The bitter melon, also known as balsam pear or bitter gourd, is a vegetable that resembles a wart-covered cucumber. The melons range in color from light to dark green. Though popular in Asian cuisines, this vegetable is not sold in many American markets. You may find the bitter-tasting yet nutritious vegetable in specialty shops and farmer's markets, however. Bitter melon can be eaten raw if you enjoy bitter foods, yet the National Bitter Melon Council recommends salting it to draw out the bitterness before cooking, or blanching or pickling to lessen the strength of the flavor.
Calories and Nutrients
A 100 g serving of bitter melon contains 17 calories. Bitter melon contains trace amounts of fat, with only 0.17 g per serving. This makes bitter melon a sound choice for low-fat diets, as the suggested daily limit spans 44 to 78 g of fat, or 20 to 35 percent of the total calories you eat daily. Bitter melon also contains very little protein. One serving has 1 g. Unlike fat, you need higher amounts of protein in your meal plan. Bitter melon contains 3.7 g per serving of the 56 g you need to consume daily.
Vitamins
A serving of bitter melon gives you the complete daily recommended intake of vitamin C. It is also a good source of folic acid and vitamin A. One serving contains 18 percent of the folic acid, or folate, you need each day. This vitamin is particularly important if you are pregnant or trying to conceive, as it may help to prevent spinal birth defects. The vitamin A content stands at 16 percent of the suggested daily intake.
Minerals
Including bitter melon in your meal plan can help you meet your daily zinc needs. A serving contains 7 percent of amount you need each day. Zinc plays a critical role in healing injuries and boosting your immunity, so eat bitter melon during cold and flu season to help you avoid getting sick. You will also get 5 percent of the daily recommended consumption of iron, and 4 percent of the copper, magnesium and manganese you should take in each day.
Benefits
Bitter melon may offer anti-cancer properties. An article published in the June 2010 issue of "Pharmaceutical Research" reports that bitter melon may bring on cell death in cancerous cells without killing healthy cells. Including bitter melon in your diet may also lower your blood sugar and remedy gastrointestinal problems.
References
- The National Bitter Melon Council: Cooking Bitter Melon
- The Bitter Melon Council: Nutritional Qualities
- MayoClinic.com: Healthy Diet: End the Guesswork With These Health Guidelines
- Institute of Medicine: Dietary Reference Intakes
- University of Maryland Medical Center: Vitamin C
- MayoClinic.com: Folate (Folic Acid)
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