Goya / Bitter Melon

Produced in tropical areas of Asia, bitter melon is largely grown in southern China, Southeast Asia and Taiwan. As described in its name, this fruit (commonly treated as a vegetable) has a bitter outer skin. In Japanese the bitter melon has been called “nigauri” in most parts of Japan, but “goya” in Okinawa, and recently its name as “goya” has caught on throughout Japan. This fruit is abundant in vitamin C, has a high mineral content and promotes perspiration, so it is said to be a good stamina building food for summertime.

Goya is characterized by its high vitamin C content. The vitamin C in goya is heat-resistant, and as a result its nutritional value is not easily lost when cooked. Vitamin C is essential for the production of collagen, a connective protein in bones and tendons, so it is good to consume alongside ingredients with protein. Goya also contains a lot of potassium, which is expected to have the effect of helping excrete excess salt from the body and regulate blood pressure. It is also rich in beta-carotene, folic acid, and dietary fiber.
Goya contains a bitter component called momordicin, which stimulates the stomach and intestines, increasing appetite and aiding digestion. It is also being studied for its effect of suppressing blood sugar levels. Both vitamin C and momordicin are water-soluble, so avoid soaking goya in water for long periods of time. Frying it in oil will also help prevent its nutrients from being lost.

Select bitter melon that are firm and bright green in color with pointed spiky knobs. After rinsing, wrap in paper towel or newspaper, place into a vegetable storage container and store in a refrigerator.

Thinly slice up and use in stir-fry, vinegared and deep-fried dishes. The characteristic bitterness can be toned down by sprinkling on salt, leaving for 5 minutes, and then squeezing out excess moisture.