Diet, Food & Fitness

Nutritional benefits of ash gourd (winter melon)

The ash gourd (Benincasa hispida), also known as winter melon, wax gourd, white pumpkin, and Chinese watermelon, is a fruit endemic to areas of Southern Asia. This fruit has been in use in traditional Chinese and Ayurvedic medicine for millennia and has a variety of health advantages. Only a few of its claimed benefits, however, are now supported by science.

Nutrition is essential in the food we take. However, Taking nutritional value will not only make your body healthy but also make your mind healthy. Fruits are a great source of nutritional elements. We can find great nutritional value and vitamins in the fruits. One of the nutritional fruit is Ash Gourd.

Let’s talk about the nutritional benefit of ash gourd (winter Melon). It is also known as Winter Melon.

What is ash gourd?

Ash gourd is a native fruit to the part of southern Asia, whose scientific name is Benincasahispida. It is famous for its several names. Moreover, some of the names of the ash gourds are wax gourd, white gourd, winter melon, winter gourd, tallow gourd, ash pumpkin, Chinese preserving melon, and Puhul (Alu).

winter Melon is eaten as a vegetable when matured. It naturally grows in south-east Asian countries like India, Srilanka, China, Nepal, and Indonesia, as well as some parts of Australia too.

This article discusses the nutritional benefits as well as the health benefits of the ash gourd.

Nutritional value of ash gourd

Winter melon primarily contains 90% of water and is very low in calories, fat, protein, and carbs. It is present with vitamins and minerals including vitamin c and vitamin B complex especially niacin (vitamin B3), thiamine (vitamin B1), and riboflavin (vitamin B2).

Furthermore, it remains rich in other micro and macro minerals like iron, potassium, zinc, calcium, and magnesium.

Total Fat – 3.9gVitamin A – 9.8%Calcium – 5.1%
Saturated Fat – 0.5gVitamin B6 – 11.3%Magnesium – 6.7%
Total Carbohydrate – 12.5gVitamin C – 30.5%Phosphorus – 5.0%
Dietary Fiber – 0.6gVitamin E – 1.1%Zinc – 7.2%
Protein – 2.0gIron – 5.7%
Cholesterol – 0.0mgManganese – 12.5 %
Sodium – 33.0mgIodine – 5.9 %
Potassium – 359.1mg

Health benefits of ash gourd

Winter Melon is super beneficial for our health, skin, and hair. It is used in weight loss and also for the prevention of numerous illnesses. The other health benefits of ash gourd are as follows:

1. Prevent from gastric ulcer and intestinal parasite

Winter melon has an antibacterial property that helps to kill harmful bacteria in the stomach and intestine. These antimicrobial properties also prevent gastrointestinal infections. It also prevents acidity and helps in combating the formation of ulcers on the gastric membrane.

Another benefit of ash gourd is it improves digestion. As it is rich in fibers and high in water, these properties improve digestion. Moreover, it is a good source of soluble fiber which forms the gel-like substance in your gut. This gel-like substance slows digestion and helps prevent the feeling of fullness.

2. Accelerate the weight loss

It is said that low-calorie, water-dense food like ash gourd accelerates weight loss. You don’t need to waste money and spend your time on a different technique for weight loss. All you need is just to add ash gourd to your diet to lose weight.

It provides dietary fibers that can be easily processed in the stomach, reducing craving and assisting in burning fat at a quicker rate. You can also read about natural fat-burning foods.

3.  Acts as a natural anticoagulant

Ash gourd is also known as a natural anticoagulant, which works on internal bleeding. If taken regularly, it prevents epistaxis (nose bleeding). In addition, Winter Melon is also used to prevent haematuria (blood in urine), bleeding peptic ulcer, piles, and many other internal bleedings.

