Muskmelons are a favoured summer fruit. They are juicy, tasty, as well as every nutritionist's favourite. They are high in antioxidants, vitamins, and other nutrients and packed with health advantages, such as improving eyesight, regulating blood pressure, increasing blood flow, and enhancing immunity.
Continue reading to find out more health benefits of muskmelons.
What is Muskmelon (Kharbuja)
Muskmelon, also known as Cantaloupe Melon, is a fruit with high antioxidants, minerals, and other beneficial properties. It is widely grown in India and is popular across the country. Muskmelon is a sweet, pulpy, and juicy fruit, perfect for the summer season due to its high water content. The health benefits of muskmelon are in every bit of the fruit. To know kharbuja benefits, keep reading.
Nutritional Facts of Muskmelon
The health benefits of muskmelon are due to its high nutritional content.
100 grams of Kharbuja provides the following nutrients:
- Calories: 34
- Dietary fibre: 0.9 gram
- Fat: 0.19 gram
- Protein: 0.84 gram
- Carbohydrates: 8.2 grams
- Sugar: 7.9 gms
- Potassium: 267 mg
- Sodium: 16 mg
- Vitamin A: 68%
- Vitamin C: 67%
- Calcium: 0.7 %
- Iron: 1.2 %
Muskmelon Vitamins
Muskmelon (or cantaloupe or kharbuja) contains ninety per cent water and is the best fruit to have in summer. It packs a good amount of vitamins like A, C, B1, B6, and K, and minerals that are good for overall health, such as:
- Folic acid
- Calcium
- Zinc
- Copper
- Iron
- Niacin
- Choline
- Magnesium
- Phosphorus
- Manganese
- Selenium
Muskmelon Benefits
Here are 22 primary health benefits of muskmelons —
1. Immunity Booster
Muskmelon is high in vitamin C, a potent antioxidant that can help strengthen your immune system,, anpainful and discomforting and as suggested by a study. The immune system and intestinal health are inextricably linked. The fruit contains phytochemicals, beta-carotene, and vitamin A. Thus, muskmelon juice benefits by keeping your gut healthy.
2. Healthy Joints
Arthritis can cause severe discomfort in the knees and legs due to inflammation in the joints. Studies show that muskmelon has anti-inflammatory qualities that reduce inflammation by preventing oxidative stress in your bones and joints.
3. Relieves Congestion with Cough and Cold
Cough, cold, and nasal blocks are common symptoms of seasonal changes. Muskmelon seeds benefit by removing extra mucus from the system. Sprinkle muskmelon seeds in your salad or yoghurt, either dry or fresh.
4. Natural Remedy for Dental Health
One of the rarely known health benefits of muskmelon is that it aids the treatment of toothaches and other dental problems. Rinse your mouth with a cantaloupe homemade mouthwash twice a day.
5. Heart Friendly
Research suggests that muskmelon vitamins have anticoagulant qualities that prevent blood from clotting by naturally thinning it. Adenosine in muskmelons keeps blood flowing smoothly through your arteries and protects blood vessels from added pressure. Potassium in this fruit can aid to regulate heartbeat and increase oxygen supply to the brain.
6. Rejuvenates Lungs
Smoking, pollution, consuming contaminated food products, and other things cause the vitamin A content in the body to diminish over time. Vitamin A is replenished in your body when you eat muskmelon as part of a regular diet. Muskmelon vitamins and nutrients relieve bronchial congestion.
7. Stress Buster
Our lives have gotten increasingly chaotic in today's environment. Another benefit of eating muskmelon arises from potassium in this juicy fruit. A study proved the point that Potassium improves the oxygen reach to your brain. Your mind becomes calmer and stress-free as a result.
8. Makes Your Gut Healthy
A healthy gut can shield you from many infections. Muskmelon has a high fibre and water content, making it an excellent natural remedy for indigestion and other digestive system problems. High fibre is widely known to improve digestive health. Dietary fibre helps and supports the regularity of bowel movements.
9. Resolves Constipation
According to a study, Muskmelon is a combination of water and fibre that is an excellent natural remedy for constipation. Adding muskmelon to your diet can relieve constipation. The fibre content aids in healthy bowel movements and has a relaxing effect on the stomach.
10. Prevent Kidney Stones
Renal stones are not only painful and discomforting but also increase the risk of kidney damage over time. Research suggests that Oxykine is a muskmelon extract that can help with kidney problems and stones. Due to the fruit’s high water content, it also cleanses your kidneys.
11. Manages Hypertension
If you have high blood pressure, you should include muskmelon in your diet as this potassium-rich fruit helps relax blood vessels, allowing for a smoother blood flow. Potassium is a vasodilator, which means it lowers blood pressure and prevents it from rising.
