Luffa is a typical summer vegetable, not only refreshing but also rich in nutritional value. Almost every part of the luffa fruit, from the peel, head, flesh to juice, contains many nutrients that are beneficial for health.
Gourd skin is rich in fiber, which helps stimulate bowel movements, supports cleaning the digestive tract and eliminating waste and excess water from the body. In addition, gourd skin also provides many vitamins and minerals, contributing to strengthening the immune system, reducing fatigue and stress.
Not only the skin, the head and meat of the gourd also contain many important nutrients. The head of the fruit is rich in plant protein and minerals, helping to supplement necessary nutrients, supporting strengthening muscle and joint health. Meanwhile, the meat of the gourd contains high levels of water and many micronutrients, which have the effect of replenishing water, cooling down and supporting cardiovascular function.
Luffa juice is also highly appreciated for its nutritional value. The components contain protein, glucose and organic acids that help promote metabolism, supporting the body to absorb nutrients more effectively.
In 100 grams of loofah, there are up to 94.3 grams of water, along with 1 gram of protein, 0.2 grams of fat and 4.2 grams of carbohydrates. This is a low-fat, low-energy vegetable, only providing about 21 kcal/100 grams, suitable for overweight, obese as well as people with diseases such as high blood pressure, diabetes or dyslipidemia.
In addition, loofah is also rich in carotene - a compound that plays a role in protecting vision and maintaining healthy skin. This vegetable also provides a quantity of vitamin B, vitamin C and essential minerals such as calcium, phosphorus, magnesium, iron and zinc. In particular, loofah has a high potassium but low sodium content, with about 115 mg of potassium and only 2.6 mg of sodium in 100 grams of edible food, which is very suitable for people with high blood pressure or frequent edema.
