Turai / Ridge Gourd

Botanical Name: Luffa acutangula
Tamil Name: ரிட்ஜ் சுரைக்காய் / Riṭj curaikkāy
Hindi Name: तुरई / turee
Malayalam Name: റിഡ്ജ് പൊറോട്ട / ṟiḍj peāṟēāṭṭa
Telugu Name: రిడ్జ్ పొట్లకాయ / Riḍj poṭlakāya
Kannada Name: ಹೀರೆಕಾಯಿ / Hīrekāyi

The Turai vegetable also known as Ridge gourd and sponge; it also called Jhinga in Bangladesh. The Botanical name of the ridge gourd is Luffa acutangula. The turai vegetable taste is resembling Zucchinis and it provides many medicinal properties and health benefits. It also a great source of dietary fiber; it has many vitamins and minerals components such as zinc, riboflavin, iron, thiamine, vitamin C, magnesium, and many other minerals. This vegetable has low calories and cholesterol that helps in weight loss. The ridge gourd used to make many dishes like dal, sambhar, pakoras, raita, and chutney. It also improves immunity and maintaining eye function. It mostly cultivated in sub-tropical and tropical environments such as India, Nepal, the Philippines, China, and Indonesia.

Nutrition Facts

• Calories: 56
• Fat: 0.3 g
• Sodium: 21 mg
• Potassium: 453 mg
• Carbohydrate: 14 g
• Dietary Fiber: 2.9 g
• Sugar: 5 g
• Protein: 0.7 g

Health Benefits

• It has a high amount of vitamin A that helps improve eye function and vision
• It helps to treat anemia and improves blood flow in your body
• Ridge gourd helps to reduce stomach-related such as constipation, etc
• It helps to purify the blood and also promote liver function
• It includes alkaloids and peptides insulin that aids to decreases blood sugar levels
• Ridge gourd helps to treat jaundice and boost the immune system
• It is beneficial for skincare that aids to reduce pimples and acne