Bitter melon (Momordica charantia) is also commonly known as "bitter gourd" or "balsam pear." It is the most bitter vegetable there is, but the National Bitter Melon Council explains that it goes well with other strong flavors such as hot peppers, garlic and coconut milk. It also makes a good addition to stir fry dishes. If you can't decide whether to give bitter melon a try or not, take a look at some of its many nutritional components and it may encourage you to give this unique food a whirl.
Vitamins
The biggest nutritional benefit from bitter melon is its vitamin C content. According to Nutrition Data, which reports nutritional information from the USDA, one cup of raw, bitter melon contains 78.1 mg of vitamin C, which is 130 percent of the DV (Daily Value). The National Institutes of Health explains that vitamin C is an antioxidant vitamin that plays a role in building the immune system, and maintaining healthy tissues, skin, gums and blood vessels. Bitter melon contains another powerful antioxidant vitamin: vitamin A. Although it is in a significantly smaller amount--438 IU or 9 percent of the DV--vitamin A works closely with vitamin C to boost antioxidant benefits. Bitter melon also contains B vitamins with folate, vitamin B9 being the most concentrated at 67 mcg, or 17 percent of the DV. Other B vitamins in the same cup of bitter melon, in trace amounts, are thiamin (B1), riboflaviin (B2), niacin (B3), vitamin B6 and pantothenic acid (B5).
Minerals
One cup of bitter melon offers some nutritional benefit in the form of minerals as well, although not nearly as much as it does with vitamins. The most abundant mineral present is potassium, with 275 mg or 8 percent of the DV. According to the University of Maryland Medical Center, potassium is necessary for the proper functioning of the heart muscle, electrical impulses, muscle contractions, cells, tissues and digestive system. While the 275 mg that you get with bitter melon may not seem like a lot, it helps you reach your daily intake. Other minerals in bitter melon include magnesium, calcium, zinc, phosphorous, iron, copper, sodium, manganese and selenium.
Fiber
Fiber is necessary for the digestive system to function properly, as it helps move wastes out of the body and can help prevent diabetes and certain types of cancer, such as colon or rectal cancer. The University of California at San Francisco reports that most adults in the United States get less than half of the recommended DV for fiber, which is between 25 and 30 mg. One cup of bitter melon contains 2.6 g of fiber, which is about 10 percent of the DV. As with the vitamin and mineral content, even though it may seem like an insignificant amount, every little bit helps you get closer to your nutritional goal for the day.
Other Benefits
There are other benefits to finding a way to enjoy bitter melon. One cup of it raw contains an insignificant trace of fat (0.2 g), only 3.4 g of carbohydrate and 15.8 calories, all of which are ideal statistics for dieters looking for a healthy alternative to liven up a meal.
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