Astounding Health Benefits of Tinda - A Holistic Green Surprise

Astounding Health Benefits of Tinda - A Holistic Green Surprise

Tinda, or Indian Round gourd is well-regarded for its astonishing health benefits and medicinal values. It naturally grows in the wilderness of South-East Asian countries like India, China, Nepal, Indonesia, and Sri Lanka. It has been used in Indian veg cuisines since ancient times due to its various health benefits and nutritional factors. However, these days, it often goes unnoticed as most people are not aware of the real value of using this vegetable. 

Indian Round Gourd, commonly known as Tinda is considered a superfood due to its holistic nutritional values. It is also known as apple gourd, Indian squash, Indian baby pumpkin, and Indian round guard. It is undoubtedly a well-served dish in the Punjabi and other North Indian families. You will find various types of curries, sabzis, dal, and gourmet dishes made using this little green gem. This apple-shaped green vegetable comes in small pumpkin sizes. Here are some of the advantages of Indian Round Gourd and why it deserves a prime spot in your day-to-day diet.

Incredible Health Benefits

Incredible Health Benefits:

One of the remarkable health traits of Tinda is that it is very low in calories and has almost zero fat. Thus, undoubtedly it is a guilt-free snacking alternative for individuals looking for a health-focused alternative and also a change in their daily diet. Whether it is a curry or a stir fry, you can munch away this dish without a care. It is also known for its amazing digestive properties. This little vegetable acts as a digestive superhero in your diet. When using this potentially rich source of fiber in your diet, you do not have to worry about any type of unwanted bloating or gastric issues.  

Staying hydrated is the key to lead a healthy and nourished life. Thus, you need to focus on food habits that keep you hydrated and rejuvenated throughout the day. Tinda keeps you hydrated. As it has a high water content, it ensures that your body is reaching its hydration goals. This remarkable vegetable is also a healthy alternative for people who are watchful of their blood sugar levels. Studies have proved that apple gourd is a game changer in the diet pattern as it regulates blood sugar levels. This makes it a sweet and delicious addition for individuals who are looking for a diabetic-friendly menu. 

Tinda, or the Indian Round Gourd also keeps your heart healthy. As it contains a great amount of potassium, it is a great option for people looking for a heart-healthy snack. It is well known for its remarkable properties that support optimal cardiovascular functions. During ancient times, this superfood was routinely used in many Ayurvedic practices as an effective home remedy for different ailments and health issues. This magical vegetable improves vision and promotes eye health. The beta-carotene helps you to keep your vision clear and see the world through the lens of a healthy and well-nourished eye. You will find that this green vegetable is widely documented in numerous Ayurvedic texts. 

Tinda, being low on unwanted calories and high in nutrients is a great alternative for people who want to follow a strict diet regime to reach and maintain their weight-loss goals. The dietary fibers present in this vegetable process easily in the stomach, reducing cravings while keeping one fuller for a longer period. It is surely a great addition to the diet chart of people with diabetes. 

Additional Health Benefits:

Tinda promotes the normal elimination of the body wastes in a much faster rhythm. It detoxifies the kidneys and improves the functions and health of the excretory system. It also improves the secretion of fluids within the kidney and gets rid of any accumulated toxins. At the same time, this astounding little veggie also guarantees proper hydration for the functions of the internal organs in the body. Having a glass of tinda juice will improve the routine tasks of the kidneys and bladder in a great way. 

Tinda enhances the overall performance of the digestive system of the individual. Including it in your day-to-day diet prevents instances of bloating, cramping, or constipation, upon ingestion of a heavy meal. It also has laxative properties that regulate bowel movements and ease any type of discomfort experienced in the gut. The intrinsic expectorant quality of this veggie removes any excess mucus secretion of phlegm from the respiratory tract. Thus, you will find an immense benefit in lung function when you are using Tinda on a regular basis. Thus, it is also optimal for people with breathing difficulties and allergies. 

