Ash gourd, also known as winter melon, white gourd, or “petha” in India, is a humble fruit with a rich history in Ayurvedic and traditional wellness practices. While it might not draw attention like trendy superfoods, this pale green gourd packs impressive health benefits that modern science is only beginning to validate.
Ash gourd juice, made from the flesh of this cooling vegetable, has been praised for centuries in Indian households and yogic traditions. It’s valued not only for its detoxifying and hydrating qualities but also for its therapeutic properties—from easing digestion and calming inflammation to enhancing mental clarity. This juice is particularly popular among those following sattvic diets or looking for natural remedies to support holistic wellness.
Whether you’re dealing with digestive discomfort, trying to lose weight, seeking skin-friendly nutrients, or just wanting to support your mental and metabolic health—ash gourd juice offers a powerful, natural solution. Its high water content, low calorie count, and dense concentration of antioxidants, vitamins, and medicinal plant compounds make it one of nature’s most underrated remedy.
In this blog, we’ll uncover the science-backed and traditional benefits of ash gourd juice and things to keep in mind.
Health Benefits
Here are the benefits of ash gourd juice for health.
1. May Cool the Body Naturally
Ash gourd juice is widely known for its natural cooling properties.
In Ayurveda, it’s considered a powerful “coolant” that helps regulate excess heat in the body. This makes it especially beneficial during hot summer months, when the body is more prone to dehydration and heat-related fatigue.
Drinking a glass of ash gourd juice on an empty stomach may help flush out internal heat while calming both the digestive and nervous systems. It’s a refreshing way to start your day feeling light, balanced, and energized.
2. May Help Manage Ulcers
Ash gourd juice may gently support ulcer management due to its soothing and cooling nature. Traditionally, it’s used to calm the stomach lining and ease irritation. Its alkaline properties may help neutralize excess stomach acid, a common ulcer trigger.
Compounds like flavonoids and polysaccharides are thought to offer anti-inflammatory and mucosal-protective benefits, potentially aiding in the healing process.
Animal studies suggest that ash gourd fruit extracts may help protect the stomach lining and reduce ulcers caused by stress, aspirin, or alcohol. They showed reduced ulcer severity and improved antioxidant levels. A small human study also found that 200 mL of juice daily eased symptoms like pain and nausea in dyspeptic patients.
3. May Promote Weight Loss
Ash gourd juice is a hidden gem for those on a weight loss journey. It is incredibly low in calories and contains no fat or cholesterol.
A 2024 study on 60 individuals found that drinking 200 ml of ash gourd juice four days a week for 3 months led to a reduction in weight, BMI, LDL (the ‘bad’ cholesterol), and triglycerides. However, the study also reported a decrease in HDL (the ‘good’ cholesterol), which is not considered beneficial, and no change was observed in VLDL levels.
These results suggest that ash gourd juice may support weight loss and help lower certain cholesterol levels, contributing to improved metabolic health. However, the potential reduction in HDL highlights the need for further research before considering it a long-term solution.
4. May Support Mental Health and Clarity
Ash gourd juice is not just a tonic for the body, but also for the mind. In ancient yogic traditions, it is highly recommended for enhancing mental clarity, reducing stress, and supporting meditative practices.
It is believed to calm the nervous system, relieve anxiety, and sharpen concentration. Because of its sattvic (pure and balanced) nature, yogis often consume ash gourd juice before meditation to help stabilize the mind and elevate focus.
Interestingly, the study mentioned earlier also reported improved scores on the DASS21 questionnaire (which measures depression, anxiety, and stress), suggesting that regular consumption may support better mood and psychological well-being.
5. Rich in Antioxidants
Ash gourd juice is naturally rich in antioxidants that help protect your body from oxidative stress. It mainly contains beneficial plant compounds like flavonoids, glycosides, saccharides, proteins, carotenes, β-sitosterol, and vitamin C, which help neutralize harmful free radicals.
These antioxidants support healthy aging, reduce inflammation, and may lower the risk of chronic conditions such as heart disease and diabetes.
Regularly drinking ash gourd juice can contribute to overall cellular health and boost your body’s natural defense system, making it a refreshing and health-supportive addition to your daily routine.
6. May Help Manage Blood Sugar Levels
Ash gourd juice has a low glycemic index and doesn’t spike blood sugar levels, making it safe for people with diabetes when consumed in moderation.
It is rich in antioxidants, which may reduce oxidative stress and inflammation associated with diabetes.
A preclinical study tested extracts from nine Bangladeshi vegetables, including ash gourd, and found they can help block certain enzymes linked to high blood sugar, fat, and blood pressure. Ash gourd strongly inhibited ACE (76.5%), suggesting it may help manage hypertension, along with diabetes and cholesterol issues.
However, more animal studies are needed to validate these findings, and research specifically focusing on ash gourd juice, rather than the whole vegetable, is necessary to confirm its effects.
If you’re looking for more natural options, check out our blog on foods that help manage blood sugar.18 Foods to Lower Your Blood Sugar
7. May Enhance Skin Health
Ash gourd juice can be a natural way to support healthy, glowing skin. Its high water content helps maintain hydration, which is essential for soft and supple skin.
Rich in antioxidants like flavonoids and vitamin C, it supports collagen production and protects skin cells from oxidative damage, potentially slowing signs of aging. Its anti-inflammatory properties may soothe skin irritations and reduce puffiness.
A 2022 study on ash gourd found that its polysaccharides have strong antioxidant and moisturizing effects both in lab and animal tests. These polysaccharides helped reduce free radicals, boosted protective enzymes, and lowered inflammation through the NRF2/HO-1 pathway, showing promise for anti-aging skincare use. However, more research is needed to explore the exact mechanism behind these effects.
With regular consumption, ash gourd juice may promote a clearer complexion and overall skin wellness from within.
8. Other Benefits
Ash gourd juice may help lower blood pressure, as studies on animals have shown that it can significantly reduce blood pressure through nitric oxide-mediated pathways.
Some research also highlights neuroprotective effects from ash gourd fruit extract, including support for memory, cognition, and protection against convulsions.
Additionally, it may help relieve pain, protect kidney health, and offer respiratory support. However, most of these findings come from animal models and often use fruit extracts, so the effects of juice in humans need further confirmation.
How to Make Ash Gourd Juice
Making ash gourd juice at home is simple:
Ingredients:
- Fresh ash gourd (peeled and deseeded)
- A few mint leaves (optional)
- A dash of lemon or black salt (optional)
Method:
- Cut and peel a piece of fresh ash gourd. Remove the seeds.
- Blend the pieces with a little water.
- Strain the juice using a muslin cloth or sieve.
- Consume immediately on an empty stomach.
Tip: Avoid mixing it with any other food. Wait at least 30 minutes before eating anything else for best results.
Precautions to Keep in Mind
While ash gourd juice is safe for most people, it’s safe to consume in moderation—half to one glass is usually enough.
- Always choose fresh, ripe ash gourd. Avoid ones that are bitter.
- Drink the juice on an empty stomach in the morning for maximum benefits.
- People with colds, asthma, or sinus issues should drink it at room temperature—not chilled.
- If you’re pregnant or on medication, consult your doctor before using ash gourd juice regularly.
Final Thoughts
Ash gourd juice is a simple yet powerful addition to your wellness routine. From aiding digestion and weight loss to supporting mental clarity, skin health, and heart function, it offers a wide range of benefits rooted in both ancient tradition and modern science.
While some findings—like blood pressure and brain health benefits—are based on animal studies using extracts, early results are promising. When consumed fresh and in moderation, ash gourd juice can be a refreshing way to nourish your body and mind naturally.
