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A member of the gourd family, the bitter melon is closely related to the zucchini, squash, pumpkin and cucumber.

While a lot of people may be turned off at first by this vegetable’s distinct appearance and bitter taste, the bitter melon has been associated with several impressive health benefits, most of which stem from its rich nutrient stores.

As noted by experts, bitter melon is a rich source of several key nutrients, with the vegetable known for being extremely rich in vitamin C, vitamin A and folate.

But where the bitter melon really shines is in its phytochemical content, with the vegetable known to be extremely high in the compounds catechin, gallic acid, epicatechin and chlorogenic acid.

All of these, according to experts, are powerful antioxidant compounds that can help protect your cells against damage.

In addition, bitter melon consumption has also been linked to several health benefits, including the following:

Bitter melon can help improve blood sugar levels

As it turns out, something sweet can still come out of something that’s so bitter.

This is according to several studies that note that the compounds in bitter melon can help improve several markers of long-term blood sugar control, with several of them actually possessing properties that promote the production of insulin, which helps bring glucose into the cells for energy.

Bitter melon can help address high cholesterol levels

Aside from lowering blood sugar levels, multiple studies have also pointed to the consumption of bitter melons and their extracts as a way to help address cardiovascular health.

According to a selection of studies, this is because bitter melons and their related products — seed extracts, whole fruits, seed oils — contain compounds that can decrease cholesterol and triglyceride levels.

Bitter melon can help promote healthy and sensible weight management

It may seem like a long shot for now, but fitness enthusiasts and gym bunnies may soon be wolfing down bitter melon salads and bitter melon smoothies after their workouts in the future.

As noted by experts, this is because bitter melons contain compounds that can help decrease risk factors for metabolic syndromes, such as excess amounts of belly fat and a heavy bodyweight. Also, bitter melons have high amounts of dietary fiber that can help you stick to your weight management goals.

How can I add bitter melon to my diet?

There’s no sugarcoating it: bitter melons ARE bitter. This is mainly because of compounds called cucurbitacins, which are known for their bitter, astringent taste.

But there is one simple way to work around this, especially if you are not used to eating foods with such strong flavor profiles: rock salt.

Pioneered by the ancient Chinese who use bitter melons extensively in their many regional cuisines, this method involves soaking sprinkling a generous handful of salt over sliced bitter melons. This is then allowed to sit for about an hour, after which the bitter melon slices are squeezed to get the juices out, resulting in a less-bitter batch of fruits. And don’t worry about the sodium either, as the squeezed bitter melons are usually cleaned and rinsed under running water to remove excess salt.

Once this is completed, you can now proceed with using this exotic vegetable in your meals.

Quick Pickled Bitter Melon Salad

This Asian-inspired recipe brings together several familiar flavors and uses them in unique and yet delicious combinations that are guaranteed to help refresh your palate.

Ingredients:

For the pickles:

• 1 cup bitter melon. thinly sliced and squeezed with salt
• 1/4 cup radish, julienned
• 1/4 cup carrot, julienned
• 1 shallot, thinly sliced
• 2 to 3 bird’s eye chilies, thinly sliced
• 1 cup white vinegar
• 1/2 to 3/4 cup white sugar
• 1 teaspoon salt
• 1 clove of garlic, crushed
• 2 slices of ginger
• 1/2 teaspoon freshly ground black pepper

For the salad:

• 1/4 cup fresh scallions or green onions
• 1/2 cup Basil leaves, torn
• 1/2 cup Mint leaves, torn
• 1/2 cup Cilantro leaves, torn
• Fried shallots, to taste
• 3 tablespoons toasted cashew nuts, chopped
• Sesame seeds, to taste

Preparation:

1. Place the first five ingredients in a bowl and toss until well-mixed.
2. Transfer to a jar with a screw-type cap and set aside in the refrigerator.
3. Meanwhile, make the quick pickling solution by boiling all the remaining ingredients together until the sugar is completely dissolved. Let cool.
4. Pour the pickling solution into the jar containing the vegetables and allow to steep at least overnight. The vegetables taste even better when allowed to steep longer.
5. To assemble the salad, transfer the pickled vegetables to a mixing bowl.
6. Add the fresh herbs and fried shallots.
7. Sprinkle the salad with the chopped nuts and the sesame seeds.
8. Serve and enjoy!

Bitter melons are, without a doubt, one of the most unique vegetables in existence. Not only does it have an exotic, bitter flavor, it is also incredibly nutritious. Whether you have a taste for the exotic or the conventional, you can try adding bitter melons to your diet now.

Sources:

NCBI.NLM.NIH.gov 1

EurekaSelect.com

TimesOfIndia.IndiaTimes.com

NCBI.NLM.NIH.gov 2