6 Benefits of Bitter Melon

(Bitter Gourd) and Its

Extract
Bitter melon — also known as bitter gourd or Momordica charantia — is a
tropical vine that belongs to the gourd family and is closely related to zucchini,
squash, pumpkin, and cucumber.

It’s cultivated around the world for its edible fruit, which is considered a staple
in many types of Asian cuisine.

The Chinese variety is typically long, pale green, and covered with wart-like
bumps.
On the other hand, the Indian variety is more narrow and has pointed ends
with rough, jagged spikes on the rind.

In addition to its sharp flavor and distinct appearance, bitter melon has been
associated with several impressive health benefits.

Here are 6 benefits of bitter melon and its extract.

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1. Packs Several Important
Nutrients
Bitter melon is a great source of several key nutrients.

One cup (94 grams) of raw bitter melon provides (1Trusted Source):

 Calories: 20
 Carbs: 4 grams
 Fiber: 2 grams
 Vitamin C: 93% of the Reference Daily Intake (RDI)
 Vitamin A: 44% of the RDI
 Folate: 17% of the RDI
 Potassium: 8% of the RDI
 Zinc: 5% of the RDI
 Iron: 4% of the RDI

Bitter melon is especially rich in vitamin C, an important micronutrient involved

in disease prevention, bone formation, and wound healing (2Trusted Source).

It’s also high in vitamin A, a fat-soluble vitamin that promotes skin health and
proper vision (3Trusted Source).

It provides folate, which is essential for growth and development, as well as

smaller amounts of potassium, zinc, and iron (4Trusted Source).

Bitter melon is a good source of catechin, gallic acid, epicatechin, and

chlorogenic acid, too — powerful antioxidant compounds that can help protect
your cells against damage (5Trusted Source).
Plus, it’s low in calories yet high in fiber — fulfilling approximately 8% of your
daily fiber needs in a single one-cup (94-gram) serving.

SUMMARYBitter melon is a good source of nutrients like fiber, vitamin C,

folate and vitamin A.

2. Can Help Reduce Blood Sugar

Thanks to its potent medicinal properties, bitter melon has long been used by
indigenous populations around the world to help treat diabetes-related
conditions (6Trusted Source).

In recent years, several studies confirmed the fruit’s role in blood sugar
control.

A 3-month study in 24 adults with diabetes showed that taking 2,000 mg of

bitter melon daily decreased blood sugar and hemoglobin A1c, a test used to
measure blood sugar control over three months (7).

Another study in 40 people with diabetes found that taking 2,000 mg per day
of bitter melon for 4 weeks led to a modest reduction in blood sugar levels.

What’s more, the supplement significantly decreased levels of fructosamine,

another marker of long-term blood sugar control (8).

Bitter melon is thought to improve the way that sugar is used in your tissues
and promote the secretion of insulin, the hormone responsible for regulating
blood sugar levels (9).

However, research in humans is limited, and larger, more high-quality studies

are needed to understand how bitter melon may impact blood sugar levels in
the general population.
SUMMARYBitter melon has been shown to improve several markers of long-
term blood sugar control, including levels of fructosamine and hemoglobin
A1c. Still, more high-quality research is needed.

3. May Have Cancer-Fighting

Properties
Research suggests that bitter melon contains certain compounds with cancer-
fighting properties.

For example, one test-tube study showed that bitter melon extract was
effective at killing cancer cells of the stomach, colon, lung, and nasopharynx
— the area located behind the nose at the back of your throat (10Trusted
Source).

Another test-tube study had similar findings, reporting that bitter melon extract
was able to block the growth and spread of breast cancer cells while also
promoting cancer cell death (11).

Keep in mind that these studies were performed using concentrated amounts
of bitter melon extract on individual cells in a laboratory.

Further research is needed to determine how bitter melon may affect cancer
growth and development in humans when consumed in the normal amounts
found in food.

SUMMARYTest-tube studies show that bitter melon may have cancer-fighting

properties and could be effective against stomach, colon, lung, nasopharynx,
and breast cancer cells.
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4. Could Decrease Cholesterol
Levels
High levels of cholesterol can cause fatty plaque to build up in your arteries,
forcing your heart to work harder to pump blood and increasing your risk of
heart disease (12Trusted Source).

Several animal studies found that bitter melon may decrease

cholesterol levels to support overall heart health.

