Ridge gourd, also known as luffa, is an ancient vegetable that is native to India. It has been used in Indian cuisine for centuries and is still a popular ingredient in many dishes. Ridge gourd is packed with nutrients and health benefits that make it a superfood. Ridge gourd can be eaten fresh or cooked. It can be boiled, steamed, baked, or stir-fried. The vegetable can be used in soups, curries, and salads. It can also be added to smoothies for a nutrient boost. Ridge gourd is an excellent source of nutrients and has a long list of health benefits. It is a great addition to any diet, and can help to improve your overall health. Give this ancient superfood a try and enjoy all the health benefits it has to offer!
History and Origin
It is believed to have originated in tropical and subtropical regions of Asia. It has a long history of cultivation and use in countries such as India, China, Thailand, Bangladesh, and Malaysia. In traditional medicine systems such as Ayurveda and Traditional Chinese Medicine, ridge gourd has been recognized for its potential health benefits. Beyond its edible fruit, every part of the ridge gourd plant is utilized. The mature, dried gourds are used as natural sponges or loofahs for bathing and cleaning. The plant’s leaves, flowers, and even seeds have their own traditional uses. In the past, it has been used for skincare, as a natural loofah, for crafting, and as a natural scrubber for cleaning dishes and pots. Over time, this vegetable has been introduced to other parts of the world, including Africa, the Americas, and Europe.
Ridge Gourd Nutritional Value and Calories Chart
This vegetable is low in calories and high in dietary fiber, vitamins, minerals, and antioxidants. It is rich in vitamins C and A, which are essential for healthy skin, eyesight, and immunity. Vitamin A helps to reduce inflammation and protect the body from disease. Ridge gourd is also a good source of magnesium, which helps to regulate blood pressure and reduce stress. Nutritional value per 100 g ridge gourd:
- Biotin: 0.00 mcg
- Calcium: 20.5 mg
- Carbohydrates (Carbs): 3.2 g
- Chloride: 33.8 mg
- Cholesterol: 0 mg
- Choline: 6.0 mg
- Chromium: 0.00 mcg
- Copper: 0.1 mg
- Dietary Fiber: 1.0 g
- Energy (Calories): 16 kcal
- Fat: 0.1 g
- Iodine: 0.00 mcg
- Iron: 0.5 mg
- Magnesium: 13.0 mg
- Manganese: 0.0 mg
- Molybdenum: 0.00 mcg
- Pantothenic Acid: 0.2 mg
- Phosphorus: 21.8 mg
- Potassium: 166.0 mg
- Protein: 0.8 g
- Saturated fat: 0.0 g
- Selenium: 0.0 mcg
- Sodium: 10.0 mg
- Sugars: 0.7 g
- Vitamin A: 36.0 IU
- Vitamin B1 (Thiamin): 0.0 mg
- Vitamin B2 (Riboflavin): 0.0 mg
- Vitamin B3 (Niacin): 0.3 mg
- Vitamin B5 (Pantothenic Acid): 0.2 mg
- Vitamin B6: 0.1 mg
- Vitamin B9 (Folate / Folic Acid): 9.0 mcg
- Vitamin B12: 0.00 mcg
- Vitamin C: 15.4 mg
- Vitamin D: 0.00 IU
- Vitamin E: 0.0 mg
- Vitamin K: 0.7 mcg
- Water: 89.7 g
- Zinc: 0.1 mg
Unusual Interesting Uses
It is a versatile vegetable with a range of interesting uses in cooking and other applications. It’s versatility makes it a fascinating and useful ingredient in both culinary and non-culinary applications. Its mild flavor and adaptable nature make it a canvas for creativity in the kitchen and beyond. Here are some creative things to do other than culinary and medicinal uses:
- Cleaning Scrubber: Dried ridge gourd sponges are used as natural scrubbers for cleaning dishes, pots, and pans.
- Crafts: Can be used in craft projects. The dried, hollow shell can be decorated, painted, or carved to create ornaments, birdhouses, and other decorative items.
- Natural Loofah: Dried ridge gourd sponge or loofah is a natural alternative to synthetic sponges or loofahs. It is used for bathing and exfoliating the skin.
