Sponge Gourd
- 30%

Sponge Gourd


Ridge gourd is an elongated, cylindrical fruit pod in the cucurbitaceae/gourd family of vegetables. Its young, tender and mild flavored pods indeed are one of the very popular vegetables featuring in the Indian, Chinese and Filipinos cuisine.


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  • Ridge gourd is one of the very low calorie vegetables- carrying just 20 calories per 100 g. Its delicate, sponge-textured flesh consists of moderate levels of minerals and vitamins in addition to being rich in anti-oxidants.
  • Both cultivars (ridged and smooth varieties) compose phenolic anti-oxidants such as carotenes, lutein and crypto-xanthins.
  • Fresh pods contain 7 μg of folates. In the expectant mothers, folate-rich food may help in reducing the incidences of neural tube defects in the newborns.
  • Angled luffa has more vitamin-A than many other gourd vegetables. 100 grams of fresh fruit composes 410 IU (14% of DV) of vitamin A Vitamin-A is essential for the mucosal integrity, health of skin, hair and vision. It also works as anti-cancer, anti-aging factor at cellular level in the humans.
  • Fresh ridge gourd is a small source of vitamin-C (100 g of raw fruit provides 12 mg or about 20% of RDA). Vitamin-C is one of the powerful natural antioxidants that help the human body scavenge harmful free radicals, which labeled as one of the reasons for cancer development.
  • Being rich in dietary fibers and smooth flesh, luffa facilitates easy digestion and easy movement of food through the bowel. Thus, it helps in relieving indigestion and constipation problems.
  • Further, it is aslo an average sources of B-complex vitamins such as thiamin, niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as calcium, iron, zinc, potassium, manganese and magnesium.

1 kg, 250 gm, 500 gm

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