Apple gourd or Tinda is also ideal for the Keto Diet. As non-starchy vegetables are important for keto diets, you can include this vegetable in the list without a worry. It is also very low in sugars and carbohydrates. Thus, you can lower the calorie intake with this vegetable while cutting down on the carbs. The cucurbitacin and polyphenol antioxidants in Indian round gourd possess very powerful anti-inflammatory properties. These amazing bioactive components shield the cells present in the body from harmful free radicals and toxins. Therefore, Indian ground gourd is known to be also a superfood that guards the pivotal internal organs such as the brain, liver, lungs, kidneys, and stomach.  


As Tinda has a good reserve of pyridoxine (Vitamin B6), it aids in the smooth transmission of signals and impulses via the nerves. It also improves the synthesis of serotonin and dopamine, the mood-regulating neurotransmitters. It is proven that Tinda helps an individual combat the symptoms of anxiety and depression as it is packed with magnesium, calcium, zinc, and manganese. 

Key Nutritional Benefits

Key Nutritional Benefits:

Although petite in size, Tinda is enriched with a multitude of fundamental dietary components. It is high in vitamins A and C, proteins, carbohydrates, and dietary fibers. It is loaded with key nutritional elements that help you build a robust immune system. It is also packed with potassium that supports heart health, and magnesium to maintain healthy muscles, bones, nerves, and blood sugar levels. There are also other minerals that boost your energy levels and overall health. As it is easily digestible and light on the stomach, it is considered an ideal option for monsoons.    

The therapeutic and remedial benefits of this vegetable are extensive. Like most members of the gourd family, the vegetable, seeds, leaves, roots, and juice extracts of Tinda are used in many applications. It is considered to be an all-rounder when it comes to the health benefits it has on the inner and outer body. It supplies a huge amount of nutrition to the body that is abundant in essential vitamins and minerals. Thus it facilitates key metabolic functions and revitalizes your body. This remarkable wonder from nature provides many curative properties for different health conditions like jaundice, fever, and diabetes. Owing to its anti-inflammatory properties and a huge presence of antioxidants, there are also many plant compounds like carotenoids and flavonoids in apple guard.  

Skin Hair Improving

Improved Skin and hair:

Apart from promoting physical wellness, it also helps in improving the appearance of the skin as well as hair. The roots and juice of the round guard are proven to have noticeable benefits on skin and hair. The seeds of apple gourd remove dried and dull skin when used as a body scrub, thus rejuvenating the skin from the outside. In addition, the juice of this vegetable is used for treating hair-related issues like bald patches and dandruff. 

The emollient Vitamin E present in Tinda has great antioxidant properties. Applying the gel extract from the vegetable pacifies sunburn and rashes. It leaves the skin moisturized and combats numerous skin infections. The same can be used to reduce any type of boils or carbuncles on the skin. 

Another amazing property of Tinda is its effect on natural and healthy hair. There are multitudes of vitamins and minerals in this vegetable that nourish the hair and improve its vigor. Moreover, applying the gel of Indian round gourd penetrates deep into the scalp layers and protects the follicles, thus maintaining the overall thickness and stability of the hair. Apple gourd is an ideal option for people who want to gain long and strong hair.  

You can also tackle excessive dandruff using the round gourd. The potent chemicals present in the vegetable will reduce flakiness on the scalp and reduce dandruff to a great extent. As it protects the follicles from dirt and fungus, you do not have to worry about dandruff when used regularly. It is a great solution for itchy, peeling, and dry scalp. 

Must Try Tinda Recipes:

Punjabi Tinda Masala

  • Punjabi Tinda Masala - A low-potassium recipe

Tinde ki sabzi or tinda masala is a very common staple dish in Punjabi Sindhi households. For most, it is a love-at-first-bite dish. It is not just delicious, but also very healthy when used in the day-to-day diet. 


