What are the Health Benefits of Melon: Nutrients, Buying tips and Side Effects
The Health Benefits of Melon: Cantaloupe is known for many, The most popular types are casaba, cantaloupe, honeydew and Persian melon belongs to the Cucurbitaceae family, which is the same species that each of the option belongs to her, pumpkins, and other, which is a type of summer fruit Related to watermelon, it has rough reticulated scales and orange flesh. Melons are mainly grown in Europe, in warm seasons, and they grow best at temperatures ranging from 18.3 to 23.8 degrees Celsius, It is worth noting that some countries call melons the name yellow watermelon, but yellow watermelon is, in fact, a different plant. Also Read: Mango Health Benefits: Nutrition and How to Eat It
Melon Nutrients
Raw melon contains 90% of water. It also contains good amounts of other elements, such as folic acid , and moderate amounts of some elements, including zinc, iron, and copper. The following is an explanation of the most important nutrients in Melon:
Beta Carotene
100 grams contain from cantaloupe to 2020 milligrams of beta-carotene, It is worth mentioning that the bioavailability of beta-carotene found in cantaloupe The pulp orange, similar to exist in the islands, It is worth mentioning that the human body converts beta-carotene To retinol or vitamin A, so the body needs beta-carotene to obtain this important vitamin for the health of the skin, mucous membranes, and the immune system, in addition to the health of the eyes and eyes. Also Read: 6 Amazing Health Benefits of Custard Apple (Sitaphal)
Vitamin C
Fresh melon is an excellent source of vitamin C and vitamin A, as it provides 100% of the daily value of vitamin C, which is one of the strong antioxidants that reduces the risk of cell damage, as it needs The body takes vitamin C to form blood vessels, cartilage, muscles, and collagen in the bones, and it also has a role in the wound healing process.
Potassium
Cantaloupe provides 12% of the daily requirement of potassium , which is important for heart health, muscles, and blood pressure. Also Read: Coconut Water Benefits for Health, Boosting Immunity in Covid-19: Know
Fiber
Cantaloupe contains a greater amount of fiber that is insoluble in water, compared to fiber that is dissolved in water, which has an important role to play as a prebiotic, which changes the type and activity of bacteria in the intestine. Dietary fiber also helps with digestion. And reduce the incidence of constipation.
The Nutritional Value of Cantaloupe
The following table shows the nutritional value of 160 grams of cubes of melon:
| Nutrients | Nutritional Value |
|---|---|
| Calories | 54.4 cal |
| Water | 144 ml |
| Protein | 1.34 g |
| Fats | 0.304 g |
| Vitamin C | 58.7 mg |
| Carbohydrates | 13.1 gm |
| Fiber | 1.44 g |
| Sugars | 12.6 gm |
| Calcium | 14.4 mg |
| Potassium | 427 mg |
| Magnesium | 19.2 mg |
| Sodium | 25.6 mg |
Benefits of Melon for Pregnant Women
Benefits of melon in pregnancy, The needs of a woman’s body of nutrients increase during pregnancy, the most important of which is folate, as one cup of melon contains 33.6 micrograms of folate, which is one of the essential nutrients during pregnancy, especially in the early stages of it. There is a risk of birth defects affecting the brain and spinal cord, but there are many studies that mentioned the possibility of the presence of types of bacteria in melons, such as Listeria, so it may be a source of Listeriosis. 7 infections among pregnant women and newborns with this disease, and one case of miscarriage was recorded, so you must make sure of the source of melon, and that it is free of contaminants before eating it. Also read: 5 Super Foods to Boost Immune System Naturally
The Benefits of Melon for Diet
Melon is one of the few food sources in calories, as half a cup of it contains 29 calories, and as mentioned previously, it contains a high percentage of fiber, which in addition to reducing constipation, it also helps in losing weight, through Increase the feeling of satiety for longer periods, In addition to water, which makes up 90% of the content of melon, can have many benefits during weight loss, as drinking 500 milliliters of water can increase metabolism rates by 30%.
The Side Effects of Melon (Cantaloupe)
Despite the many benefits of melon, eating it has some side effects, including the following:
- Some people may be allergic to the use of melons. Therefore, if you are allergic to this fruit, then you should avoid it.
- Melons should not be consumed on an empty stomach in the morning. Eating melon on an empty stomach can lead to bile disorders in the stomach.
- Excessive intake of melons can cause bloating in hot nature.
Tips when Buying Melons
There are some things that you should pay attention to when buying melons, in order to avoid the risk of contamination with pathogens, including the following:
- Buy melons that do not show any signs of bruising or damage, and if you want to buy fresh and sliced ​​melons, be careful to choose melons stored in the fridge or surrounded by snow.
- Cool the melon immediately after you buy it.
- Clean the melon thoroughly using a clean brush, and wash it with water before eating.
- Cut off the damaged parts before eating in case you buy a bruised or damaged melon.
Common Questions About Melons
Q: What are the benefits of melon juice
A: Cantaloupe juice has similar benefits to cantaloupe, as melon pulp and juice have similar physical and chemical properties, and contain the same bioactive compounds, in addition to the same antioxidant activity, but there are no studies on the benefits of melon juice.
Q: What are the benefits of melon seeds
A: Melon (Cantaloupe) seeds contain high concentrations of phenol, in addition to having antioxidant activity.
Q: What is the difference between melon and bread?
A: Some Arab countries call melons the name of kharkaz, but others say that the bread has scales similar to melon, but its color is paler than the color of the scales of melon, and its flesh is white tends to light green, its texture is similar to the texture of honeycomb melon, and its taste is sweet and sharp, and its aroma The aroma is similar to a banana , and when ripe, it falls off the vine.