- Gardening: Can be grown in home gardens. Its vigorous vines can provide shade and make for an attractive addition to your garden.
- Decorative Table Centerpiece: Dried ridge gourds can be hollowed out and used as decorative vases or centerpieces for special occasions.
- Natural Bird Feeder: Hollowed-out ridge gourds can be hung as bird feeders in your garden to attract and feed birds.
- Educational Projects: Can be used for educational purposes to demonstrate plant growth and development. It can be a great subject for school projects.
- Natural Pots and Planters: Dried ridge gourds can be turned into unique pots or planters for growing small plants and herbs.
Ridge vs Sponge Gourd
Both the vegetables are not the same, although they belong to the same family. Sponge gourd is typically smoother and slender, while ridge gourd has a distinct texture with lines on it. They have same culinary uses.
Ridge Gourd vs Cluster Ridge Gourd
Both are related vegetables, but they have differences in appearance and taste. Ridge gourd is typically smoother and slender, while cluster ridge gourd is characterized by clusters of smaller, spiky gourds. Taste preferences vary from person to person, so whether one is tastier than the other is subjective. Some people prefer the milder taste of ridge gourd, while others enjoy the slightly crunchier texture of cluster ridge gourd.
Ridge Gourd In India
The vegetable has been used in traditional Ayurvedic medicine for its healing properties. It is believed to help regulate digestion and reduce inflammation. It is also thought to help with detoxification and improve circulation. Ridge Gourd is different than soft ridge but both has the same medicinal properties. Ridge gourd comes in two varieties sweet and bitter. To identify the difference between sweet and bitter ridge is that sweet variety has 10 lines, where as bitter one has 9 lines on it. Sweet ridge is commonly used in Indian recipes. Bitter ridge is not good for eating purpose but it has some medicinal values to use it for external purpose only.
- Scientific Binomial: Luffa acutangula
- Common English: Luffa / Ribbed Sponge Gourd / Angled Loofah / Chinese Okra / Dish-cloth Gourd / Ribbed Gourd / Sinkwa Towelsponge
- Ayurvedic: Katukoshataki / Tiktakoshtaki
- Unani:
- Sanskrit: Ghantali / Kosataki / Ksweda / Mridangaphalika / Koshataki
- Hindi / Urdu: Torai / Ghia tori / Jhimani / Karviturai / Karvitori / Gudari / Turai
- Bengali: Jhinga / Jhinge / Titotorai / Titojhinga / Titodhundul / Sataputi
- Marathi: Dodka / Divali / Dadu dodaka / Kadu Dodaki / Kadu Shirali
- Telugu: Adavibira / Chedubira / Sendubirkai / Birakaya
- Tamil: Peyppirkam / Akacaveni / Akacavenkkoti / Pirkankai
- Gujarati: Ghisoda
- Kannada: Kahire / Kahi heere / Naaga daali balli / Eere Kaayi / Hire Balli / Hirekai
- Malayalam: Athanga / Cheru-Peeram / Djinji / Peechhakam / Puttalpiram / Pichenga
- Oriya: Toorai / Kunduru
- Punjabi / Sindhi
- Assamese: Jhinga / Jika
- Kashmiri
- Konkani
- Manipuri: Mayang-Shebot
- Dogri
- Bhojpuri
Healthy Recipes
When selecting, choose ones that are firm, tender, and free from blemishes. To maximize freshness, store in the refrigerator, preferably in the vegetable crisper drawer, in a perforated plastic bag to maintain humidity. Use it within a few days to enjoy its optimal flavor and texture. It is a versatile vegetable useful in various traditional, popular, and healthy recipes across different cuisines. Here are some traditional, popular, and healthy recipes:
Curry (Turai Ki Sabzi)
In Indian cuisine, it is useful to make a simple and flavorful curry. The vegetable is cooked with a combination of spices like cumin, turmeric, and coriander, along with tomatoes and onions. It’s a traditional vegetarian dish that pairs well with rice or roti.
