This fruit is known as the “poor man’s ginseng”: cheap, available year-round, and sold in every Asian market

This is a familiar ingredient on everyday family meal trays.

There are foods that appear in markets every day, but the more familiar they are, the more easily they are overlooked. Loofah (luffa gourd) is one of them. Cheap, available all year, and regularly present in family meals, loofah is often classified as just an ordinary vegetable. However, in folk wisdom, this fruit is likened to the “poor man’s ginseng,” because its nutritional value and health benefits are far from ordinary.

Why is loofah compared to the poor man’s ginseng?

It is not by chance that loofah has earned this nickname. In traditional Eastern medicine, loofah has a sweet taste and a cooling nature, with positive effects on many organs in the body. For a long time, people have regarded loofah as both food and nourishment—helping to cool the body and support overall health—especially suitable for hot and humid climates.

Loofah contains a high amount of water, fiber, vitamin C, B vitamins, potassium, calcium, and natural antioxidants. Thanks to these nutrients, loofah helps clear internal heat, cool the body, support digestion, and reduce feelings of heaviness and bloating. For those who often experience internal heat, acne, or irregular eating habits, loofah is a simple yet effective “rescue” food.

Cheap, but its benefits are not “cheap”

What makes loofah special is that while it is inexpensive, the benefits it provides can surpass those of many costly foods. With just a small amount of money, you can buy a loofah sufficient to cook soup for the whole family. Loofah helps support the liver and kidneys by promoting gentle detoxification and waste elimination. For the elderly or those who frequently eat greasy foods, loofah soup or lightly stir-fried loofah is a good choice to balance meals. In particular, loofah is low in calories and does not cause weight gain, making it very suitable for people who are dieting or want to maintain their figure.

In folk usage, loofah is also used to help relieve coughs and soothe the throat, especially when prepared in light soups. While it is not a specific medicine, loofah helps the body feel more comfortable, especially on hot days or when feeling tired. Not only the fruit but also the loofah sponge (the dried fibrous interior) is used in daily life for washing dishes or filtering water. Loofah flowers, leaves, and fruits all have their own uses.

Loofah can be cooked in many different ways

One major advantage of loofah is its versatility in cooking. Loofah soup with Malabar spinach, loofah cooked with crab, loofah stir-fried with eggs, loofah stir-fried with meat, stuffed loofah, loofah soup with shrimp—each dish has its own flavor, is easy to eat, and suits most people.

Young loofah becomes soft and naturally sweet when cooked, without requiring elaborate seasoning. This simple, rustic quality is what has helped loofah maintain a lasting place in Vietnamese family meals for generations.

How to choose good loofah at the market

To get sweet, tender loofah without tough fibers, choosing the right one is very important. When shopping, keep the following points in mind:

First, prioritize medium-sized young loofah—not too small but not too large. Overripe loofah usually has more fibers, tastes dry, and is less sweet. A good young loofah feels light in the hand, has a straight, even shape, and is not unusually curved.

Next, observe the skin. Good loofah usually has a fresh green color, smooth skin, and soft spines. Avoid loofah with darkened skin, bruises, or hard spines, as these are signs that it is too old.

You can also gently press the loofah. If it feels moderately soft and springy, it is young. If it feels very firm with little elasticity, it may be old or stored for too long.

Finally, lightly smell the stem. Fresh loofah has a mild, pleasant green scent. If there is an unusual smell or the stem is dry and withered, it is best not to buy it.