Even though it is bitter, bitter melon is still popular with many people. Interestingly, bitter melon is also rich in nutrients that provide many benefits. Here’s the review!
Bitter melon is a type of fruit that is served like vegetables. The reason is, unlike fruit in general, bitter melon has a bitter taste so it is more suitable to be consumed like a vegetable.
Usually, bitter melon is served as stir-fry, anointing, or as an accompaniment to dumplings. Even though it is bitter, the correct way to process bitter melon can reduce the bitter taste.
Bitter gourd contains many nutrients, such as fiber, vitamin A, vitamin C, folic acid, potassium, sodium, zinc, and iron. From its nutritional content, bitter melon is a healthy, nutritious food.
So, what are the benefits of bitter melon for health? Let’s discuss the following benefits of bitter melon one by one:
1. Prevents Constipation
Delivered by Dr. Gia Pratama, “Bitter gourd is rich in fiber, both soluble and insoluble fiber. Fiber helps maintain healthy digestion by preventing constipation”.
The role of fiber is to keep the stool texture soft. That way, feces can pass through the intestines and leave the body easily.
You can get the benefits of this bitter melon vegetable by consuming other fibrous foods and drinking enough water every day.
2. Lowers Cholesterol Levels
High cholesterol levels can cause fatty plaque to build up in the arteries. This condition forces the heart to work harder to pump blood and increases the risk of heart disease. One human study found that administering water-soluble bitter melon extract caused a reduction in LDL or bad cholesterol levels.
3. Maintains digestive health
“The fiber content in bitter melon improves bowel movements and improves overall digestive tract health.
Smooth bowel movements make you defecate regularly. You will not experience constipation, a full stomach or other disturbing symptoms.
Fiber also provides food for good bacteria in the intestines. Well, a well-maintained balance of gut bacteria can improve the overall health of the digestive system.
4. Maintains heart health
The use of bitter melon in lowering cholesterol levels also turns out to have a good impact on heart health. You need to know that high cholesterol levels are a factor in heart disease.
This means that consuming bitter melon can maintain heart health. Moreover, bitter melon also contains antioxidants and potassium which can prevent inflammation and stabilize blood pressure.
5. Relieves stomach acid
The benefits of bitter melon are not only to prevent difficulty defecating but can also reduce stomach acid problems, such as heartburn, flatulence, and full gas.
Bitter herbs are thought to stimulate digestive function by increasing saliva production, suppressing stomach acid production, and increasing digestive enzymes.
6. Reduces the risk of cancer
“Bitter melon contains antioxidant compounds, including polyphenols and flavonoids, which help fight free radical damage in the body. Antioxidants help reduce the risk of several types of cancer ”,
In addition, several animal-based studies also show that the efficacy of bitter melon in reducing the risk of cancer comes from the following mechanisms:
- Able to block cancer growth
- Can inhibit the spread of breast cancer cells
- Increases cancer cell death
However, further research is needed. The goal is to determine how bitter melon can affect the growth and development of cancer in humans when consumed in normal amounts found in food.
7. Help Control Weight
Bitter gourd contains antioxidants that help smooth your digestive system. When metabolism and the digestive system improve, weight loss will become easier and faster.
“Consuming enough fiber also supports good weight control,”. The reason is that fiber keeps your stomach full longer so it can suppress your desire to snack on unhealthy foods.
8. Supports Male Fertility
In research, antioxidants such as vitamin C can help male fertility. The reason is, that antioxidants play a role in fighting free radicals which often cause oxidative stress.
The benefits of bitter melon for male fertility are also supported by zinc. This mineral is important for sperm production, sperm morphology, sperm count, and good sperm function.
In research, the concentration of zinc in semen is directly related to sperm quality. The reason is, men with infertility usually have low levels of zinc in their semen.
9. Regulates Blood Sugar
Diabetes is mostly caused by the inability of cells to absorb sugar in the blood. This can happen because the cells in the body are not sensitive to insulin or are insulin resistant.
As a result, people with diabetes easily experience abnormal increases or decreases in blood sugar levels. This disease cannot be cured, but its symptoms and severity can be managed by keeping blood sugar levels stable.
“Bitter melon is known to have beneficial blood sugar regulating effects, especially for diabetes sufferers. “The active compounds in bitter melon can help increase glucose tolerance and reduce glucose absorption from food, thereby helping keep blood sugar levels stable,”
10. Delays aging
Apart from external care, your skin also needs nutrition. You can get it easily from food, such as bitter melon.
The benefits of bitter melon for facial skin are obtained from its antioxidant content. When skin is exposed to free radicals, it can age more quickly. Well, the presence of antioxidants can fight damage caused by free radicals.
In other words, consuming vegetables and fruit high in antioxidants such as bitter melon helps slow aging of facial skin.
11. Has the potential to treat gout
Recently research has shown the benefits of bitter melon for gout. This study based on albino mice looked at the effects of giving bitter melon seed extract.
The results showed that there was a decrease in uric acid levels. Gout itself occurs because uric acid levels are too high and causes inflammation in the joints.
“Bitter melon has a strong bitter taste, so some people may not like the taste. “Therefore, it is best to combine it with other food ingredients to reduce the bitter taste
12. Improves the immune system
Vitamin C contained in bitter melon vegetables can also improve the body’s immune system.
This vitamin increases the production of white blood cells that form antibodies. The body uses these antibodies to fight bacterial, viral, and parasitic infections.