Chutney
Chutney is a South Indian specialty. To make this, ridge gourd is sautéed with spices, lentils, and grated coconut. The mixture is then ground into a smooth paste to create a tangy and aromatic chutney. It can be served as a condiment or accompaniment for dosas, idlis, and rice.
Stuffed (Bharwa Turai)
In this traditional Indian dish, ridge gourds are hollowed out and stuffed with a spiced mixture of lentils, spices, and grated coconut. The stuffed gourds are then cooked in a flavorful gravy. It’s a delectable and hearty dish often enjoyed in North Indian cuisine.
Soup
Ridge gourd can be used to make a healthy and comforting soup. The vegetable is simmered with herbs, spices, and sometimes coconut milk to create a creamy and nutritious soup. It’s a wholesome way to enjoy the benefits of ridge gourd.
Lentil Curry (Peerkangai Kootu)
In South Indian cuisine, ridge gourd is often combined with lentils to make a kootu, which is a type of curry. The gourd and lentils are cooked together with a flavorful spice blend and coconut. Kootu is typically served with rice and a side of pickle or papad.
Fritters (Turai Ke Pakode)
Ridge gourd slices are coated with a gram flour batter infused with spices and deep-fried to make crispy fritters. These make for a delightful and crunchy snack or appetizer.
Lentil Sambar
Sambar is a popular South Indian dish that can be prepared with ridge gourd. It’s a spicy and tangy lentil stew featuring a variety of vegetables, tamarind, and a special blend of sambar spices.
Stir-Fried (Turai Bhaji)
In this simple and healthy recipe, ridge gourd is stir-fried with minimal oil and a combination of spices. It’s a quick and nutritious side dish that retains the freshness and crunch of the gourd.
Coconut Salad
A light and refreshing salad can be made by mixing ridge gourd with grated coconut, green chilies, and seasonings. This salad is popular in South Indian and Sri Lankan cuisines
Juice
For a healthy and refreshing beverage, blend ridge gourd with other ingredients like water, mint, salt, and spices to create a nutritious and cooling juice. Combining it with other fruits and vegetables can make for a delicious and nutritious juice.
Folk Home Remedies
Ridge Gourd is rich source of dietary fiber, vitamin C, riboflavin, zinc, thiamin, iron, and magnesium. Good ways to include ridge gourd in day to day life is to add it different recipes. It is mainly effective for weight loss, diabetes, skin diseases and to reduce internal body heat.
- Ridge gourd works as blood purifier and hence eventually leads in to less skin infections and healthy liver.
- Adding ridge gourd in recipes may help with constipation problems as well as piles as it impact on the working ability of the stomach.
- Ridge gourd benefits in case of kidney stones. Levigate the plant roots with cold water and drink this mixture. Repeat the procedure for 3 days to see the results.
- The mixture made in the above manner is very helpful for the swelling of lymph glands. Make a poultice with this mixture and bind at the site of swelling and you will see the effect immediately after 24 hours.
- Hair scalp and premature graying of hair can be stopped by using a powder made by drying the ridge gourd in sunlight.
- Poultice made with castor oil and ridge gourd roots is good for scars in armpit or thigh area due to internal body heat.
Health Benefits
- Diabetes Management: Turai is often used in traditional medicine systems, such as Ayurveda, to help manage blood sugar levels. It is believed to have anti-diabetic properties. One common remedy is to prepare ridge gourd juice by blending or grating the gourd and consuming it regularly.
- Weight Management: Some traditional remedies suggest that this vegetable can aid in weight management. The high fiber content of ridge gourd may promote a feeling of fullness and help control appetite.
- Digestive Health: The vegetable is considered good for digestive health. Drinking ridge gourd juice or consuming cooked ridge gourd is believed to aid in digestion and prevent common digestive issues.
- Skin Health: Torai has been used in traditional remedies to improve skin health. A paste made from ridge gourd pulp can be applied topically to treat various skin conditions and help soothe skin irritations.
- Respiratory Health: In some traditional remedies, it is used to alleviate respiratory issues such as coughs and colds. A concoction of ridge gourd juice, honey, and ginger is consumed to ease respiratory discomfort.