12. Improves Vision
The brilliant hue of muskmelon is due to beta-carotene. Beta-carotene, zeaxanthin, and lutein are three powerful antioxidants found in sweet melons that are widely known for promoting eye health. Regularly eating this fruit can help prevent age-related vision loss.
13. Keeps You Hydrated
Water makes for almost 90% of muskmelon. Muskmelon has a high water content, which helps keep your body hydrated during the hot summers. It also cools and protects the body from heat.
14. Heals Ulcers
Ulcers, gastric or peptic, can deprive you of your favourite foods. Muskmelons are helpful in the treatment of a variety of ulcers. Vitamin C and beta-carotene together have been shown to help prevent and heal ulcers.
15. Improves Sleep
A good night's sleep rejuvenates and revives your body for the next day. Muskmelon soothes your nervous system, removing sleeping issues, thanks to its excellent property that reduces anxiety. Muskmelon calms the nerves and muscles of the brain, preventing sleep disorders such as insomnia.
16. Reduces Menstrual Cramps
According to research, the vitamin C in muskmelon aids in the regulation of menstrual flow, hence alleviating menstrual cramps. In addition, the fruit has magnesium, potassium, and other vitamins, beneficial for menstrual health.
17. Muskmelon Benefits in Pregnancy
Muskmelon is beneficial for all diet-conscious mothers who wish to eat well and stay hydrated throughout their pregnancy. High in folic acid, melons help meet the daily vitamin B9 requirements. Muskmelon prevents neural tube abnormalities in newborns. One of the vital muskmelon benefits in pregnancy is that it helps reduce the risk of miscarriage.
The carotenoids in muskmelon act as antioxidants and improve the mother's and baby's immunity. During pregnancy, the digestion-aiding vitamins and fibre in Kharbuja enable healthy bowel movements. Muskmelon is also high in mineral salts, which help control blood pressure and prevent hypertension.
18. Muskmelon Benefits for Skin
One of the many benefits of eating muskmelon is that it's also an excellent fruit for keeping your skin supple and shining. To begin with, the antioxidants in it aid in the removal of pollutants from your skin. The skin-friendly collagen keeps skin tissues tight while also preventing them from withering.
The nutrients in melons include vitamins A, B, and C, which help the skin stay healthy and young. Because of its 90% water content, the muskmelon benefits for skin work to prevent dryness from excessive sun exposure. High in vitamin C, muskmelon also provides your skin with natural radiance. Muskmelon has an anti-ageing property that makes the skin glow and prevents acne.
19. Muskmelon Benefits Weight Loss
Muskmelon is high in fibre. Having muskmelon keeps you full for a long time, preventing you from indulging in calorie-dense snacks or fast foods. Muskmelons are also high in water, which increases the feeling of fullness. A study suggests that the fruit helps maintain a healthy blood sugar level and prevents you from gaining weight.
Muskmelons have a low-fat level and a high potassium content, which aids with weight management. The water content keeps you hydrated, and thus muskmelon benefits weight loss.
20. Muskmelon Benefits for Baby
The abundance of nutrients in muskmelon benefits babies, right from when they are in the mother's womb. Consuming a good source of vitamin A, such as muskmelon, during the first trimester minimises the risk of ophthalmological defects in the foetus. A pregnant mother can meet calcium needs by eating calcium-rich muskmelon every day.
Cantaloupe is also high in vitamins A and C, potassium, and folate, among other nutrients. Vitamin C increases immunity and aids wound healing, while vitamin A is essential for maintaining healthy skin, and potassium is required for bone health and electrolyte equilibrium in babies.
21. Muskmelon Benefits Diabetes
According to research, Muskmelons aid in diabetes management by reducing blood sugar levels. Although it has a high GI, the fruit is rich in fibre that prevents binge eating. Muskmelon benefits diabetes patients by regulating body weight. In addition, muskmelon's nutritional benefits work to provide all essential vitamins.
22. Muskmelon Benefits for Hair
The muskmelon benefits for hair development have been proven in studies. Vitamin A is known for promoting sebum, an oily secretion produced by the sebaceous glands that aid in the health of your hair. Furthermore, directly applying the fruit’s pulp to your scalp can improve hair health and result in long, beautiful hair.
23. Muskmelon Juice Benefits
This fruit keeps you hydrated and full of energy. A glass of muskmelon juice every day in the summer fulfils your daily dosage of the essential nutrients. It gives you healthier-looking skin, hair and nails.
24. Muskmelon Seeds Benefits
The seeds of muskmelons contain a high amount of vitamins A and C, beta-carotene, potassium, and other important nutrients.
