Ash gourd, scientifically referred to as Benincasa hispida, is also recognized by various names such as winter melon, wax gourd, white pumpkin, and Chinese watermelon. This unique fruit is indigenous to certain regions of Southern Asia. It develops on a vine, eventually taking shape as a round or oblong melon that closely resembles a watermelon in both size and color. When fully ripe, the fruit transforms from a fuzzy exterior to a distinct powdery, ash-colored coating, which is the origin of its name. The flavor profile of ash gourd is notably mild, bearing a resemblance to cucumber, making its flesh a favored ingredient in numerous Chinese and Indian dishes. Notably, this fruit is celebrated for its numerous health benefits and has a long-standing history of use in traditional Chinese and Ayurvedic medicine. Despite its acclaim, only a limited number of its claimed health advantages are substantiated by scientific research.

This article aims to delve into the most recent studies concerning ash gourd, examining its nutritional composition and the potential health benefits it may offer.

Rich in Essential Nutrients and Beneficial Plant Compounds

Ash gourd, known as petha in India, is composed predominantly of 96% water, making it extremely low in calories, fats, proteins, and carbohydrates. However, it stands out for its high fiber content and offers modest amounts of various essential nutrients that contribute to overall health.

In a 100-gram portion of raw ash gourd, you will find:

  • Calories: 13
  • Protein: less than 1 gram
  • Carbohydrates: 3 grams
  • Fiber: 3 grams
  • Fat: less than 1 gram
  • Vitamin C: 14% of the Daily Value (DV)
  • Riboflavin: 8% DV
  • Zinc: 6% DV

Moreover, ash gourd provides trace amounts of iron, magnesium, phosphorus, copper, and manganese, as well as various other B vitamins. Typically, these amounts do not exceed 3% of the Daily Values.

Beyond vitamin C, ash gourd is a significant source of flavonoids and carotenes, which are powerful antioxidants believed to shield your body from cellular damage and mitigate the risks of conditions such as type 2 diabetes and cardiovascular diseases. Presently, the antioxidant properties of ash gourd are considered the primary factor contributing to many of its health benefits. Despite being low in calories, fats, carbohydrates, and protein, ash gourd excels in providing fiber and antioxidants, which are thought to enhance health and provide protection against various diseases.

Potential Benefits for Digestion

The ash gourd (known as petha in India) is characterized by its low calorie count, high fiber, and substantial water content, which collectively may enhance digestion and support the maintenance of a healthy body weight. Studies indicate that foods like ash gourd, which are low in calories and rich in water, can assist individuals in weight loss efforts. Furthermore, this vegetable is an excellent source of soluble fiber, which creates a gel-like substance in the digestive tract, thereby slowing down digestion and fostering a feeling of fullness. Additionally, ash gourd is notably low in carbohydrates, making it an ideal choice for those adhering to low-carb dietary plans. The unique combination of low calories, low carbohydrates, high water content, and abundant fiber found in ash gourd contributes to digestive wellness and aids in sustaining a healthy weight.

Additional Potential Benefits

Ash gourd (petha), a fruit that has been utilized in traditional Chinese and Ayurvedic medicine for centuries, is recognized for its extensive range of therapeutic applications. This remarkable fruit is often celebrated for its laxative, diuretic, and aphrodisiac qualities. Moreover, it is believed to offer various health benefits, including enhanced energy levels, improved cognitive function, better digestion, and a reduced risk of chronic diseases.

However, it is essential to understand that not all of its claimed benefits are currently endorsed by scientific evidence. The benefits that enjoy more substantiation from research include:

  • May help prevent ulcers. Research conducted on animals suggests that extracts from ash gourd may play a role in preventing stomach ulcers in rats.
  • May reduce inflammation. Studies conducted in vitro and on animals indicate that ash gourd extracts could have anti-inflammatory properties, which may be foundational in mitigating numerous chronic illnesses.
  • May provide some protection against type 2 diabetes. Investigations involving mice imply that ash gourd could lower blood sugar, triglyceride, and insulin levels; however, human studies present mixed outcomes.
  • May exhibit antimicrobial properties. Certain research suggests that extracts from ash gourd may offer protection against specific bacteria and fungi, while other studies find no evidence of such protective effects.

While the potential benefits are intriguing, it is crucial to highlight that most studies have focused on concentrated extracts derived from the flesh, skin, or vine of the fruit rather than the whole fruit itself. Furthermore, many of these studies are limited in size or have become outdated, and most have not investigated these health benefits in human subjects. Thus, further research is necessary to draw definitive conclusions. Although extracts from the flesh, skin, and vine of ash gourd have been associated with various potential health advantages, additional human studies are essential before any strong claims can be substantiated.

Ways to Enjoy Ash Gourd

Ash gourd, known as petha in India, is a beloved ingredient in various Asian cuisines, celebrated for its versatility. This fruit is frequently diced, boiled, and enjoyed on its own or incorporated into delicious soups and hearty stews. Moreover, it can be baked, fried, or candied, and it works wonderfully when peeled and tossed into fresh salads or consumed raw, much like a crisp cucumber. Beyond these methods, ash gourd can be transformed into delightful treats such as candy, jam, ketchup, cakes, ice cream, or the traditional Indian sweet, petha. Additionally, it serves as a refreshing ingredient in juices and smoothies, enhancing both flavor and nutrition.

You can easily find ash gourd in most Asian grocery stores or at international farmers' markets. When selecting a gourd, choose one that feels substantial for its size and is free from any bruises or indentations on the surface. For optimal freshness, ash gourd should be stored in a cool, dry environment. It's important to note that the white powder coating the gourd becomes sticky when wet, so be sure to wash it off thoroughly before slicing into it. Overall, ash gourd is a fantastic addition to a variety of dishes, whether in soups, stews, salads, or as part of desserts and beverages.

The Bottom Line

Ash gourd (petha) is a low-calorie fruit, celebrated for its high water content, fiber, and an array of beneficial nutrients. This adaptable ingredient is frequently utilized in traditional medicine across various cultures, including Indian and Australian, to help prevent or manage a range of health issues. Moreover, it enhances numerous recipes, adding a unique texture and flavor. In addition to its culinary versatility, ash gourd is thought to aid in digestion, alleviate inflammation, and offer protection against infections, ulcers, and the risk of type 2 diabetes. However, it is essential to note that while these benefits are widely acknowledged, substantial scientific evidence to support them is still lacking. Regardless, there is no downside to experimenting with this intriguing fruit, whether to diversify your diet or to introduce a captivating element to your culinary creations.