Winter melon contains more than 90% water, very few calories and sugar, but is rich in vitamin C, B vitamins, potassium and fiber. This helps winter melon become a suitable food for a light diet and supports weight control.
Winter melon contains flavonoids, triterpenoids, cucurbitacin and many phenolic compounds - substances that play an antioxidant role and protect cells from oxidative stress, the main factor causing damage to the liver and kidneys.
A study published in 2025 in the Journal of Ethnopharmacology shows that winter melon peel extract has the ability to reduce inflammation and improve metabolic disorders in the liver.
Winter melon dishes help promote benefits:
Winter melon soup with lean meat or young ribs
This is the most popular dish and also suitable for the goal of nourishing the liver and tonifying the kidneys. Winter melon is cut into pieces, cooked with lean meat or ribs for a short time to retain water-soluble vitamins.
The soup helps replenish water, electrolytes and high-quality protein, and is also easy to digest - important for people with weak liver function.
Winter melon stewed with green beans
Green beans are rich in antioxidants and plant protein, when combined with winter melon, they will create a dish that has the effect of clearing heat, diuretic and supporting the elimination of products metabolized through the kidneys.
This is a suitable dish on hot sunny days or for people with a high protein diet.
Cooked or pressed winter melon juice
Winter melon juice is a traditional drink that helps quench thirst and is used by many people as a "detoxification" measure.
When cooking winter melon water, you should avoid adding too much sugar to avoid losing metabolic benefits. Drinking winter melon water helps increase the amount of water entering the body, thereby supporting the blood filtration and excretion of waste through the kidneys.
Liver and kidneys are the two main organs involved in natural detoxification. Food does not directly "wash away" toxins, but can support the activity of these two organs. Winter melon contributes to that process with three mechanisms:
Increase water intake and mild diuretics: help the kidneys eliminate urea, creatinine and other metabolites.
Anti-inflammatory and antioxidant: protects liver cells from damage caused by alcohol, drugs or excess fat.
Supports lipid and sugar metabolism: reduces fat accumulation in the liver and limits the risk of fatty liver.