- Liver Health: Torai is considered beneficial for liver health. Drinking ridge gourd juice is believed to help cleanse and detoxify the liver.
- Kidney Stones: Traditional remedies sometimes include the vegetable as part of the treatment for kidney stones. It is believed to have properties that may help in the prevention and management of kidney stones.
- Hair Health: Oil, made from the seeds or vegetable pieces, is used in traditional remedies to promote hair health. It is believed to help prevent premature graying and strengthen hair when applied topically.
Hair Care with Ridge Gourd
It is a vegetable often celebrated for its numerous health benefits. While it’s well-regarded for its contributions to overall health, it also plays a role in promoting strong and lustrous hair. The vegetable is a rich source of essential nutrients that are crucial for maintaining healthy hair. Some of the key nutrients found in ridge gourd include:
- Vitamins: Packed with vitamins like vitamin A, vitamin C, and various B vitamins, including B1, B2, and B3. These vitamins are essential for hair growth and overall hair health.
- Minerals: Contains vital minerals such as iron, zinc, and magnesium, which are known to strengthen hair follicles and prevent hair loss.
- Antioxidants: A good source of antioxidants that protect hair follicles from damage caused by free radicals, helping to maintain hair strength and vitality.
Promotes Hair Growth
The nutrients in it work together to stimulate hair growth. Vitamin A supports the production of sebum in the scalp, which keeps hair roots moisturized and promotes hair growth. Meanwhile, vitamin C aids in collagen production, which is essential for hair structure and growth.
- Prevents Hair Loss: Hair loss is a common concern for many people. This vegetable can help combat hair loss due to its iron content. Iron deficiency is a leading cause of hair loss, and ridge gourd can help prevent this deficiency.
- Improves Hair Texture: Regular consumption of this vegetable can lead to healthier and shinier hair. The vitamins and antioxidants present in ridge gourd contribute to improved hair texture and reduced dullness.
Ridge Gourd Hair Oil
Creating hair oil from pieces involves infusing a carrier oil with the nutrients and properties of the ridge gourd. This homemade hair oil can be used for various hair care purposes, such as promoting hair growth and maintaining healthy hair. Please note that individual results may vary, and this homemade hair oil is not a guaranteed solution for all hair-related concerns.
Step-by-step guide on how to make hair oil
- Ingredients
- Ridge gourd pieces (chopped)
- Carrier oil (such as coconut oil, olive oil, sesame oil, or almond oil)
- Procedure
- Prepare Pieces: Start by chopping the ridge gourd into small pieces. You can use the entire vegetable, including the flesh and skin.
- Dry: Dry vegetable pieces under sun light for 4-5 days.
- Combine Pieces and Carrier Oil: Place the pieces in a clean, dry glass container or bottle. Add enough carrier oil to fully cover the ridge gourd pieces. The type of carrier oil you choose will influence the final properties and aroma of your hair oil. For example, coconut oil is known for its moisturizing properties, while sesame oil can help with hair growth.
- Seal and Store: Seal the container or bottle with an airtight lid. Make sure it’s completely sealed to prevent any contaminants from entering.
- Infusion Period: Place the container in a cool, dark place and let the ridge gourd pieces infuse in the carrier oil for about 2-3 weeks. During this time, the nutrients and properties of the ridge gourd will slowly transfer to the oil.
- Agitate the Mixture: Shake the container gently every few days to agitate the mixture and promote the infusion process. This helps ensure that the oil absorbs the beneficial compounds from the ridge gourd.
- Straining: After the steeping period, strain the oil using a fine mesh strainer or cheesecloth into a clean, dry container.
- Store the Hair Oil: Transfer the ridge gourd-infused hair oil to a clean, dry glass container or bottle with an airtight seal.
- Application: To use the ridge gourd hair oil, warm a small amount in your hands and gently massage it into your scalp and hair. Leave it on for at least 30 minutes or overnight, then wash it out with a mild shampoo.
