Bitter melon is a perennial plant that grows in the tropical and subtropical regions of Asia, South America, East Africa, and the Caribbean. The fruit has distinctly rough, bumpy skin and can generally be found in two varieties — Indian and Chinese.
Bitter melon is a great source of several key nutrients.
One cup provides:
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 has over 90% of the daily recommended amount of Vitamin C. Vitamin C is a key vitamin that promotes immunity, brain health, and tissue healing.
It’s also a great source of Vitamin A which helps with eyesight and skin health.
Many indigenous populations around the world also use bitter melon to naturally lower blood glucose levels and to treat diabetes-related conditions. According to healthline, "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.
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.
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"
As its name implies, the bitter taste of the fruit can be off putting to most people. To cook bitter melon you can add it to a stir fried dish, or it can be and it can also be made into and juices and smoothies.
This recipe for a super green juice, not only helps lower your blood glucose level, but it also does wonders for your skin.
2 handfuls of mixed greens( kale and spinach)
2 kiwis, skin on
1 Gala or Fuji apple - cored and seeded
1 golden pear- cored and seeded
1 cucumber
1 large bitter melon
1 lemon
Directions
Wash all produce.
Cut the bitter melon in half longways– scoop out the seeds and white flesh with a spoon. Chop
Chop the rest of the ingredients and blend, or put through a juicer
Enjoy!
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