Health Benefits of Bitter Melon: Eat it to Reduce Your Risk of Disease

Bitter melon is a fruit that you may never stumble across unless you find yourself in tropical areas or go out of your way to look for it in specialty markets, but it's certainly a good one to have on your radar right now, in light of the Delta variant cases rising across the country.

Bitter melon is a plant native to Southeast Asia, as well as the Amazon, East Africa, and the Caribbean, and has been used for centuries as a natural remedy for its medicinal properties including treating symptoms of what we now know as modern-day diabetes. It's also known to help lower cholesterol and inflammation and may reduce your risk of certain cancers, but researchers point out that more studies are needed to determine the mechanism for this to be proven.

Aside from its health benefits, the plant and fruit both taste delicious in a smoothie, soup, stir fry, and sliced thin in a salad–it tastes exactly how it sounds, bitter. So if you love bitter tastes, you can also make it into a tea. Here's everything you need to know about the unique fruit.

Bitter melon has been commonly used in Asian cultures as a natural remedy for diabetes, according to a review study that outlines its health benefits. "The medicinal value of bitter melon has been attributed to its high antioxidant properties due in part to phenols, flavonoids, isoflavones, terpenes, anthraquinones, and glucosinolates, all of which confer a bitter taste," the study states. In a different study, bitter melon was evaluated for its preventative effects against insulin resistance and diabetes in obese and diabetic rats. "Bitter melon treatment significantly improved glucose tolerance and insulin sensitivity," the researchers concluded at the sixth-week mark.

Bitter melon, also called Bitter gourd, may be helpful for the management of high cholesterol, according to a study that fed the different parts of the fruit to rats to see which was best for lowering cholesterol. The three types of bitter melon measured were the whole fruit, seedless fruit, and seed extracts. The animals fed the flesh of the fruit and the seed extract in powdered form had the most dramatic results, with both their LDL and their blood lipids going down over the course of the study. So if you're concerned with high cholesterol add the extract powder to your smoothie (but talk to your health care provider first.)

A high-fiber diet is linked to weight loss and bitter melon contains 2 grams of fiber per 100 grams of fruit, which makes it a fiber powerhouse considering it only has 34 calories. Add the bitter melon to your salads for a nutritiously dense, fiber-filled meal.

Chronic inflammation has been linked to a host of lifestyle diseases, according to research, and bitter melon has been shown to help lower inflammation in the body. The plant is reported to have anti-inflammatory, anti-oxidant, and anti-bacterial properties, according to a study

In addition to having anti-inflammation properties which can help protect against chronic diseases, the fruit has shown that it helps protect against certain cancers, a study explains. The "plant's extract inhibits cancer cell growth by inducing apoptosis, cell cycle arrest, autophagy and inhibiting cancer stem cells," the researchers wrote.

Bitter melon is sold at Asian food markets and grocery stores and sometimes found at Whole Foods, depending on the location. If you find yourself in the Caribbean, Southeast Asia, or Africa, you're likely to find the fruit at local markets. However, Amazon sells bitter melon supplements, dried fruit, and tea but does not carry the whole fruit.

Bottom Line: There are no downsides to eating bitter melon and studies have shown that it may help lower your risk of the following: type 2 diabetes, cholesterol, inflammation, and possibly certain cancers (more research is still needed). Add it to your salads, soups, dressings, smoothies, and try drinking bitter melon tea for its scientifically proven health benefits.

For more great stories on how to eat more plant-based and get healthier, check out The Beet's Health & Nutrition articles.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.