Ash Gourd Juice: Benefits , Recipes , Side Effects and More!


Ash Gourd Juice

Ash Gourd juice, also known as Winter Melon or White Gourd juice. It offers several health benefits .

In ancient medicial systems, the Ayurvedic preparation of ash gourd, known as ‘Kushmanda’ in Sanskrit,  was thought to have medicinal properties

This humble vegetable, often overlooked for its unassuming appearance, hides a treasure trove of health benefits within its pale green skin.

In this exploration, we delve into the various benefits that ash gourd juice offers, ranging from hydration and weight management to digestive health and beyond.

We’ll also share some delightful recipes that showcase the versatility of this ingredient, along with important precautions regarding its consumption to ensure a safe and enjoyable experience.

It is often used in soups, curries, stir-fries, and desserts. In traditional medicine systems like Ayurveda and traditional Chinese medicine, ash gourd is valued for its potential health benefits and is used to prepare herbal remedies.

“Ash gourd, also known as winter melon or white gourd, is a vine vegetable widely cultivated for its edible fruit, which is consumed as a vegetable and used in various culinary dishes.” – National Horticulture Board (India) .

“The ash gourd (Benincasa hispida) is a member of the Cucurbitaceae family, cultivated for its large, elongated fruit with a smooth, waxy surface. It is commonly used in Asian cuisines and is valued for its mild flavor and versatile culinary applications.”- Encyclopedia of Food Sciences and Nutrition.

“Ash gourd, also known as winter melon or wax gourd, is a tropical vegetable cultivated for its large fruit, which has a mild, slightly sweet taste. It is used in a variety of dishes in Asian cuisines, including soups, stews, stir-fries, and desserts.”- Oxford Companion to Food.

Nutritional Value Of Ash Gourd Juice 

Ash Gourd Juice

Here’s a table summarizing the nutrition values typically found in ash gourd per 100 grams of raw edible portion:


Amount per 100g

Calories 13 kcal
Carbohydrates 3.4 g
Protein 0.2 g
Fat 0.1 g
Fiber 0.6 g
Vitamin A 5 IU
Vitamin C 8 mg
Vitamin B1 (Thiamine) 0.03 mg
Vitamin B2 (Riboflavin) 0.03 mg
Calcium 14 mg
Iron 0.2 mg
Potassium 170 mg
Magnesium 12 mg
Phosphorus 6 mg

Nutritionally, ash gourd is low in calories and fat, while being rich in water content, vitamins (A, C, B vitamins), minerals (calcium, iron, potassium), and antioxidants.

Its mild flavor and nutrient profile make it a popular choice for those looking to incorporate healthy and nutritious ingredients into their diet.

Benefits Of Ash Gourd Juice

Here are some amazing health benefits of ash gourd juice :

  • Hydration
  • Nutrient-Rich
  • Weight Management
  • Digestive Health
  • Diuretic Properties
  • Blood Sugar Regulation
  • Skin and Hair Health


Ash gourd juice is rich in water content, making it a great choice to stay hydrated, especially during hot weather or after physical activity.

Nutrient- Rich:

It contains fundamental supplements like nutrients (A, C, B1, B2), minerals (calcium, iron, potassium), and cell reinforcements (flavonoids, phenols), which support overall wellbeing.

Weight Management :

Low in calories and fat-free, ash gourd juice can be included in weight loss diets as it provides a feeling of fullness without adding excessive calories.

Digestive Health:

It aids digestion by promoting the secretion of digestive enzymes, easing bowel movements, and alleviating issues like constipation and bloating.

Diuretic Properties:

It acts as a natural diuretic, helping to flush out toxins from the body and maintain kidney health.

Blood Sugar Regulation:

Some studies suggest that ash gourd juice may help regulate blood sugar levels, making it beneficial for individuals with diabetes.

Skin and Hair Health:

The vitamins and antioxidants in ash gourd juice contribute to healthy skin and hair, promoting a youthful appearance.

Recipes or Uses of Ash Gourd Juice

Ash Gourd Juice

Simple Ash Gourd Juice:


  • 1 medium-sized ash gourd
  • Water (as needed)
  • Honey or sugar (optional for sweetness)
  • Ice cubes (optional)


  1. Wash the ash gourd thoroughly and peel off the skin.
  2. Cut the ash gourd into small pieces and remove the seeds.
  3. Blend the ash gourd pieces with water until smooth.
  4. Strain the juice to remove any pulp.
  5. Add honey or sugar if desired and mix well.
  6. Serve chilled with ice cubes.

Ash Gourd Lemonade:


  • 1 medium-sized ash gourd
  • Water (as needed)
  • Lemon juice (from 1-2 lemons)
  • Mint leaves (optional)
  • Honey or sugar (optional)
  • Ice cubes


  1. Follow steps 1-4 from the Simple Ash Gourd Juice recipe.
  2. Add freshly squeezed lemon juice to the ash gourd juice.
  3. Stir in honey or sugar according to taste.
  4. Garnish with mint leaves and ice cubes before serving.

Side Effects Of Ash Gourd Juice

  • Allergic Reaction
  • Digestive Issue
  • Pregnancy and Breastfeeding

Allergic Reactions:

Some individuals may be allergic to ash gourd. If you experience any allergic symptoms like itching, swelling, or difficulty breathing, discontinue use and seek medical attention.

Digestive Issues:

Consuming large quantities of ash gourd juice may cause digestive discomfort such as gas or bloating in some people. Start with small amounts to assess tolerance.

Pregnancy and Breastfeeding:

Pregnant or breastfeeding women should consult their healthcare provider before consuming ash gourd juice regularly, as its effects during these stages are not well-studied.


Ash gourd, with its myriad uses and benefits, emerges as a versatile and valuable vegetable in culinary and medicinal domains. From enhancing the flavor and nutrition of various dishes to offering therapeutic properties in traditional medicine, ash gourd showcases its versatility and utility.

In the culinary realm, ash gourd finds its place in soups, curries, sweets, and preserves, adding a mild sweetness and absorbing flavors adeptly. Its role extends to the creation of refreshing beverages like juices, enriching diets with essential nutrients while contributing to hydration.

In traditional medicine, particularly in Ayurveda, ash gourd is esteemed for its cooling, diuretic, and digestive properties. It aids in weight management, supports kidney health, and is even utilized in skincare and hair care regimens.

Frequently Asked Questions About Ash Gourd

Ash Gourd Juice

Can we drink ashgourd juice daily throughout the year?

Yes, you can generally drink ash gourd juice daily throughout the year as part of a balanced diet. However, moderation is key, as excessive consumption of any food or beverage can lead to digestive issues or nutrient imbalances.

Who should not eat ash gourd?

  • People with Hypothyroidism
  • Individuals on blood-thinning medications
  • Allergic individual

Can ash gourd juice help improve brain power?

Ash gourd is rich in nutrients like vitamins, minerals, and antioxidants that support overall brain health and cognitive function. A balanced diet that includes nutrient-dense foods like ash gourd may contribute to brain health.

Is it safe to intake ash gourd juice after dinner?

Ash gourd juice is generally safe to consume after dinner. It’s a low-calorie beverage with hydrating properties and may aid digestion due to its fiber content.

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