Health & Wellness

Ash Gourd (Winter Melon) Health Benefits And Its Recipes

Ash gourd, scientifically named Benincasa Hispida, passes by a few vernacular names, for example, “Petha” in Hindi, “Boodida Gummadi” in Telugu, “Neer Pooshnikkai” in Tamil and “Kumbalam” in Malayalam.

This green vegetable has been all around respected for its significant medicinal values since old occasions and is generally archived in Ayurvedic texts. Today, it keeps on being heralded for its colossal medical advantages. It is usually incorporated, in mainstream local food across India, just as in mitigating sicknesses of the stomach, liver and skin, to give some examples.

It is naturally grown in the wild in South-East Asian nations, such as India, Sri Lanka, China, Nepal and Indonesia, just as in the hotter southern locales in Australia.

Ash gourd includes 96% water and is extremely low in calories, fat, protein, and carbs. However, it remains rich in fibre and gives modest quantities of different nutrients.

Is Ash Gourd and Pumpkin the Same?

Ash gourd, also familiar as winter melon or white pumpkin, is a giant fruit and is eaten as a vegetable when it matures. It has white flesh and a sweet taste, however, when it grows, it shapes a waxy surface; this is the cause why it is also called wax gourd. It has a hard, greenish cover with white pulpy fruit inside.

What Does Wax Gourd Taste Like?

The skin has a waxy feel, consequently one more equivalent, “Wax Gourd.” The tissue has a similar surface as watermelon before cooking. However, the taste isn’t at all sweet. All things being equal, the taste is depicted as subtle, which means converts into it having to a greater of a bland, neutral taste like zucchini.

1. Nutritional Content in Ash Gourd

The ash gourd nutrition facts for a 100 g serving are as follows:
Calories 86.2 kcal


  • Total Fat 3.9 g
  • Saturated Fat 0.5 g
  • Total Carbohydrate 12.5 g
  • Dietary Fiber 0.6 g
  • Protein 2.0 g
  • Cholesterol 0.0 mg
  • Sodium 33.0 mg
  • Potassium 359.1 mg


  • Vitamins
  • Vitamin A 9.8 %
  • Vitamin B6 11.3 %
  • Vitamin C 30.5 %
  • Vitamin E 1.1 %


  • Calcium 5.1 %
  • Magnesium 6.7 %
  • Phosphorus 5.0 %
  • Zinc 7.2 %
  • Iron 5.7 %
  • Manganese 12.5 %
  • Iodine 5.9 %

2. Health Benefits of Ash Gourd

a. Advances in Weight Reduction

Winter melon host a fair amount of dietary fibre which helps in weight reduction. The fibre content stimulates smooth bowel movement, reduces the cravings, and keeps you full for quite a while. Also, it is little in calories and carbs in this way helps in burning fats.

b. Heart Friendly

Ash gourd contains a little measure of cholesterol which is connected to a healthy heart. It is wealthy in potassium which reduces hypertension and keeps away from heart-related scourges. Consequently guarantees the ideal working of cardiovascular muscles.

c. Good for Kidneys

This juice prevents kidney stones and supports routine errands of kidneys and bladder. It improves the discharge of liquids in kidneys. The ash gourd juice acts about as a detoxing specialist and eliminates the gathered toxins in kidneys.

d. Boost Digestion

Ash gourd holds a lot of fibre which is connected to smooth bowel movement. It foils constipation, swelling, and squeezing of the stomach. It additionally stimulates gut microorganisms for good gut health.

e. Supports the Respiratory Process

Ash gourd has an expectorant quality which is connected to the expulsion of mucus or phlegm from the respiratory tract. This property of ash gourd colossally benefits lungs and can be crucial for asthmatic people.

f. Promotes Hair Growth

Wax gourd is mixed with nutrients and minerals which give nourishment to hair and tackle hair strands. It enters the deep scalp and aides, keeping up the thickness and dependability of hair and protect follicles.

g. Boost Immunity

It is a force to be reckoned with vitamin C, which assists with boosting our first line of control against the situation of the disease. It additionally helps to recover from fatigue.

3. Why You Should Begin Your Day With Ash Gourd Juice

It also can flush waste out of our system. Its segments include calcium, iron, phosphorous just as Vitamin C.

Ash gourd juice is an incredible detoxifying agent and is best consumed early morning. This juice can ingest all the toxins, germs and contamination that may have aggregated in one’s body through the course of a day.

It additionally can flush the waste out of our system. Its parts contain calcium, iron, phosphorous just as Vitamin C. The seed of the ash gourd vegetable, which has a light yellow oil, must be eliminated before processing in the juicer. This juice is additionally gainful for people suffering from constipation as it comforts the stomach related belt.

4. Wax Gourd Recipe


  • 250 grams Winter Melon (Kumbalanga or white gourd or petha or winter melon) – trim and dice
  • 1 medium onion – chopped finely
  • 1 greenish chilli – chopped finely
  • ½ teaspoon mustard seeds (rai)
  • ½ teaspoon cumin seeds (jeera) – optional
  • ½ teaspoon turmeric powder (Haldi)
  • 2 sprigs of curry leaves (Kadi Patta)
  • ¾ cup grated coconut
  • 1 to 1.5 tablespoon coconut oil
  • salt as required


  • Chop the ash gourd and keep them prepared with the cleaved onions and green stew.
  • In a dish, warmth the coconut oil copra oil. Add on the mustard seeds and when they pop add the cumin seeds. When the cumin seeds crackle in the hot oil add the onions. Fry the onions till transparent.
  • Add the curry leaves and green stew—Fry for specific seconds.
  • Now add the Wax gourd.
  • Add on the turmeric powder and saute for a minute.
  • Cover the dish and let the ash gourd cook in its juices. Try not to add water as ash gourd has enough water in it. Cook for 8-9 minutes till the ash gourd is nearly done. Then add the ground coconut.
  • Blend the coconut well with the veggie. Add salt and cook covered for a few minutes.
  • Serve ash gourd pickle as a side dish or with dal and rice.
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