Bottle gourd or Calabash, known as ghiya in Pakistan and loki or doodhi in India, is a nutritious vegetable that takes its name from its bottle-like shape. It consists mostly of water, which makes it a healthy addition to your diet. Bottle gourd has a natural cooling effect on your body, and may release body heat.
It is a commonly used ingredient in Ayurveda and is known to have many positive qualities. It may help prevent illnesses and keep you hydrated. Bottle gourd is native to Africa, but is used in many Indian and Pakistani dishes. It contains nutrients that are essential for the smooth functioning of the body.
To know the many health benefits of loki vegetable continue reading the article.
Table of Contents
Lauki (Bottle Gourd) Nutritional Information
A 100g of lauki contains only 14 calories. The nutritional information of a 100g portion of raw bottle gourd as per the United States Department of Agriculture (USDA) is as follows:
- Carbs – 3.39 grams
- Dietary fiber – 0.5 grams
- Fat – 0.02 grams
- Protein – 0.62 gram
- Sodium – 2 mg
- Potassium – 150 mg
- Cholesterol – 0 mg
- Vitamin A – 16 IU
- Vitamin C – 10.1 mg
- Iron – 0.2 mg
- Calcium – 26 mg
Health Benefits Of Loki Vegetable
Bottle gourd or loki is a rich source of Vitamin C, iron, and calcium. It is fat-free and can be helpful for those looking to lose weight. Following are some benefits of bottle gourd:
1. May maintain hydration levels
Due to the high water content of bitter gourd, it can provide additional hydration to the body. It can hydrate your body during the summer when you are more likely to experience dehydration.
2. May benefit heart health
Bitter Gourd is a heart-healthy food as it is fat and cholesterol-free with low calories. It contains potassium that can lower blood pressure and be effective against hypertension. Bitter gourd may also provide zinc that can prevent heart illness due to oxidative damage. It is low in sodium which can regulate blood pressure and ensure smooth supply to the body.
3. May cool your body
Bitter gourd may provide a cooling effect to the body, which can help reduce body temperature. “Ghiya Kadu salan”, “lauki ki sabzi”, and lauki juice are usually consumed in the summer as they help lower body temperature. It may also combat the adverse effects of body heat, such as pimples and nose bleeds.
4. May lower stress
Bottle gourd may contain some nutrients that may play a role in calming the mind and relieving stress. Its high water content can also relax nerves and reduce stress and other mental health issues.
5. May Aid in weight loss
The bottle gourd is full of water and has only a few calories. It also contains fiber which makes you feel full for longer and can beat hunger and cravings. Consuming bottle gourd can fight weight loss due to its minimal calories and fiber properties.
6. May treat urinary tract infections
Bottle gourd is a natural diuretic that can remove toxins from the body by increasing the frequency of urination. It can also raise hydration and prevent urinary tract infections. Bottle gourd juice with lime juice is known to be effective for curing urinary tract infections.
7. May cure stomach issues
Bottle gourd can help treat digestive issues, such as diarrhea and constipation. Due to its high water and fiber content, bottle gourd can clear the digestive system and regulates bowel movement. Bottle gourd juice with salt may make cure digestive health issues.
8. May improve skin health
Bottle gourd contains a good amount of Vitamin C and zinc, which are vital nutrients for your skin health. It may protect your skin from sun damage and prevent aging signs like saggy skin. It may remove toxins from your skin and make it look fresh.
Lauki In English
Lauki is known as bottle gourd or calabash in English. It is a popular Asian vegetable with a light green skin and white interior. Despite being low in calories, it is nutrient-rich and offers plenty of health benefits. The vegetable has a peculiar, bottle-like shape, hence the name bottle gourd.
Bottle Gourd Uses And Storage
Different parts of the bottle gourd, such as barks, stems, and seeds, are used in traditional medicine to cure ailments. “Ghia salan” is a famous curry in Pakistan, usually eaten in the warmer months. Drinking bottle gourd juice can also help detoxify your body and maintain a healthy weight. Add other ingredients and make a refreshing summer drink with a bottle gourd.
Bottle gourd can stay fresh in a refrigerator for up to three weeks. Keep it away from moisture as it can make bottle gourd go bad. You can store it for a longer time in the freezer. Cut bottle gourd into pieces and boil them before freezing them for best thawing results.
Lauki Juice For Weight Loss
Try out this recipe of loki juice for weight loss.
- Take out one or two fresh bottle gourds and peel them
- Cut them into small pieces
- Mix them in a blender till they develop a watery consistency
- Add one teaspoon of cinnamon
- Add black salt and lemon juice as per taste
Lauki juice may provide numerous advantages to the skin. It can detox the blood and improve the skin. It can also be a refreshing summer drink. Bottle gourd juice may help with weight loss as it contains few calories and can satisfy your hunger for longer. Bottle gourd needs to be taken in moderation. It would be best to consult a Nutritionist in Lahore while making dietary changes to avoid overuse. Ensure that the bottle gourd is not bitter in taste, as bitter juice can be poisonous.
Conclusion
Loki vegetable is one of the many green vegetables that may provide health benefits as they are free of fat and calories and contain many vitamins and minerals responsible for the smooth functioning of the body. Lauki has high water content, which makes it a nutritious food for hydration and releasing toxins from the body. It may be helpful in lowering stress, improving skin, and treating stomach and urinary infections.
You can add bottle gourd to your diet by adding them to your vegetable portion of the meal. Its curry is also popular in India and Pakistan, especially during the summer. It is readily available in the market. You can eat this vegetable in cooked or juice form to benefit from it. Store it in a cool, dry place free of moisture to keep it fresh for weeks.