  • 250gms Tinda (Apple Gourd)
  • ½ cup finely chopped onion
  • ½ cup finely chopped tomato
  • ½ tsp ginger
  • ¾ cup water
  • 1 tsp chilli powder
  • 1 tsp coriander powder
  • ½ tsp turmeric
  • ½ tsp cumin powder
  • ½ tsp amchur
  • 1 tsp mustard oil
  • 1 tsp cumin seeds


Use a wok and heat the mustard oil till smoking point. Lower the flame to medium-high, add 1 tsp cumin seeds and stir fry until you notice a changed color. Now, add two pinches of asafoetida and mix well. Next, add the onions, stir until translucent, and add ginger-garlic paste. Now, add the finely chopped tomatoes and stir-fry until it softens. Add the masala powders and mix well. Once the mixture is blended well, add tinda and mix well. Add water and cook over medium heat until tinda is translucent. Garnish with coriander leaves and serve hot with phulkas or rotis. 

Bharwa tinda
  • Bharwa tinda:

Bharwa tinda is a mouth-watering onion-tomato-based gravy. This common family recipe is easy to cook and serve. This simple yet delicious dish is loved by all age groups. The flavor of spices and the soft tinda makes it a perfect companion for rotis and parathas. 


  • 500 gms tinda
  • 1 large size finely chopped onion
  • 3 medium size tomatoes
  • 4 cloves of medium-sized garlic
  • ½ inch ginger
  • ½ tsp turmeric powder
  • ½ tsp red chilli powder
  • ½ tsp coriander powder
  • ½ tsp cumin powder
  • ½ tsp garam masala
  • ½ tsp dry mango powder
  • 1 pinch asafoetida
  • 3 - 4 tsp oil
  • 2 - 3 tsp chopped coriander leaves 


Add ½ cup of onion, 1 - 1.25 cups chopped tomatoes, and 4 medium cloves garlic in a blender and grind to fine paste. Next, peel the outer green skin of the tinda and make a cross-section slice without cutting it entirely. Now take the blended onion-tomato paste in a bowl and add turmeric powder, red chili powder, coriander powder, cumin powder, dry mango powder, asafoetida, and salt. Mix the ground paste well and stuff in tinda. 

Heat four tablespoons of oil in a pressure cooker and add the remaining masala paste. Saute for 2 minutes on low to medium flame. Now, place the stuffed tinda in the cooker gently. Pressure cook for 2 to 3 whistles. Once cooled down, open the lid and cook until the water evaporates. Garnish with coriander leaves. The Bharwa tinda recipe will have medium consistent gravy which can be served with chapatis, phulka, or parathas.

Sukhka tinda sabzi
  • Sukhka tinda sabzi:

Sukhka tinda sabzi is a culinary delight for people looking for a healthy and tasty alternative. This simple and healthy recipe is made in Punjab and most Northern states. The dish is relished by most age groups. 


  • 4 cups of sliced ground tinda
  • 1 ½ tsp coconut oil
  • 1 tsp cumin seeds
  • 1 tsp turmeric powder
  • 2 tsp red chilli powder
  • 2 tsp coriander powder
  • 2 tsp dried mango powder
  • Salt to taste


To make sukhka tinda ki sabzi, heat the coconut oil and add cumin seeds. When the cumin seeds crackle, add chopped tinda, turmeric powder, salt, and water and mix well. Cover with a lid and cook the mixture for 10 minutes on medium to low flame while stirring occasionally. Add the chilli powder, dried mango powder, and salt and mix well. Cook well for another 4 minutes on medium flame. Garnish with coriander leaves and serve with chapati or parathas.

So, next time when you visit the vegetable market for your weekly shopping, make sure to pick tinda. Including this vegetable in your day-to-day diet is a great way to improve your health while also enjoying some delicious and unique dishes. When your next craving occurs, choose healthier alternatives like a round gourd and enjoy the benefits of weight management, increased nutritional intake, and energy boost.