12 Amazing Benefits of Ridge Gourd & How to use it

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Benefits of Ridge Gourd : livayur

Commonly referred to as Turai or Torai in India, the ridge gourd is part of the gourd family, which includes other popular vegetables such as cucumbers, Karela or bitter gourd, Lokee or bottle gourd and Chichinda or snake gourd. Because of its spongey texture, the ridge gourd is also described as luffa or sponge gourd. Aside from the obvious use of ridge gourd as a loofah, it also offers plenty of nutrition with its mild flavour and high fibre content. We’ll take a closer look at the many benefits and uses of the ridge gourd plant.

Health Benefits Of Ridge Gourd

  • Natural Exfoliant

Primary Benefits: Ridge gourd, especially when mature and dried, can be used as a natural exfoliating scrub for the skin. The fibrous texture of dried ridge gourd can help remove dead skin cells, unclog pores, and promote smoother, rejuvenated skin. Today, this is one of the most popular uses of ridge gourd.

  • Heart Healthy

Primary Benefits: The presence of dietary fiber, potassium, and magnesium in ridge gourd can support heart health. Fiber helps in reducing cholesterol levels, while potassium and magnesium support healthy blood pressure levels, thus reducing the risk of cardiovascular diseases. Research shows that ridge gourd helps lower total cholesterol and raises good cholesterol levels [1]

  • Blood Sugar Control

Primary Benefits: Ridge gourd has a low glycemic index, which means it does not cause a significant spike in blood sugar levels. It can be beneficial for individuals with diabetes or those looking to manage blood sugar levels as research shows that it can help lower glucose levels [2].

  • Anti-Inflammatory Properties

Primary Benefits: Some studies suggest that ridge gourd seeds may possess anti-inflammatory properties [3]. The presence of certain compounds in the seeds may help reduce inflammation in the body and provide relief from inflammatory conditions.

  • Antimicrobial Effects

Primary Benefits: Among the notable ridge gourd benefits is its ability to help fight infections because of proven antibacterial activity. These properties are known to help fight upper respiratory tract infections in particular [4].  

  • Liver Protection

Primary Benefits: Hepatoprotective activity has been observed in both fruit and leaf extracts from the ridge gourd plant, providing a potential remedy to protect against toxicity that can trigger liver damage [5]

  • Digestive Aid

Secondary Benefits: The high fiber content in ridge gourd can support digestive health by promoting regular bowel movements, preventing constipation, and improving overall gut health. Adequate fiber intake also helps in maintaining healthy weight management.

  • Amino Acids

Secondary Benefits: Ridge gourd vegetable peels contain essential amino acids that support muscle and tissue repair, wound healing, hormone production and the production of antibodies and enzymes that prevent fat buildup in the arteries [6]

  • Hydration

Secondary Benefits: Ridge gourd has high water content, which can help in maintaining hydration levels in the body. Staying hydrated is crucial for various bodily functions, including digestion, temperature regulation, and nutrient transport.

Health Benefits Of Ridge Gourd

  • Antioxidant Properties

Secondary Benefits: Ridge gourd contains antioxidants such as vitamin C and other phytochemicals that can help protect the body against damage from harmful free radicals [7]. Antioxidants play a role in reducing the risk of chronic diseases and supporting a healthy immune system.

  • Weight Management

Secondary Benefits: Ridge gourd is low in calories and high in fiber, making it a good addition to a weight management diet. The fiber content helps in promoting a feeling of fullness, reducing overall calorie intake and supporting healthy weight management.

  • Scalp nourishment

Secondary Benefits: Although best known for its application in skin care, ridge gourd benefits for hair are also notable as it contains nutrients like vitamin E and essential fatty acids, which can help moisturize and nourish the scalp. Proper scalp nourishment supports a healthy environment for hair growth and can help combat dryness, itchiness, and dandruff.


You can enjoy all of these ridge gourd health benefits by adding the leaf, seeds and fruit to your regular diet. To get the best results, ridge gourd should be part of a healthy balanced diet, so try to also include other fruits, veggies and gourds in your regular diet.


1. How can ridge gourd benefit your skin?

Mature and dried ridge gourd serves as a natural exfoliating scrub. Its fibrous texture helps remove dead skin cells, unclog pores, and promote smoother, rejuvenated skin.

2. Can I eat ridge gourd if I have diabetes?

Yes, ridge gourd has a low glycemic index, making it beneficial for people with diabetes or those looking to manage blood sugar levels. Research shows that it can help lower glucose levels.

3. Can ridge gourd help you lose weight?

Yes, ridge gourd is low in calories and high in fibre, making it a good addition to a weight management diet. The fibre content promotes a feeling of fullness, reduces overall calorie intake, and supports healthy weight management.

Disclaimer: This article is written from a health and lifestyle perspective. It is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.


  1. https://bipublication.com/files/Ijpav2I1201101.pdf
  2. https://pubmed.ncbi.nlm.nih.gov/8778506/
  3. https://www.rjpbcs.com/pdf/2010_1(4)/%5b2%5d.pdf
  4. https://pubmed.ncbi.nlm.nih.gov/26163226/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6232903/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5052181/
  7. https://pubs.acs.org/doi/abs/10.1021/jf0604790