This fruit can do it all—control blood sugar, decrease cholesterol, and more.
Although it is a traditional shade of green, bitter melon is anything but bland. Its potent flavor and a lengthy list of health advantages catch people’s eyes. According to registered dietitian Beth Czerwony, RD, LD, “Bitter melon isn’t just for culinary explorers.” It’s a fantastic alternative for people who want to prevent disease by eating well.
Four bitter melon health benefits are among the things Czerwony explains you need to know about this fruit.
What is bitter melon?
Although bitter melon is closely related to vegetables like cucumber and zucchini, it is nevertheless regarded as a fruit. Other names for it include bitter gourd, balsam pear, balsam apple, and, for the scientifically inclined, Momordica charantia.
A lot of countries in Asia, Africa, and the Caribbean cultivate bitter melon. There are mostly two kinds:
- The Chinese bitter melon resembles a dried-out cucumber.
- The bitter melon native to Pakistan is stouter and dark green, with pointed tips and spiky skin.
Despite being well-known for its potently bitter flavor, bitter melon is a nutritional powerhouse that has a wealth of health advantages. Although it can be eaten raw, most people boil it to lessen the harshness.
What health advantages can bitter melon offer?
Bitter melon is a fantastic low-calorie, high-fiber food that is also a powerhouse of vitamins and antioxidants. Bitter melon is a good source of: according to the U.S. Department of Agriculture (USDA).
- Calcium
- Magnesium
- Potassium
- Vitamin A.
- Vitamin C.
- Zinc
According to Czerwony, “Bitter melon is chock full of vitamin C, which not only works wonders for your skin and bones but also as an immunity booster.” Furthermore, vitamin A helps maintain healthy reproductive, eyesight, and immune systems.
Health is dependent on minerals including calcium, magnesium, potassium, iron, and zinc. They support the health of your bones, teeth, and blood cells. Additionally, they aid in the proper operation of your immune system, muscles, and brain.
Four additional advantages of bitter melon are listed by Czerwony:
1.Might help in lowering cancer risk
Beta-carotene, the pigment that gives vegetables their red, orange, and yellow colors, is abundant in bitter melon. Beta-carotene is converted by your body into vitamin A, and studies have shown that both beta-carotene and vitamin A are protective against non-Hodgkin lymphoma. “Beta carotene is an antioxidant, meaning it protects against cancer and other chronic diseases by preventing cellular damage,” says Czerwony.
Furthermore, to find potential new cancer-fighting medications, researchers have utilized bitter melon extract to kill cancer cells. High amounts of bitter melon extract efficiently cured test tube-grown cancer cells from the stomach, colon, lungs, and nasopharynx in one investigation. A different study found that bitter melon extract inhibited triple-negative breast cancer cells in animal models. The real-world ramifications need to be determined, Czerwony says, “even though these results are encouraging.
2.Might support blood sugar control
Several fruits with high fiber and low sugar content can naturally lower your blood sugar (glucose) levels, including bitter melon. Your body cannot digest fiber, unlike other types of carbohydrates, thus it does not cause the production of glucose. Additionally, fiber slows down digestion, which in turn reduces the uptake of glucose into the system and prevents blood sugar rises.
Czerwony continues, “Bitter melon also has its version of insulin, a chemical known as polypeptide-P.” According to research, polypeptide-P may assist diabetics to regulate and reduce their blood sugar levels.
3.Could reduce cholesterol
The ability of bitter melon to reduce harmful cholesterol levels has been shown by some laboratory research. Large doses of bitter melon extract were employed by researchers to decrease cholesterol levels in animal models. “It’s an exciting finding,” adds Czerwony, “although researchers still need to see if the results hold up in human studies.”
4.May decrease the risk of anemia and iron deficiency
Red blood cells contain hemoglobin, which is crucial for delivering oxygen throughout the body. But to manufacture hemoglobin, your body needs iron. You could also have iron-deficiency anemia, a condition in which you don’t have enough healthy red blood cells if you don’t obtain enough iron.
The major treatment for iron deficiency anemia is getting adequate iron in your diet. In addition to being high in iron, bitter melon is also a good source of folate (vitamin B9), a multipurpose vitamin that aids in the formation of red blood cells.
When is eating bitter melon not recommended?
It matters how much you consume, says Czerwony. “Consult with your healthcare provider first if you intend to eat a lot for health reasons. It might be hazardous because of an underlying medical condition you may have or a medicine you’re taking. For instance, bitter melon may conflict with diabetes and insulin treatments. Avoid it if you’re pregnant as well because it has also been connected in research on animals to defects in embryos.
Talk to your provider about bitter melon pills and extracts. They should be used with care since, according to Czerwony, they are more potent than the fruit. Large doses of bitter melon juice and extract have specifically been connected to cases of:
- Diarrhea
- Gastric bleeding and ulcers.
- Irregular heartbeat (atrial fibrillation).
- Severe kidney damage.
- Stomach discomfort.
- Vomiting
The best course of action is to eat bitter melon as food rather than a supplement. “Bitter melon can be a pleasant palate-stretching change of pace. Czerwony advises, “You can sauté, steam, bake, or even eat it raw. It’s a terrific addition to a balanced diet when used in moderation.
Disclaimer
The information provided at this site is only meant for educational purposes and is not meant to replace medical care from a qualified health care provider. The reader should speak with their doctor to assess whether the information is suitable for their condition due to individual needs that are specific to them.