One study in rats on a high-cholesterol diet observed that administering bitter

melon extract led to significant decreases in levels of total cholesterol, “bad”
LDL cholesterol, and triglycerides (13).

Another study noted that giving rats a bitter melon extract significantly
reduced cholesterol levels compared to a placebo. Higher doses of bitter
melon showed the greatest decrease (14).

Still, current research on the potential cholesterol-lowering properties of bitter

melon is mostly limited to animal studies using large doses of bitter melon
extract.

Additional studies are needed to determine whether these same effects apply
to humans eating the gourd as part of a balanced diet.

SUMMARYAnimal studies show that bitter melon extract may decrease

cholesterol levels, which could help support heart health. Nonetheless, human
research to confirm these effects is lacking.

5. May Aid Weight Loss

Bitter melon makes an excellent addition to a weight loss diet, as it’s low in
calories yet high in fiber. It contains approximately 2 grams of fiber in each
one-cup (94-gram) serving (1Trusted Source).

Fiber passes through your digestive tract very slowly, helping keep you fuller
for longer and reducing hunger and appetite (15Trusted Source, 16).

Therefore, swapping higher-calorie ingredients with bitter melon could help

increase your fiber intake and cut calories to promote weight loss.

Some research also shows that bitter melon can have beneficial effects on fat
burning and weight loss.

One study found that consuming a capsule containing 4.8 grams of bitter
melon extract each day led to significant decreases in belly fat.

Participants lost an average of 0.5 inches (1.3 cm) from their waist
circumference after seven weeks (17Trusted Source).

Similarly, a study in rats on a high-fat diet observed that bitter melon extract
helped decrease body weight compared to a placebo (18Trusted Source).

Note that these studies were performed using high-dose bitter melon
supplements. It remains unclear whether eating bitter melon as part of your
regular diet would have the same beneficial effects on health.

SUMMARYBitter melon is low in calories but high in fiber. Human and animal
studies have found that bitter melon extract may also help decrease belly fat
and body weight.

6. Versatile and Delicious

Bitter melon has a sharp flavor that works well in many dishes.

To prepare it, start by washing the fruit and cutting it lengthwise. Then use a
utensil to scoop out the seeds from the center, and cut the fruit into thin slices.

Bitter melon can be enjoyed raw or cooked in various recipes.

In fact, it can be pan-fried, steamed, baked, or even hollowed out and stuffed
with your choice of fillings.

Here are a few interesting ways to add bitter melon to your diet:

 Juice bitter melon along with a few other fruits and vegetables for a
nutrient-packed beverage.

 Mix bitter melon into your next stir-fry to bump up the health benefits.

 Sauté bitter melon alongside tomatoes, garlic, and onions and add to
scrambled eggs.

 Combine seedless bitter melon with your choice of dressing and garnish
for a savory salad.

 Stuff with ground meat and vegetables and serve with a

black bean sauce.

SUMMARYBitter melon is easy to prepare and can be used in many different

dishes and recipes.

Potential Side Effects

When enjoyed in moderation, bitter melon can be a healthy and nutritious
addition to your diet.
However, consuming high amounts of bitter melon or taking bitter melon
supplements may be associated with several adverse effects.

In particular, bitter melon has been linked to diarrhea, vomiting, and stomach
pain (19Trusted Source).

It’s also not recommended for women who are pregnant, as its long-term
effects on health have not been extensively studied.

Due to its impact on blood sugar, you should consult with your healthcare
provider before eating it if you’re taking any blood sugar-lowering medications.

Also, talk with a healthcare professional before supplementing

with bitter melon if you have any underlying health conditions or are taking
any medications, and be sure to use as directed.

SUMMARYBitter melon may be associated with adverse side effects.

Pregnant women, people with underlying health problems, and those taking
blood sugar-lowering medications should consult their doctor before use.

The Bottom Line

Bitter melon is a fruit in the gourd family with a unique appearance and flavor.

It’s not only rich in several important nutrients but also linked to numerous
health benefits, including improved blood sugar control and cholesterol levels.

Note that people who are pregnant or on certain medications — particularly

blood sugar-lowering medications — should speak to their healthcare provider
before consuming high amounts or taking supplements.
Still, in moderation, bitter melon makes for a flavorful, nutritious, and easy
addition to a healthy, well-rounded diet.

Peppers, or members of the genus capsicum, come in all shapes,

sizes, colors—and spiciness. Learn more about the varied and
interesting fruit native to Central and South America.