Ridge Gourd Seed Oil
Like many natural oils, ridge gourd seed oil can be used for hair care. It may help moisturize and condition the hair and scalp, potentially reducing dryness and improving hair texture. In some traditional and alternative medicine systems, seed oil is used for various purposes, including as a natural remedy for certain ailments. However, its effectiveness in treating specific conditions may vary, and it’s important to consult with a healthcare professional for guidance on its use in medicinal applications.
Step-by-step guide on how to make seed oil
- Ingredients
- Ridge gourd seeds
- Carrier Oil
- Procedure
- Collect Seeds: Start by collecting the seeds from mature ridge gourds. You will need a sufficient quantity of seeds to make a useful amount of oil.
- Clean the Seeds: Rinse the ridge gourd seeds thoroughly under running water to remove any dirt, debris, or remaining pulp.
- Drying the Seeds: Spread the cleaned seeds on a clean, dry cloth or paper towels. Allow them to air dry for a few days until they are completely dry.
- Roast the Seeds: Once the seeds are dry, roast them in a pan on low to medium heat. Stir them continuously to avoid burning. Roast until the seeds turn a light brown color and emit a pleasant aroma.
- Cool the Roasted Seeds: Remove the seeds from the heat and let them cool down to room temperature.
- Grind the Seeds: Use a blender or food processor to grind the roasted ridge gourd seeds into a fine powder.
- Oil Extraction: Transfer the ground seed powder to a clean, dry glass container. Pour the sunflower oil (or your chosen carrier oil) over the powder, ensuring that the oil covers the powder completely. The oil will slowly extract the essence and flavors of the ridge gourd seeds over time.
- Steeping Time: Seal the container tightly and place it in a cool, dark place. Allow the seeds to steep in the oil for at least 2-3 weeks. Shake the container gently every few days to agitate the mixture and promote the infusion of the ridge gourd seed essence into the oil.
- Straining: After the steeping period, strain the oil using a fine mesh strainer or cheesecloth into a clean, dry container.
- Storage: Transfer the ridge gourd oil to a clean glass container or bottle with an airtight seal.
Growing and Cultivation
The vegetable is cultivated and produced in several countries, with a focus on regions that have a suitable climate for its growth. The countries that produce ridge gourd most prominently include: India, China, Bangladesh, Thailand, Nepal, Malaysia, Sri Lanka, Vietnam, Indonesia and Nigeria. India is one of the largest producers of ridge gourd in the world. It is a fast-growing and versatile vegetable. It is relatively easy to cultivate, making it an excellent addition to home gardens. Whether you have a large garden or just a small space for a trellis.
Step By Step Guide
- Climate and Soil Requirements: Ridge gourd thrives in warm and tropical climates. It requires full sunlight to grow successfully. Well-drained, loamy soil rich in organic matter is ideal for ridge gourd cultivation.
- Propagation: Ridge gourd is typically grown from seeds. You can start seeds indoors in seed trays or directly sow them in the garden. The seeds should be planted at a depth of about 1 inch (2.5 cm).
- Spacing: Space the ridge gourd seeds or seedlings approximately 18 inches (45 cm) apart in rows. You can also create mounds with multiple seeds per mound, spacing the mounds about 5-6 feet (1.5-1.8 meters) apart.
- Positioning: Place the container in a sunny spot with at least 6-8 hours of direct sunlight per day. Ridge gourd thrives in full sun.
- Support Structures: Plant is a vigorous climber, and it requires support to grow vertically. You can use trellises, stakes, or other suitable structures to train the vines as they grow.
- Watering: Plants require consistent moisture, especially during the growing season. Water them regularly, keeping the soil consistently moist but not waterlogged.
- Fertilization: Enrich the soil with organic compost or well-rotted manure before planting ridge gourd.
- Pruning and Training: Vines can become quite long and may need pruning to keep them in check. Regularly train the vines to grow along the support structure, and remove any excess growth to maintain a manageable size.
- Pest and Disease Management: Keep an eye out for common pests such as aphids, whiteflies, and fruit flies. Use organic or chemical methods to control pests if necessary.
- Harvesting: Typically ready for harvest 40-60 days after planting. Harvest the fruit when it is still young and tender, about 6-8 inches (15-20 cm) in length.
- Storage: Ridge gourd has a relatively short shelf life.
