Tindora, also known as ivy gourd, little gourd, or kovakkai, is a small, elongated vegetable that resembles a miniature cucumber, often featuring subtle green stripes. This resilient vine, scientifically named Coccinia grandis, is widely cultivated in tropical climates, particularly across Southeast Asia, and holds a notable place in Indian, Malaysian, and Thai cuisines. Its mild flavor and firm texture make it a versatile ingredient, commonly incorporated into curries, stir-fries, and stews, though it can also be enjoyed raw in salads.
Nutritional Profile
Tindora is low in calories, providing 15 to 24 calories per 100 grams. It contains a high water content (90% to 92%) and is low in fat (0.1 to 0.2 grams per 100-gram serving). Carbohydrate content is 3.1 to 4.8 grams, while protein levels are minimal, around 1 to 1.6 grams.
This vegetable is a good source of dietary fiber, providing approximately 1.4 to 2.9 grams per 100 grams. Tindora also contains Vitamin C, Vitamin A (primarily from beta-carotene), and various B vitamins such as B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), and B9 (Folate).
Tindora supplies iron (1 to 5 milligrams per 100 grams), calcium (25 to 50 milligrams per 100 grams), and potassium (up to 214 milligrams per 100 grams), along with phosphorus and magnesium. Beyond these, tindora is rich in beneficial plant compounds, including various antioxidants such as flavonoids, saponins, terpenoids, lycopene, and phenols.
Health Benefits
Its fiber content supports blood sugar management, a property recognized in traditional Ayurvedic medicine for addressing diabetes. The fiber helps to slow the absorption of glucose, which can prevent rapid spikes in blood sugar levels.
Tindora’s fiber aids digestive health by promoting regular bowel movements and helping to prevent constipation. This contributes to a healthy gut environment and supports overall digestive function. The presence of numerous antioxidants, including beta-carotene and Vitamin C, allows tindora to combat oxidative stress by neutralizing free radicals in the body. This protective action can help reduce cellular damage and may lower the risk of various chronic conditions.
The vegetable offers benefits for cardiovascular well-being, partly due to its potassium content, which supports the regulation of blood pressure. Its fiber content can also assist in managing cholesterol levels, while its antioxidant properties work to protect the heart from damage. Tindora contributes to immune system support through its Vitamin C and other compounds, which bolster the body’s defenses against infections. Some studies suggest it possesses anti-microbial, antibacterial, and antifungal properties.
Tips for Consumption
Incorporating tindora into your diet is straightforward, given its adaptability in various culinary preparations. This vegetable can be stir-fried, added to curries, stews, or even roasted, offering a range of flavors and textures. For a crisp addition, fresh tindora can also be sliced and included in salads.
When selecting tindora, look for firm, bright green gourds, and avoid those with red insides if a savory dish is intended, as this indicates over-ripeness and a sweeter taste. Thinner tindora tend to maintain their freshness longer than thicker ones. To store, keep them in a cool, dry place, and ideally use them soon after purchase to preserve their quality, as they have a relatively short shelf life.