1. THERE ARE THOUSANDS OF TYPES OF PEPPERS.

Chili pepper is a very broad term. The plant is capable of mutating

very quickly, and as a result, there are a ton of varieties—there are
over 140 different kinds growing in Mexico alone. The environment
also impacts what the pepper will look and taste like: soil,
temperature, and weather all need to be taken into account.
2. BUT THE ONES YOU KNOW ARE ALL FROM THE SAME
SPECIES.

Despite the huge range of species, only five are domesticated: C.

annuum, C. baccatum, C. chinense, C. frutescens, and C.
pubescens. Capsicum annuum is the most common of the group; it
includes a plethora of cultivars both mild and hot, including bell
peppers and jalapeños. The majority of peppers that you can think of
all come from this one species.
3. THEY'VE BEEN DOMESTICATED FOR A LONG TIME.

Peppers are believed to be one of the first plants to have been

domesticated, and chili pepper seeds from over 6000 years ago have
been found in Peru and Mexico. Residue of the peppers has also
been found on various ancient cooking tools.
4. SOME PARTS OF THE PEPPER ARE HOTTER THAN
OTHERS.

If you’ve ever eaten a chili pepper, you might have noticed that the
second bite is hotter than the first. Some people believe it’s because
the seeds are the spiciest part, but it’s actually the flesh near them
that sets your tongue on fire. The part of the pepper closest to the
stem is usually the hotter part because it has the highest
concentration of capsaicin. These components of the pepper irritate
the skin and cause your mouth to feel that distinct burning pain.
5. ONLY MAMMALS ARE SENSITIVE TO IT.

While capsaicin may burn and irritate the flesh of mammals, birds
are completely immune to its effects. As a result, birds are largely
responsible for helping wild peppers spread by eating them and
excreting the seeds.
6. ALL BELL PEPPERS ARE THE SAME PLANT.

While the peppers definitely look different, all colors are actually all
the same fruit in varying levels of maturity. The peppers start off
green, then turn yellow, and finally red (but some of the time the
orange or yellow is the fully mature color). Green peppers taste
more bitter than their counterparts because they lack the same
chemicals and vitamins that the more mature fruits develop. Thanks
to a supply of chemicals like vitamin C and beta-carotene, orange
and red bell peppers have a much sweeter taste. You may have
noticed that these differences affect the prices at the grocery store.
Jalapeños also turn red, but are usually picked before they're ripe.
7. BELL PEPPERS CAN BE PURPLE.

Red, green, orange, and yellow bell peppers regularly line the
produce aisle—but the mild, sweet pepper can also be purple! When
harvested in the early stages of maturation—before developing any
yellow, orange, or red spots—bell peppers can be a beautiful shade
of aubergine, with striking white or lime green interiors.
8. THERE'S A HOTNESS SCALE FOR PEPPERS.

There is a very strict and definitive scale for ranking your pepper’s
hotness. Called the Scoville scale, it’s named after a pharmacist
named Wilbur Scoville. Scoville wanted a standard measurement
with which to compare pepper hotness, but found the only way to do
so was by human taste; the tongue could detect lower concentrations
of capsaicin than machines could. To perform the test, dried pepper
is soaked in alcohol and then diluted in sugar water. The solution is
diluted more and more until a panel of five trained testers can no
longer detect it. The more dilution needed, the more units of heat the
pepper has. Mercifully, this method isn’t used much anymore.
Instead, scientists use high-performance liquid chromatography to
extract the capsaicin and calculate a corresponding Scoville score.
But true chili-heads argue that this method understates the real heat
by around 30 percent compared to the real Scoville.

The more mild bell peppers fall within the 1-100 SHU (Scoville
Heat Units) side of the scale, while hotter peppers like cayenne are
more like 30,000 – 50,000 SHU. If you’re curious about what’s at
the very end of the spectrum, the spiciest pepper known to man is
called the Carolina Reaper, which can get up to 2.2 million SHU.

9. YOU CAN PLAY PEPPER ROULETTE.

In Japan, there is a type of pepper called shishito. The unusual

pepper is usually about as mild as a bell pepper—except for the rare
case when it’s not. One out of every ten of these will be pretty
spicy. Generally, these spicy outliers are still less hot than your run-
of-the-mill jalapeño, but they’re hot enough to make eating a batch a
fun game of chance.

