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If you're looking for a mildly sweet, juicy and refreshing fruit to snack on, then you might want to consider muskmelon (scientific name - Curcumis melo). It is popularly known as 'Kharbooja / Kharbuja' or sweet melon in India. This seasonal fruit is available in plenty during the summer season and must be consumed because of its high water content and the cooling effect it has on the body. Along with this, muskmelons also offer several nutrients and health benefits.
Nutritional Value of Muskmelon
Before we talk about the many health benefits of muskmelon and why you should add it to your diet, let's talk about the nutritional value of muskmelon. This coolant fruit is nutrient-dense. A 100-gram serving of muskmelon contains:
Calories - 34 kcal
Protein - 0.8 grams
Fat - 0.2 grams (which is negligible)
Carbohydrates - 8 grams
Dietary Fiber - 0.9 grams
Sugar - 8 grams
Vitamin A - 267% of the daily value (DV)
Vitamin C - 61% of the DV
Potassium - 5% of the DV
Magnesium - 4% of the DV
Muskmelon is a low-calorie fruit that is packed with many essential nutrients. It also contains a good amount of folate, beta-carotene, vitamin K, and water content for optimal health and wellbeing.
Benefits of Muskmelon
Apart from being highly nutritious, muskmelons have several other health benefits that you may not be aware of. Here are a few of them:
1) Supports Digestive Health
Muskmelon is a good source of fiber and water, which are essential for good digestive health. Eating fiber-rich foods like muskmelon can help regulate bowel movements and prevent constipation. Additionally, muskmelon contains enzymes that can aid in the digestion of proteins, making it a great choice for people with digestive issues.
2) Boosts Immunity
Muskmelons are rich in antioxidants. They help protect the body by preventing the damage caused by free radicals. These antioxidants, along with phytochemicals, beta-carotene and Vitamin A also boost and strengthen the immune system by keeping the gut healthy. Muskmelon is a great source of vitamin C. This essential vitamin stimulates the production of white blood cells in the body. These protective blood cells fight invading bacteria and viruses, thereby protecting the body from various illnesses and diseases.
3) Regulates Blood Pressure
This wonder fruit is rich in potassium, which is known to help regulate blood pressure. In addition to this, muskmelon contains high fiber and water content and a compound called adenosine (has blood-thinning properties). Adenosine, in particular, is known to prevent blood clotting and thereby support heart health.
4) Supports Eye Health
Vitamin A and beta-carotene are essential nutrients for maintaining healthy eyesight. While the Vitamin A in muskmelon helps strengthen eye muscles and reduce the risk of cataracts, the beta-carotene present in muskmelon is converted into Vitamin A in the body, providing further improvement in your eyesight and supporting eye health.
5) Helps Reduce Inflammation
Muskmelons have high anti-inflammatory properties due to the presence of Vitamins C and A and a compound called cucurbitacin E. Inflammation is linked to a range of chronic diseases, including heart disease, cancer, arthritis, and diabetes. Adding muskmelon to your diet can naturally reduce inflammation in the body and support the healing process.
6) Eases Period Cramps
According to studies, the presence of Vitamin C, minerals like magnesium and potassium, and the anti-coagulant properties of muskmelon play a significant role in regulating menstrual flow, preventing clots, and easing muscle cramps during periods. Eating this fruit during the first 2 days of your menstrual cycle is therefore advisable.
7) Supports Healthy Skin
As mentioned above, muskmelon is rich in antioxidants, dietary fiber and vitamins. These nutrients help protect the skin and make it look healthy and naturally radiant. Muskmelon is particularly high in Vitamin C, which is essential for collagen production (a skin-friendly protein). Collagen helps in rejuvenating the skin and reducing the appearance of fine lines and wrinkles. Additionally, the high amount of water content in muskmelons helps keep the skin hydrated and supple.
To reap full skin benefits from muskmelon, you can make it a part of your daily diet and also apply it topically by making homemade muskmelon face masks (combine it with other natural ingredients).
How to Consume Muskmelon
Muskmelons can be consumed in a number of ways.
1) As a snack: Cut the muskmelon into small pieces and enjoy it as a refreshing and healthy snack.
2) In juices and smoothies: Juice pieces of muskmelon and drink it as is. You can blend it with milk to prepare yummy muskmelon milkshake. You can also combine and blend it with other fruits, vegetables, and yoghurt/curd to make tasty, nutrient-packed smoothies.
3) In salads: Include diced muskmelon in your fruit salads to add a natural sweet and juicy flavor.
4) As a dessert: Muskmelon ice creams, puddings, and sorbets are the most popular muskmelon dessert recipes. You can also top a bowl of diced muskmelon with a scoop of vanilla ice cream or whipped cream for a sweet treat.
Meanwhile, if you have a favorite muskmelon recipe, then do share it in the comment section below.
FAQs
1) What is the best way to select a ripe muskmelon?
The best way to select a ripe muskmelon is to look for one that has a slightly musky and sweet aroma, feels heavy for its size, and has a slightly soft feel, when you press it at the stem end with your thumb.
2) How should I store muskmelon to keep it fresh?
Muskmelon should be stored at room temperature until it is fully ripe. Once it is ripe and has been cut, it can be stored in the refrigerator for up to five days.
3) Are muskmelons and cantaloupes the same?
Though often used interchangeably due to their many similarities, muskmelons and cantaloupes are not exactly the same. However, they are closely related, as both are members of the Cucurbitaceae family. The subtle differences between the two lies in their appearance and taste.
4) Can muskmelon help with weight loss?
Muskmelon is a low-calorie but high in fiber fruit. Eating muskmelon can help you feel full for longer, thereby reducing your overall calorie intake. This makes it a great choice for people planning to lose weight.
5) Is it safe to eat muskmelon during pregnancy?
Yes. Muskmelon, when consumed in moderation, is safe during pregnancy. It is a good source of folate, which lessens water retention problems that arise during pregnancy, prevents neural tube defects (birth defects related to the brain and spine of the fetus), and also good for foetal development.
6) Are muskmelons safe for people with diabetes?
Yes, muskmelons are generally safe for people with diabetes. This fruit can be consumed in moderation as it has a low glycemic index and contains natural sugars that do not cause a rapid spike in blood sugar levels. However, as with any food, it is important to monitor your portion sizes and blood sugar levels to ensure they remain within a healthy range.
7) Can I eat muskmelon seeds?
Yes, muskmelon seeds (also known as 'kharbooja magaz') are edible and a good source of protein, minerals, dietary fiber and vitamins. These seeds can be eaten raw as well as roasted (as a healthy snack) or used in salads, soups, smoothies, gravies, crunchy snacks, baked goods, and other recipes.
8) Who should not eat muskmelon?
People who have sensitive stomachs or have existing stomach issues like constipation, gas, diarrhea, etc., should avoid eating muskmelon.
Disclaimer: The researched content in this post is for educational and informational purposes only. It is NOT a substitute for professional medical advice.
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