There are some healthy vegetables like lauki and beetroot which provide us with various nutritional values. The most well-known feature of lauki is that it contains a high percentage of water and it is a light vegetable. Beetroot contains natural nitrates and antioxidants in our body.
Let’s discuss the nutritional value, benefits, and precautions of both vegetables.
Bottle Gourd (Lauki)
Bottle gourd (also referred to as lauki) is a light and refreshing vegetable that comprises almost 96 percent water. This vegetable contains just 14 calories per 100 grams, which makes it a great food for individuals who wish to eat healthily but with low calories.
Nutritional Information of Bottle Gourd Per 100g
- Calories: 14 kcal
- Water: 96%
- Fiber
- Vitamin C
- Potassium
- Calcium
- Magnesium
- Iron (trace quantity)
Health Benefits of Bottle Gourd
Weight Management
Bottle gourd is low in calories but contains fibre that helps you stay full for longer. Including it in regular meals may help reduce unnecessary snacking.
Supports Healthy Digestion
Its fibre content helps maintain regular bowel movements and may reduce common digestive issues like constipation and bloating.
Good for Heart Health
Potassium content in bottle gourd plays an important role in ensuring the body has proper blood pressure levels and antioxidant content helps in keeping the heart healthy.
Keeps the Body Hydrated
Being a water-rich fruit, bottle gourd is good for staying hydrated especially in summer.
Immunity and Skin
Vitamin C and antioxidants play a vital role in protecting body cells and maintaining healthy skin and improved immunity.
Simple Methods of Consuming Bottle Gourd
- Lauki Curry
- Lauki Soup
- Stuffed Lauki
- Lauki Kofta
- Lauki Dal
- Fresh Lauki Juice (If it is not bitter)
Precautions
- It is always important to sample it before cooking or juicing.
- Do not eat bottle gourd if it is bitter.
- The bitter variety of bottle gourd might have compounds such as cucurbitacins which could be toxic and may result in nausea, abdominal pain, among others.
Beetroot
Beetroot is a colourful root vegetable that is rich in fibre, vitamins, minerals, and natural nitrates. It is usually added in salads, juices, and soups due to its nutritional and health benefits.
Nutritive Content of Beetroot (per 100g)
- Calories: Approximately 43kcal
- Dietary Fibre
- Folate (Vitamin B9)
- Vitamin C
- Potassium
- Iron
- Manganese
- Natural Nitrates
- Betalain Antioxidants
Beetroot Health Benefits
Keeps Blood Pressure at Healthy Levels
The natural nitrates found in beetroot are changed to nitric oxide in the body, and this makes it easier for the body to maintain good blood circulation.
Promotes Good Heart Health
With better blood flow and circulation, there is good heart health.
Enhances Physical Exercise
A lot of people drink beetroot juice before their exercise session as it will increase endurance levels and decrease fatigue while exercising.
Helps to Maintain Proper Digestive Health
The fiber content in beetroot helps promote proper digestion and encourages bowel movement.
Packed with Antioxidants
Betalains are natural antioxidants found in beetroot which give it its red color.
May Support Brain Health
Increased flow of blood may also increase oxygen flow to the brain that improves memory and concentration.
Easiest Ways of Eating Beetroot
- Beetroot salad
- Fresh beetroot fruit juice
- Baked beetroot
- Beetroot soup
- Beetroot smoothies
- Beetroot paratha
- Beetroot raita
Precaution
When you take beetroot, you will observe that your urine or stool turns pinkish or red in color, and this is called beeturia, which is quite harmless.
People who get kidney stones should take beetroot in moderate amounts because of its high oxalate content.
Those people who have low blood pressure must not take beetroot juice in large amounts.
Conclusion
Both the bottle gourd and beetroot are nutrient-rich veggies, although they have their individual benefits. The bottle gourd is an ideal veggie for those who want something refreshing, easy to digest and which will also help maintain a good body weight. If your objective is healthy blood circulation, a healthy heart and improved stamina, then beetroot is the best option for you.
Rather than opting for either of the two veggies, try to consume both in your diet every week. Aap Ka Bazar is a convenient place for buying bottle gourd, beetroot and other necessities.
