Acharya Balkrishna recently took to Facebook to remind people about a vegetable most Indians know well but many try to avoid. Karela, or bitter gourd, he wrote, contains essential vitamins and antioxidants that help the body fight disease. He pointed to three specific benefits. It keeps the eyes healthy because of its vitamin A and beta-carotene content. It is also extremely good for the liver, helping to remove toxins and nourish it at the same time. That is a short list, but it covers some of the most important functions the body performs every day.
The science behind each of those claims is worth looking at closely.
What karela actually contains
Before getting into the benefits, it helps to understand what is inside the vegetable. Karela is rich in nutrients such as vitamins A and C, folate, and potassium, as well as antioxidants and phytonutrients. It is also low in calories and carbohydrates.
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Karela provides antioxidants including gallic acid, catechin, chlorogenic acid, and epicatechin, which aid in preventing several illnesses. These are not minor compounds. Gallic acid and catechin are also found in green tea, which gives you a sense of how potent they can be.
The phenolic compounds in karela are a potentially excellent natural source of food antioxidants. These phenolic compounds may have the ability to lower cholesterol, blood pressure, and the incidence of heart-related diseases and cancer.
The eye health connection
Acharya Balkrishna specifically named vitamin A and beta-carotene as the reasons karela supports eye health. This is grounded in well-established nutritional science.
Vitamin A is a group of antioxidant compounds that play an important role in vision, bone growth, and health of the immune system. Vitamin A also helps the surface of the eye, mucous membranes, and skin act as effective barriers to bacteria and viruses.
Beta-carotene is what the body converts into vitamin A. Research has shown that beta-carotene can help prevent night blindness, reduce the risk of age-related macular degeneration, prevent dry eyes, and improve retinitis pigmentosa.
Bitter gourd is rich in vitamin A and antioxidants, which are very essential for normal and healthy vision. These substances protect the eyes from oxidative damage, improve night vision, and support overall eye function. Eating bitter gourd regularly may be a good preventive measure against age-related vision problems.
Being rich in vitamin A and beta-carotene, regular intake of karela juice improves eyesight and prevents vision-related conditions like cataract and macular degeneration. It is also recommended for children who develop nearsightedness at a young age, as it helps in restricting further decline in sight.
What karela does for the liver
The liver is the body’s primary filtering organ. It processes everything that enters the bloodstream, neutralises toxins, and produces bile to help digest fat. Keeping it in good shape matters more than most people realise until something goes wrong.
Karela detoxes body, flushes out harmful substances, increases production and efficiency of liver enzymes. Antioxidant properties of bitter gourd stimulate secretion of bile ducts and reduce fat accumulation in the liver thereby preventing liver damage.
Karela contains compounds called momordicin and charantin. They have been shown to have hepatoprotective properties. These compounds can help prevent damage to the liver caused by harmful toxins.
According to a study published in the International Journal of Vitamin and Nutrition, bitter gourd may protect against liver failure by strengthening the antioxidant activity of the enzymes in the liver.
A study confirmed Momordica charantia’s hepatoprotective properties, demonstrating its ability to protect liver cells from oxidative damage, support liver enzyme normalisation, and improve bile flow. Momordica charantia is the scientific name for karela.
The antioxidant and immunity angle
Beyond the eyes and liver, the antioxidant load in karela does broader work in the body.
Karela is rich in vitamin C. It strengthens immune system and helps fight infections. Its antioxidant properties also protect cells from damage caused by free radicals.
Presence of antioxidants in bitter gourd prevents free-radical damage that can lead to various chronic conditions and cancers. Free radicals are unstable molecules that damage healthy cells over time. A diet rich in antioxidants slows down this process.
The antimicrobial and antioxidant properties of bitter gourd help in the removal of toxins. It can help wipe out all kinds of intoxication settled in the liver and heal many liver problems.
Digestion and blood purification
Karela’s benefits do not stop at the liver and eyes. It is also one of the more effective vegetables for gut health. Various studies reveal that bitter gourd is quite beneficial in treating various digestive and stomach disorders including constipation, intestinal worms, and ulcers.
Karela is an instant blood purifier owing to its antimicrobial and antioxidant properties. It stimulates blood circulation, clears infectants in the blood, and flushes out toxins.
A note on who should be careful
Karela is safe for most people when consumed as a vegetable or juice in normal amounts. However, a few groups need to be aware of certain considerations.
Excessive consumption may cause stomach pain or diarrhoea. It can also lower blood sugar. So diabetics on medication should monitor their levels.
It is not recommended for pregnant women as it may stimulate contractions.
Anyone on existing medication should check with doctor before making karela a daily habit.