Some of the other natural anticoagulant foods are

  • Turmeric
  • Ginger
  • Cayenne peppers
  • Garlic
  • Cassia cinnamon
  • Grapes seed extract

natural anticoagulant foods

4. Detoxifies the kidney

As we know the function of the kidney is to filter the blood and eliminate the body wastes via the excretory system. This elimination process is stimulated by the ash gourd. So it is necessary to have it as a regular food to detoxify the kidney.

Besides, it detoxifies the kidney by boosting the secretion of fluid within the kidney. At the same time, it provides essential hydration to the internal organs. It also supports the routine tasks of the kidney and bladder.

5. Aids in mental illness

Ash gourd helps in the sharpness of the mind. You need to drink a glass of ash gourd juice in the morning. This juice will bring a tremendous amount of coolness to the body, while at the same time it brings alertness into you.

Furthermore, it acts as a natural sedative, which can treat mental illness. It is used to alleviate conditions like epilepsy, anxiety, insomnia, neurosis, and paranoia.

Daily consumption of a glass of ash gourd juice will bring a miracle to your health.

 6. Works as anti-inflammatory

Studies have suggested that ash gourd extracts may reduce inflammation, which is believed to be the root cause of chronic diseases.

  • The phytonutrients compound presents in the ash gourd helps to battle fevers.
  • The cucurbitacins present in winter Melon gives help fight jaundice by boosting the defense mechanism and liver function in the body.
  • It works as the remedy for the heart aliments like palpitations, arrhythmias, chest pain, hypertension (high blood pressure), and coronary artery diseases.
  • As it is packed with bone-fortifying minerals namely calcium, magnesium, and phosphorus which help to reduces bone and muscle pain and heals joint illnesses such as arthritis. You can read about the prevention of arthritis in detail too.
  • Ashgourds helps to regulate the thyroid hormones.

 7. Ash gourd for healthy skin and hair

Now this will be surprising to know the health benefits of ash gourd on your skin and hair. The benefits of using ash gourd on skin and hair are as follow:

  • It can effectively remove dark spots and patches.
  • The winter Melon ward off dandruff from hair.
  • Its moisturizes the skin naturally.
  • It combats skin infections
  • It promotes hair growth with is the multivitamin source.

Ash Gourd Recipes

Ash gourd juice


  • Ash gourd, 4-5 inches sized (1 pcs)
  • Lemon juice ( 6 tsp)
  • Black pepper powder (3 tsp)
  • Salt (3 tsp)


  • Cut the ash gourd in half and remove the skin and seeds.
  • Combine all of the ingredients in a blender to make a smooth puree.
  • Strain
  • Add lemon juice, black pepper powder, and salt


The detailed nutritional value and health benefits of the ash gourd have been elaborated in the principle article. Winter Melon is highly beneficial for promoting physical wellness as well as mental health.

It is commonly used in ancient medicine to prevent various types of illness. As it is believed to promote digestion, prevent the intestinal parasite, reduces inflammation, complement ketogenic diets, strengthens the respiratory process, and may offer protection against type 2 diabetes.

So it is important to include ash gourd in your diet and get all these health benefits from it.


1. What is ash ground called in India?

Ash Ground is called by a different name in India. It is called “Petha” in Hindi while “Boodida Gummadi” in Telugu, “Neer Pooshnikkai” in Tamil, and “Kumbalam” in Malayalam.

2. What is ash ground called in the USA?

In the USA it is called by various names like a wax gourd, white gourd, and winter gourd. It is also called by names like tallow gourd, ash pumpkin, and winter melon too.

3. What are the health benefits of ash ground?

Ash ground has various great health benefits. As it is low in calories and has high fiber and water content it helps in proper digestion and proves to be beneficial in weight loss.

4. Is it available in the USA?

Yes, it is available in the USA and now it is found in all the countries. But it is found throughout the year in Indian and Asian vegetable stores.

5. Can we have ash ground juice at night?

Yes, we can drink ash ground juice at night but it is preferred to drink it in the morning on an empty stomach.

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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