10. CHIPOTLE AND JALAPENO PEPPERS ARE THE SAME

PLANT.

The two spicy peppers are known for having their own distinct
tastes, but that’s a result of how they’re treated after being
harvested. Chipotle peppers are really just red jalapenos that have
been smoke-dried.
11. CHILI PEPPERS HAVE A LOT OF VITAMIN C.

Most people may think of oranges as the best source of vitamin C,

but really there are a lot of foods that beat its supply. Chili peppers,
for example, have about 107 mg of the good stuff, compared to an
orange’s 69 mg.
12. CHILI PEPPERS' SPICE IS A DEFENSE MECHANISM.

Scientists believe that the capsaicin in peppers exists to keep

infestations of fungi at bay. Insects like to poke holes in the skin of
fruits, and as a result, harmful fungi can make their way in. To
combat this, a pepper’s capsaicinoids can slow the growth of the
microbes. Since birds are immune to the burn, it doesn’t affect their
appetite and the plant can still spread its seeds successfully. To
prove this theory, scientists have found that peppers growing in
areas with a lot of insects tend to be much spicier than others living
in more bug-free zones.
13. EAT A PEPPER IF YOU HAVE A STUFFY NOSE.

In addition to making your tongue hurt, capsaicin can also help

unblock your sinuses. While this is not a good fix if you’re having
trouble breathing (please see a doctor if this is the case!), a spicy
pepper can help open things up and relieve congestion. The peppers
keep your mucous thin, and as a result, lower your chances of a
sinus infection. While there’s some evidence that suggests chili
pepper sprays help your stuffy nose, don’t go buying a bunch of
chilis just yet: Most evidence is largely anecdotal, and some spicy
foods can actually aggravate sinusitis.
14. SOME PEPPERS ARE HOT ENOUGH TO "BURN"
THROUGH GLOVES.

The Trinidad Moruga Scorpion is the second hottest pepper in the

world, and while it was being test-harvested, the capsaicin levels
were so high that it soaked through the harvesters’ latex gloves onto
their hands, a first for the experimenters. The extremely hot pepper
can be 1.2 million SHU, so it’s not hard to see how this fiery food
could do some damage. Taste testers described the taste as
something that builds and builds until it’s absolutely unbearable.

15. CAYENNE PEPPER CAN BE USED FOR FIRST AID.

Drop the band-aids and run to the kitchen: A popular natural
remedy, when applied topically, cayenne pepper can help stop
bleeding. The cayenne can either be sprinkled on the injury directly
or diluted in water and soaked into a bandage. Anecdotal evidence
suggests that the powder helps equalize blood pressure, meaning
less blood will pump out of the wound and it will clot faster. Some
even believe that the pepper will help alleviate pain—something
normal bandages can’t do.

Malabar Spinach
Culinary, Vegetation
Malabar spinach is not spinach at all.

 Malabar spinach is eaten like a leafy vegetable, and is a perennial vine, although it is
often grown as an annual in cooler climates as frost affects the plant.
 ‘Malabar spinach’ is also known as ‘creeping spinach’, ‘climbing spinach’, ‘Indian
spinach’, ‘Chinese spinach’, ‘vine spinach’, ‘Vietnamese spinach’ and ‘Ceylon spinach’.
 Malabar spinach has the scientific name of Basella alba, a white flowering, green
stem variety, or Basella rubra, a plant that has red stems.
 Malabar spinach is from the family Basellaceae, the family of some flowering plants
including a number of other vines, with edible leaves and roots.
 In a tropical environment, a Malabar spinach vine can grow up to a height of 10
metres (33 feet).
 Malabar spinach has thick, green glossy leaves that can grow quite large, and berries
that contain a red liquid that can be used as dye.
 Malabar spinach leaves are commonly used in Asian cuisine, either cooked or raw,
and they are said to have pepper and citrus flavours when raw, as well as being high
in iron, calcium, vitamin C, vitamin A, fibre and other vitamins and minerals.
 Malabar spinach, although named ‘spinach’, is not from the spinach family at all,
although it tends to resemble spinach when it is cooked.
 Malabar spinach is a great thickener for soup and other dishes, due to the mucilage
(glutinous carbohydrate) content in the plant, that tends to cause the leaves to
become slimy if they are cooked for more than a short time.
 Malabar spinach grows best in a sunny area and warm climate, and is a great
summer vegetable.