Bitter gourd — also known as bitter melon or karela is a green-skinned vegetable with white to translucent flesh and a taste that fits its name. It becomes more and more bitter as it ripens. It’s cultivated worldwide for its edible fruit, which is considered a staple in many types of Asian cuisine. The Chinese variety is typically long, pale green, and covered with wart-like bumps. On the other hand, the Indian variety is narrow and has pointed ends with rough, jagged spikes on the rind. It favors hot and humid climates with plenty of sunshine and regular water access.

Bitter melon contains many nutrients that can be beneficial to your health. It’s linked to lowering blood sugar, which some studies suggest can aid in diabetes treatment. Bitter melon is especially rich in vitamin C, an important micronutrient involved in disease prevention, bone formation, and wound healing. It’s also high in vitamin A, a fat-soluble vitamin that promotes skin health and good vision. It provides folate, essential for growth and development, and smaller amounts of potassium, zinc, and iron. Bitter melon is a good source of catechin, gallic acid, epicatechin, chlorogenic acid, too — powerful antioxidant compounds that can help protect your cells against damage. Plus, it’s low in calories yet high in fiber — fulfilling approximately 8% of your daily fiber needs in a single one-cup (94-gram) serving.