Sadhguru’s take on Ash Gourd: Benefits & 5 simple ways to enjoy it

Sadhguru often talks about the magic of nature in the form of fruits and vegetables that help us lead a healthier life. According to one of his blog posts, incorporating ash gourd or winter melon into your diet can help boost energy levels and even sharpen your mind. Scroll down to learn the benefits of this unique melon eaten mostly in India and China. And also get a glimpse of Sadhguru-approved easy recipes made with it.

According to Sadhguru, ash gourd boasts a variety of beneficial vitamins and minerals, including vitamin C and B-complex vitamins such as niacin, thiamine and riboflavin. It is also a valuable source of minerals like iron, potassium, zinc, calcium and magnesium. The gourd also provides a good amount of protein, carbohydrates and dietary fiber. According to his blog, per 100 gms of ash gourd contains 3.9 g fat, 0.5 g saturated fat, 12.5 g total carbs, 0.6 g dietary fiber, 2 g protein, 33 mg sodium, and 259 mg potassium. Take a look at its benefits.

According to Sadhguru, daily consumption of ash gourd can enhance intellectual capabilities. He suggests that children should drink ash gourd juice daily. As per studies, the folate content found in ash gourd supports brain development and reduces stress by relaxing the mind.

As per Sadhguru's blog post, consumption of ash gourd brings enormous amounts of energy and at the same time it keeps the nerves calm. According to the International Journal of Pharmaceutical Sciences, ash gourd contains vitamin B3, which plays a key role in energy metabolism by helping convert food into usable energy. This makes it beneficial for individuals suffering from anemia or physical weakness, supporting increased energy levels and reduced fatigue.

According to Sadhguru, people who are susceptible to problems such as colds, asthma, and sinusitis should be a little careful with ash gourds because it creates too much sheeta, or coolness, in the system. Such people should always mix it with honey or pepper and drink it, so that the cooling effect is neutralized to some extent. It is also proven scientifically, that ash gourd contains about 96% water which helps prevent dehydration and cool the body, especially during hot weather or summer months.

As per the blog of Isha Foundation, one can enjoy ash gourd in many ways. Take a look at the 5 simple recipes
Ash Gourd Juice: Cut 1 ash gourd, remove skin and seeds. Blend into a smooth puree, strain, and add lemon juice, a pinch of black pepper and salt, Stir and enjoy!
Ash Gourd and Watermelon Smoothie: Blend equal parts ash gourd and watermelon in a blender with water or plain yogurt and add honey or agave syrup to taste. Enjoy it fresh.
Ash Gourd Raita: Grate ash gourd and mix with plain yogurt, add lemon or lime juice, salt, black pepper, and a sprinkling of roasted cumin seeds. Enjoy with roti, pulao, or paratna.
Lime and Ash Gourd Cooler: Juice 2-3 cups of ash gourd in a juicer, add fresh lime juice and salt to taste. Blend in a sprig of mint or cilantro for a fresh twist. Enjoy it fresh.
Ash Gourd Halwa: Grate 300 gms of ash gourd and cook it in a pan with 1 cup of ghee. Add 1 cup of sugar and a pinch of cardamom powder. Keep stirring and cooking until the halwa leaves the sides of the pan and turns into a smooth mix. Add roasted cashews and stir well. Enjoy.

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