Diet, Food & Fitness

Nutritional benefits of ash gourd (winter Melon)

Nutrition is essential in the food we take. Taking nutritional value will not only make your body healthy but also make your mind healthy. Fruits are a great source of the nutritional element. 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 groud (winter Melon). It is also known as Winter Melon.

Ash groud is a fruit native to the southern part of Asia. It is eaten as a vegetable when it is mature.  It has various nutritional benefits.

What is ash gourd?

Ash gourd is a native fruit to the part of southern Asia, which is scientifically known as Benincasahispida. It is famous by the several names given to it. 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 the vegetable when matured. It naturally grows in the south-east Asian countries like India, Srilanka, China, Nepal and Indonesia, as well as some part of Australia too.

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

Nutritional value of ash gourd

Ash gourd is primarily composed of 90% of water and is very low in calories, fat, protein, and carbs. It is loaded with vitamins and minerals including vitamin c and vitamin B complex especially niacin (vitamin B3), thiamine (vitamin B1) and riboflavin (vitamin B2). 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 illness. The other health benefits of ash gourd are as follow:

1. Prevent from gastric ulcer and intestinal parasite

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

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

2. Accelerate the weight loss

It is said the low calorie, water-dense food likes ash gourd accelerate the weight loss. You don’t need to waste the money and spend your time on a different technique for weight loss. Just you need to add ash gourd to your diet in order to lose weight.

It provides dietary fibres that can be easily processed in this 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). 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 in order to detoxify the kidney.

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 in the body, while at the same time it brings alertness into you.

Another function of the winter Melon is that it acts as a natural sedative, which can treat mental illness. It used to alleviate conditions like epilepsy, anxiety, insomnia, neurosis and paranoia.

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

 6. Works as anti-inflammatory

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

  • The phytonutrients compound presents in the ash gourd helps to battles fevers.
  • The cucurbitacins present in winter Melon leaves help to fight jaundice by boosting the defence mechanism and liver function in the body.
  • It works as the remedies for the hear 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 the joint illness 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.


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 the digestion, prevent from the intestinal parasite, reduces inflammation, complement ketogenic diets, strengthens respiratory process, and may offer protection against the type 2 diabetes.

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

Rahul Kushwaha

Rahul kushwaha is a very dignified and passionate medical student of a very well known institute in Bangladesh. His passion for the field of medical science not only verifies him a burning sensation of the medical field for the future but also expertise physical an emotional motivator.

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