Nutritional Value And Health Benefits Of Tinda

In many Indian languages, the round gourd, also known as Praecitrullus Fistulous, is referred to as tinda. Included among these languages are Hindi, Telugu, Marathi, and Tamil. This vegetable is also known as Indian baby pumpkin, round melon, apple gourd, and Indian squash. Despite its nutritional value, it is sometimes disregarded.

Ayurvedic texts witness this green vegetable's significant therapeutic value, which has been recognised since antiquity. Even today, it is frequently used to treat various medical ailments, including digestive, liver, and skin disorders. It is also often utilised in regional recipes throughout India.

The Indian round gourd is native to southern Australia and the drier regions of South-East Asia, which include India, Sri Lanka, China, Nepal, and Indonesia.

The vine is covered in brilliant yellow flowers. The petiole of the leaves is between 10 and 20 centimetres long and hairy. The fruit is typically oval and has a diameter of up to 30 centimetres.

Numerous Indian staples, such as kootu, curry, sabzi, and dal, require the Indian round gourd. However, the seeds and leaves of the round gourd, in addition to the vegetable itself, have numerous restorative and therapeutic properties.

Nutritional Value Of Tinda 

As with most members of the gourd family, round gourd veggies, seeds, leaves, and juice extracts have an abundance of healthful elements. This includes macronutrients such as carbs, lipids, and proteins, micronutrients such as vitamins and minerals, and a vast array of plant chemicals such as phenolics and cucurbitacins.

The nutritional information for 100g of tinda is:

Macronutrients:

• Calories - 86.2 kcal
• Total Fat - 3.9 g
• Total Carbohydrate - 12.5 g
• Dietary Fiber - 0.6 g
• Protein - 2.0 g

Micronutrients:

Vitamins:

• Vitamin A - 9.8%
• Vitamin B6 - 11.3%
• Vitamin C - 30.5%
• Vitamin E - 1.1%
• Vitamin E - 1.1%

Minerals:

• Sodium - 33.0 mg
• Potassium - 359.1 mg
•  Calcium - 5.1%
• Magnesium - 6.7%
• Phosphorus - 5.0 %
• Zinc - 7.2%
• Iron - 5.7%
• Manganese - 12.5%
• Iodine - 5.9%

Health Benefits Of Tinda

Tinda is regarded as a superfood and provides numerous health advantages.

• Contributes To Weight Management

The round gourd is low in calories and essential nutrients, making it ideal for dieters seeking weight loss (particularly those who also have diabetes). In addition, the round gourd's nutritional fibres are rapidly absorbed by the body, resulting in a prolonged feeling of fullness, decreased hunger, and improved fat burning.

• Supports Heart Function

Due to their reduced cholesterol level, everyday consumption of round gourds is beneficial for cardiovascular health. By increasing blood flow to the organ, the boiled vegetable increases heart muscle function. Consequently, it is a common element in many traditional Indian home-cooked dishes.

• Purifies The Kidneys

The consumption of Indian round gourd supports the body's natural excretory function. This expedites the kidneys' ability to drain accumulated toxins and hydrate the interior organs. Additionally, Tinda juice promotes healthy kidney and bladder function.

• Stabilises and controls the stomach and small intestine

The high fibre content of tinda and other round gourds minimises the likelihood that a large meal would cause constipation, gas, or stomach cramps. It also has laxative properties, allowing you to control your bowel movements and alleviate abdominal pain.

• Enhances Lung Performance

A round gourd's inherent expectorant properties may aid in clearing the respiratory system of excess mucus or phlegm. As a result, your lung health is greatly enhanced, and your resistance to asthma and allergies grows significantly.

• A Beneficial Addition To The Keto Diet

Non-carbohydrate vegetables are a staple of the ketogenic diet. Due to its low carbohydrate and sugar content, the Indian round gourd may be an excellent addition to a ketogenic diet that emphasises calorie restriction. On the ketogenic diet, chopped vegetables such as round gourds may be boiled with a bit of salt and pepper and eaten as a quick and easy lunch choice.

• Alleviates Stress And Despair

The Indian round gourd, or tinda, is abundant in pyridoxine, a type of vitamin B6 necessary for forming the feel-good neurotransmitters serotonin and dopamine and properly transmitting nerve impulses and messages. In addition, this leafy green vegetable contains significant calcium, magnesium, manganese, and zinc, making it an effective treatment for anxiety and sadness.

• Eyesight in its Prime Condition

Tinda, which is high in vitamin A, is an excellent dietary supplement for maintaining eye health. Tinda prevents cataracts, glaucoma, and age-related macular degeneration (AMD) because it contains a high concentration of the carotenoid antioxidants lutein and zeaxanthin, both vital components of the retina and protect the fragile eye cells.

Recommendations of a Dietician

Tinda is regarded as a superfood due to its high quantities of essential elements, including antioxidants, fibre, carotenoids, vitamin C, iron, and potassium. Tinda seed enhances memory and promotes vitality. Additionally, it prevents constipation, flatulence, and abdominal cramps.

The Bottom Line

Tinda is frequently considered a "superfood" due to the richness of its healthful components, such as antioxidants, fibre, carotenoids, vitamin C, iron, and potassium. Tinda seed also improves mental clarity and vitality. In addition, Tinda can be used to prevent constipation, flatulence, and stomach pain. However, excessive alcohol consumption may result in diarrhoea.

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