Ridge Gourd/Sponge Gourd = तुरई/तोरी/नेनुआ

Ridge Gourd, also known as Sponge Gourd, Luffa, or तुरई / तोरी / नेनुआ, is a mild-flavored, green vegetable commonly used in Indian, Chinese, and Southeast Asian cuisines. It is light, easy to digest, and packed with essential nutrients, making it a favorite choice for health-conscious diets.

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Nutritional Value of Ridge Gourd (तुरई के पोषण तत्व)

✅ Low in Calories – Ideal for weight management
✅ High in Fiber – Supports digestion & gut health
✅ Rich in Antioxidants – Protects against free radicals
✅ Contains Vitamin C & A – Boosts immunity & skin health
✅ Good Source of Iron & Magnesium – Helps maintain blood health

Health Benefits of Ridge Gourd (तुरई के फायदे)

💖 Aids Digestion – High fiber content prevents constipation
🩺 Helps Control Diabetes – Low glycemic index supports blood sugar levels
🔥 Supports Weight Loss – Low in calories & rich in nutrients
💪 Boosts Immunity – Rich in antioxidants & vitamins
🩸 Purifies Blood – Helps detoxify the body naturally

Culinary Uses of Ridge Gourd (तुरई के उपयोग)

🍛 Ridge Gourd Curry (तुरई की सब्जी) – A light and flavorful Indian dish
🥘 Ridge Gourd Stir-Fry – A quick and healthy side dish
🥗 Ridge Gourd Soup – A soothing and nutritious soup
🍲 Ridge Gourd Dal (तुरई वाली दाल) – A popular combination with lentils
🥒 Ridge Gourd Chutney – A tangy and healthy dip

Ridge Gourd Farming & Export (तुरई की खेती और निर्यात)

Climate – Thrives in warm and humid climates
Soil Type – Prefers well-drained, loamy soil
Harvesting Time – 50-60 days after sowing
Export Demand – High in Middle Eastern, European, and Southeast Asian markets