Side Effects and Dangers
While it is generally safe to consume and enjoy, it’s important to be aware of potential side effects and disadvantages.
- Bitterness: One of the most common disadvantages of ridge gourd is its potential bitterness. Some varieties of ridge gourd can be naturally bitter, making them less palatable to some individuals. Bitterness can be caused by various factors, including the plant’s maturity and growing conditions.
- Digestive Distress: The vegetable is known for its fiber content, which can promote digestion. However, excessive consumption of high-fiber foods like ridge gourd can lead to digestive discomfort, including gas, bloating, and diarrhea. Moderation is key.
- Allergies: While allergies are rare, individuals with allergies to other foods in the cucumber family (Cucurbitaceae), such as cucumbers or zucchinis, may be at a higher risk of developing allergies to ridge gourd.
- Pesticide Residues: Plants can be treated with pesticides and chemicals during cultivation. Washing ridge gourds thoroughly before use is important to reduce the risk of consuming chemical residues.
- Skin Irritation: Handling mature ridge gourds with abrasive fibers can lead to skin irritation or abrasions. It’s important to use caution when handling them, especially if you have sensitive skin.
- Excessive Laxative Effect: In some traditional medicine practices, ridge gourd is used for its potential laxative properties. Overconsumption can lead to gastrointestinal discomfort and diarrhea, so it’s essential to use it in moderation.
- Variability in Taste and Texture: Ridge gourd comes in various varieties, and the taste and texture can vary. While some prefer the milder varieties, others may find the taste and texture less appealing.
FAQs.
Q. Why do some vegetables, like ridge gourds or cucumbers, taste extremely bitter sometimes?
Bitterness in vegetables like ridge gourds and cucumbers can be attributed to the presence of compounds called cucurbitacins. When cucurbitacin levels are high, these vegetables can taste extremely bitter. Factors such as growing conditions, plant stress, and genetics can influence the bitterness in these vegetables.
Q. Is ridge gourd alkaline or acidic?
It is considered slightly alkaline in nature. It has a pH level that is typically above 7, which is considered alkaline on the pH scale.
Q. How do you save ridge gourd seeds?
To save seeds, allow a mature ridge gourd to fully ripen and dry on the vine. Once it’s dried, collect the seeds from the gourd. Make sure the seeds are completely dry before storing them in a cool, dry place in an airtight container.
Q. What are different varieties available?
- Green Smooth: This is the most common variety of ridge gourd. It has smooth, cylindrical shape, and green skin. Green smooth ridge gourd is versatile and widely used in various culinary preparations.
- White Spiky: As the name suggests, this variety has spiky or bumpy skin, and it is usually white or pale green. It is often used in traditional Indian dishes and is appreciated for its unique texture.
- Chinese Okra: This variety resembles an okra in shape and size. It is usually longer and slimmer than the typical ridge gourd. Chinese okra has a mild flavor and is popular in Asian cuisines, especially in stir-fries and soups.
- Cluster: Cluster ridge gourd produces multiple small ridge gourds on the same vine, resembling clusters of cucumbers. These gourds are often used for pickling and in various recipes. They have a slightly crunchier texture than the smooth varieties.
- Ribbed or Warty: This variety is characterized by its pronounced ridges and warty appearance on the skin. It is sometimes referred to as the “warty ridge gourd.” The texture of the skin is more textured compared to the smooth variety.
- Long Smooth: Similar to the green smooth variety, this one is long and slender, often used in various dishes and curries. It is also popular in many Asian cuisines.
- Round: This variety is unique in that it has a round shape rather than a typical elongated shape. It is less common than the smooth or spiky varieties but has its own culinary uses.
- Yellow: Some ridge gourds may have a yellowish tint on their skin. While the flesh is still green, the skin coloration can vary, giving it a distinctive appearance.
- Luffa Sponge Gourd: The sponge gourd variety, also known as Luffa aegyptiaca, is distinct from the ridge gourd (Luffa acutangula) used for culinary purposes. Luffa sponge gourds are cultivated primarily for their mature, fibrous interiors, which are used as natural sponges for bathing and cleaning.