Luffa (Ridge gourd) Nutrition facts

Luffa or ridge gourd is an elongated, cylindrical fruit pod in the cucurbitaceae/gourd family of vegetables. Its young, tender and mild flavored pods indeed are one of the very popular vegetables featured in Indian, Chinese, and Filipino cuisine.

Scientific name: Luffa acutangula (L.) Roxb.

Luffa are also known as patola (Filipinos), angled or ribbed luffa, silk gourd, dishcloth gourd, silk squash, and Chinese okra, Sin qua, etc.

Ridge gourd. Note that long, cylindrical, green pod on a vine.

Luffa is a fast-growing, climbing vine that often requires some support to facilitate its spread. It grows well in sandy, fertile soils and requires good sunlight and humid conditions to flourish. Large, lobed leaves are deep green with fine hairs on their surface. Yellow, flowers appear which develop into elongated, straight, or slightly curved pods. The pods, when at the edible pod stage immature, measure about 10-18 cm in length

The two most common species of luffa are-

Ridge gourd (L. acutangula) is the most common cultivated variety. Its surface is covered with ridges that run along its length.
Smooth luffa (L. cylindirca) is larger and more cylindrical, with a slightly thicker base. Its skin is smooth like that of cucumber.

The interior of immature fruits in both varieties features smooth yet crunchy flesh and tiny soft seeds. If left to grow further, it quickly increases in size and develops a network of fibers tissue and seeds become hard and inedible.

Health benefits of Luffa (ridge gourd)

Ridge gourd is one of the very low-calorie vegetables carrying just 20 calories per 100 g. Its delicate, sponge-textured flesh consists of moderate levels of minerals and vitamins in addition to being rich in antioxidants.
Both ridge and smooth varieties are good sources of carotenes, lutein, and crypto-xanthin phenolic antioxidants.
Fresh pods contain 7 μg of folates. Folate-rich food may help in reducing the incidences of neural tube defects in newborns in expectant mothers.
Angled luffa has more vitamin-A than many other gourd vegetables. 100 grams of fresh fruit contains 410 IU (14% of DV) of vitamin A. Vitamin A is essential for mucosal integrity, and the health of skin, hair, and vision. It also works as an anti-cancer, anti-aging factor at the cellular level in humans.
Fresh ridge gourd is a small source of vitamin C (100 g of raw fruit provides 12 mg or about 20% of RDA). Vitamin C is one of the powerful natural antioxidants that help the human body scavenge cancer-causing harmful free radicals.
Being rich in dietary fibers and smooth flesh, luffa facilitates easy digestion and smooth bowel movements. Thus, a fiber-rich diet helps in relieving indigestion and constipation problems.
Further, it is also a modest source of B-complex vitamins such as thiamin, niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6), and minerals such as calcium, iron, zinc, potassium, manganese, and magnesium.

See the table below for in depth analysis of nutrients:

Ridge gourd (Angled luffa),
fresh, raw, Nutritive value per 100 g.

(Source: USDA National Nutrient database).

Principle	Nutrient Value	Percent of RDA
Energy	20 Kcal	<1%
Carbohydrates	4.35 g	3
Protein	1.20 g	2%
Total Fat	0.2 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	0.5 g	1%
Vitamins
Folates	7 μg	2%
Niacin	0.400 mg	2.5%
Pyridoxine	0.043 mg	3%
Riboflavin	0.060 mg	4.5%
Thiamin	0.050 mg	4%
Vitamin-A	410 IU	14%
Vitamin-C	12 mg	20%
Electrolytes
Sodium	3 mg	<1%
Potassium	139 mg	3%
Minerals
Calcium	20 mg	2%
Iron	0.36 mg	4.5%
Magnesium	14 mg	4.5%
Phosphorus	32 mg	4.5%
Zinc	0.07 mg	%lt;%

Selection and storage

In the tropics, ridge gourd is available all around the seasons. Look for fresh, tender angled luffa in the local farmer markets. Choose a green, immature, firm pod with a long intact stem.

Avoid oversized, mature, sunken, and flabby fruits as they may be a sign of old stock and flavorless. Also, avoid those with surface cuts, cracks, bruised, or broken.

Fresh luffa does not last long. At home, store them in the vegetable compartment of the refrigerator, and should be used within two or three days of purchase before they begin to limp.

Preparation and serving methods

Wash in clean water to rid of any surface dirt and sand. Scrape the ridges and slice the fruit of desired size using a paring knife, leaving the skin in between so that the luffa is striped green and white. If the skin is very tough, it is best to peel it off completely. Like in squashes and gourds, luffa should not be overcooked.

Luffa has a mild, delicate flavor and soft texture; very similar to that of bottle gourd. It is used mostly in stir-fried dishes or soups. It goes particularly well with lentils in lentil curry and mixed-vegetable stews.

Peeled, freshly harvested ridge gourd may be eaten raw in a similar way like peeled pumpkin, squash, or calabash. However, the whole or partly peeled luffa should always be cooked as its skin contains unpleasant-smelling compounds that make it unappetizing raw.

Here are some serving tips:

In mainland China, finely sliced sin qua is particularly used in soups and stir-fries.
In Northern India, Pakistan, and Nepal, turai or tori (Luffa cylindrica), a smooth-skinned cultivar of ridge gourds is specially employed in stews (tori ki sabzi).
Ridge gourd is a common vegetable featuring in curries/tovve/stews in many parts of South Indian states.
Ginisang patola (stir-fried sponge gourd) is a traditional stew enjoyed by Filipinos.
Almondingas recipe is a traditional soup dish popular in the Philippines. It uses thin-sliced patola (loofa gourd), noodles, and pork meatballs.

Safety profile

Some luffa pods containing bitter cucurbitacin alkaloid compounds have been reported. Test a small slice for any bitter tasting and just discard them if found to avoid any untoward episodes. (Medical disclaimer).

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