Used in stir-fries, kootu, sambhar, and curries
Can be boiled, sautéed, or made into chutney
The dried version (mature ridge gourd) is used as natural loofah (scrubber)
Rich in fiber – supports digestion and prevents constipation
High water content – helps with hydration and cooling the body
Low in calories – aids in weight management
Good source of vitamins A, C, and iron – boosts immunity and skin health
