Vitamins: Research indicates the presence of Thiamin (B1), Riboflavin (B2), and Niacin (B3).
- Other Vitamins: Trace amounts of other vitamins like Vitamin K and B6 may also be present, as noted in some studies on its dry weight composition.
Essential Minerals
This spiny gourd is rich in several key minerals, playing a vital role in bodily functions.
- Calcium and Magnesium: Studies highlight that Momordica dioica fruits contain higher levels of calcium and magnesium than many recommended dietary allowances, making them a good supplement, especially in cereal-based diets.
- Potassium: It is a good source of potassium, which is important for maintaining heart health and regulating blood pressure.
- Iron: The fruit provides a considerable amount of iron, essential for red blood cell production.
- Zinc and Chromium: Momordica dioica is identified as a potential source for these trace minerals.
Comparison: Momordica dioica vs. Common Gourd (per 100g fresh weight)
To put the nutritional value of Momordica dioica into perspective, here is a comparison with a more commonly known gourd, bitter gourd (Momordica charantia).
| Nutrient | Momordica dioica | Bitter Gourd | Notes |
|---|---|---|---|
| Calories | Low (approx. 17-21 kcal) | 21 kcal | Both are low-calorie vegetables |
| Protein | 3.1g | 1g | Spine gourd offers more protein |
| Fat | Low (approx. 3.1g) | 0g | Bitter gourd is essentially fat-free |
| Carbohydrates | 7.7g | 5g | Both are low in carbs |
| Fiber | 3.0g | 3g | Similar high fiber content |
| Calcium | High (71.66mg) | Moderate (9mg) | Spine gourd is a superior source |
| Carotene (Vit A) | Very High (162mg) | Present, but generally lower | A key strength of M. dioica |
Health Benefits Driven by Nutritional Profile
Beyond its fundamental nutritional values, the unique phytochemicals present in Momordica dioica contribute to its notable health benefits. As a potent source of antioxidants like flavonoids and carotenoids, it helps protect the body from oxidative stress. The presence of natural plant insulin has been studied for its potential antidiabetic properties, supporting blood sugar management. Its anti-inflammatory components can also help manage inflammation-related conditions.
Ways to Incorporate into Your Diet
This versatile vegetable can be prepared in various ways to suit different tastes.
- Stir-fried: Tender, young spine gourd can be sliced and stir-fried with spices and other vegetables for a quick, nutritious side dish.
- Curries: It can be added to both vegetarian and non-vegetarian curries, where it absorbs flavors well.
- Stuffing: The fruits can be hollowed out and stuffed with a spiced mixture of ingredients, then roasted or fried.
- Sautéed: For a simple preparation, sauté sliced spine gourd with onion, garlic, and turmeric until tender.
For more detailed information on the biochemical composition and pharmacological properties of Momordica dioica, you can refer to authoritative sources such as the National Institutes of Health.
Conclusion
In summary, the nutritional value per 100g of Momordica dioica reveals a highly nutrient-dense vegetable rich in fiber, protein, and an array of essential vitamins and minerals. With particularly high levels of beta-carotene, calcium, and magnesium, it is a valuable food for supporting overall health, digestion, and providing antioxidant benefits. Its nutritional superiority in certain aspects, particularly protein and calcium content, makes it a noteworthy addition to a balanced diet, justifying its traditional use and promoting broader culinary adoption. The presence of various bioactive compounds further enhances its appeal as a potent health food.
