CookSmart (20th Issue) Page28

Dietitian Guide

Verona TAM

Registered Dietitian (USA) and Continuing Education Subcommittee of Hong Kong Nutrition Association

Refreshing Summer Gourds for More Nutrients

When summer arrives, so do a great variety of gourds. Wax gourds, cucumbers, bitter gourds and sponge gourds (loofah/luffa) are ideal choices from summer menus. Not only they are appetising for addition to dishes and soups, their colours and crunchiness seemingly cool you in the sultry weather.

Verona TAM, a registered dietitian, says that the nutritional values of gourds are comparable to those of leafy vegetables. They are rich in water content, low in calories and fat, and cholesterol-free. They also contain potassium, which helps regulate blood pressure. They are also good sources of Vitamin B1, B2 and C, and magnesium and phosphorus. Certain gourds are even rich in dietary fibre, which is good for gastrointestinal health and which helps prevent constipation.

So, how much of gourds should you eat? According to the principles of healthy eating, an adult should take at least three servings of vegetables each day, with one serving being approximately half a bowl of cooked vegetables or one bowl of raw vegetables.