The opo squash, also known as the bottle gourd, has a long cylindrical or oval shape, with a dark green skin covered in a white powdery coating when ripe. Its flesh is thick, whitish-green, and watery. Native to tropical Asia, this squash has been cultivated for thousands of years in China and India, later spreading to Southeast Asia, including Vietnam.
With a mild sweet taste and lacking any strong odor, the opo squash is a versatile and refreshing fruit enjoyed by all ages. Its high water content and low fat make it a perfect choice for hot summer days, providing a cooling sensation.
A popular dish is opo squash soup with shrimp or minced meat, which not only tastes delicious but also helps to beat the heat. For a quick and easy dish, try stir-frying opo squash with garlic, retaining its natural crispness and alluring aroma. During the summer, opo squash stuffed with minced meat and steamed is a tasty and healthy option.
Not just for savory dishes, opo squash is also used in desserts such as sweet soups with rock sugar, jujubes, and longan, creating a refreshing and mildly sweet treat. Opo squash tea is a popular summer drink, known for its cooling and detoxifying properties.
The opo squash vine is easy to grow and thrives in Vietnam’s rural climate and soil. Traditionally, it was often grown along fences or at the end of gardens, producing an abundance of fruit. Today, it is cultivated on a larger scale for the market. The plant prefers well-drained, loose soil and ample sunlight. Seeds can be sown directly into the ground or started indoors and later transplanted. The best time to plant is at the beginning of the dry season or the end of winter, from October to March in the lunar calendar. Harvest time comes about 70 to 90 days after planting.
Opo squash is widely available in traditional markets and supermarkets across Vietnam, with affordable prices ranging from 7,000 to 20,000 VND per kilogram.
Health Benefits of Opo Squash
Rich in Antioxidants
Opo squash is packed with beneficial compounds like polyphenols, flavonoids, and anthocyanins, which possess strong antioxidant properties. These compounds help reduce inflammation and protect cells from free radical damage. Including opo squash in your diet can contribute to preventing chronic diseases and slowing cellular damage.
Aids in Weight Loss
Due to its high content of vitamin C, vitamin B, zinc, and copper, opo squash helps promote a feeling of fullness and reduces appetite. Additionally, its high fiber and low-calorie content make it an ideal choice for those aiming to lose weight or maintain a healthy figure.
Improves Digestive Health
The soluble fiber in opo squash slows down digestion, aiding in the relief of constipation and promoting a healthy digestive system. Additionally, its high water content acts as a natural diuretic.
Beneficial for Eye Health
With its high content of vitamin B2, opo squash helps reduce the risk of eye problems. The antioxidants in opo squash also protect the retina, reduce eye strain, and contribute to preventing age-related macular degeneration.
Supports Cardiovascular Health
Rich in potassium and vitamin C, opo squash is beneficial for heart health. Potassium helps relax blood vessels and reduce pressure on the circulatory system, lowering the risk of high blood pressure, heart attacks, and strokes.
Enhances Cognitive Function
As a natural source of iron, opo squash improves the production of hemoglobin, the oxygen-carrying protein in red blood cells. Regular consumption of opo squash can enhance concentration, memory, and energy levels, reducing fatigue associated with anemia.
Cools and Refreshes the Body
Opo squash is renowned for its cooling properties, especially during hot weather. Opo squash tea not only cools the body but also aids digestion, soothes stomach discomfort, and supports weight loss.
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