Muskmelon seeds benefits cannot be understated for treating a cough or cold. They remove excess phlegm and reduce congestion. They also promote healthy eyesight.
5 Muskmelon Healthy Recipes
While many people like to eat muskmelon raw, straight from the refrigerator, there are a variety of delicious muskmelon dishes to try. In this section are a few simple recipes to get all nutrients in melons —
1. Muskmelon Juice
Simply mix the fruit chunks with cold water to obtain a pulpy, cooling juice. You may also make a smoothie with basil leaves, yoghurt, and honey.
2. Muskmelon Milkshake
Blend milk, diced muskmelon, cream, crushed ice, and vanilla essence to make a creamy milkshake with muskmelon. Serve with vanilla ice cream on top.
3. Ice Cream with Muskmelon
Ice cream is a must-have in the summer, and it's even better when it's made with seasonal fruits. Simply reduce the milk to half its original volume by boiling it with some sugar. Allow it to cool before blending with the flesh of the muskmelon.
4. Muskmelon Salad
A summery salad with melons, papaya, onions, and tomatoes, topped with a sweet, saucy, and lemony vinaigrette — this is a delicious, carb-free dinner option.
5. Kharbuja Kheer
Make kharbuja kheer in the same way that you would rice kheer. The rice is replaced with muskmelon and is cooked with milk, sugar, and dried fruits.
How to Choose Muskmelon
To get the most benefits, you must know how to choose muskmelons. Cantaloupes should have light brown netting that contrasts with the smooth skin underneath. Look for melons that are evenly formed and free of bruises or soft spots in general. The scent of ripe cantaloupes is pleasantly sweet. The fruit is overripe and perhaps rotting if the cantaloupe smells sickeningly sweet.
Muskmelon Side Effects
Anything in excess is harmful. And the same may be said for melons. Muskmelons have side effects if consumed in excess. A high glycemic index can elevate your blood sugar levels. Eating a lot of melons late at night makes it difficult to digest. Another of muskmelon's side effects is diarrhoea and gas problems when consumed in excess.
Summing Up on Health Benefits of Muskmelon
Muskmelon is high in Vitamin C, which helps increase immunity. Integrating muskmelon into your daily diet can assist with inflammation. The potassium in this fruit can aid the regulation of the heartbeat and increase oxygen supply to the brain. Vitamin A helps rejuvenate your lungs and gives you clear eyesight. Eating muskmelon enhances oxygen flow to the brain, resulting in a tranquil and stress-free brain.
Muskmelon's high folate level helps pregnant women reduce the incidence of water retention. Muskmelons have a neutral pH, which is good for persons with acid reflux. Muskmelon is also beneficial for the skin. Antioxidants in high concentrations can aid in skin purification. All these health benefits make muskmelon a must-have fruit this summer.
FAQs
Can We Eat Muskmelon Daily?
Yes, due to the nutrients in melons, you can eat them daily. Fresh seasonal fruits should be part of your diet in summers to get nutrients and high water content to avoid dehydration.
Is Muskmelon Hot or Cold?
Muskmelon is known as a summer fruit as it has a cooling effect and helps reduce body heat. The high water content meets the body's water needs on sunny days.
What Is the Best Time to Eat Muskmelon?
According to research, the best time to eat muskmelons is during the day when the digestive system breaks down the fruit sugar fast and supplies your body with all the nutrients needed. Eating muskmelons before an exercise can offer the body the immediate energy it requires to complete the workout.
Can We Drink Water After Muskmelon?
Ayurveda claims a combination of foods might disrupt the natural functioning of the gastrointestinal tract and upset the body's chakra balance. Thus, it is better to avoid eating any melon with water or other foods.
Can We Eat Muskmelon on an Empty Stomach?
Fruits from the melon family, such as muskmelon, are not advised on an empty stomach. The high fibre content of these fruits can interfere with digestion, causing gas and burping throughout the day.
Can We Eat Muskmelon at Night?
The commonly asked question by melon lovers is, can we eat muskmelon at night? Well, yes, like any other fruit, kharbuja benefits the body when you have it at night. The only caution is to avoid muskmelon and any fruit with a high glycemic index just before bedtime. It can spike up your blood sugar level, keeping you awake.
Is Muskmelon Keto-friendly?
If you are on a keto diet or planning to take up one, you might wonder is muskmelon keto friendly or not?
Yes, Muskmelon is keto friendly. Cantaloupe has a low net carb content and a substantial amount of folate, potassium, and vitamin K. It's also one of the richest beta carotene sources. So for melon lovers, the good news is cantaloupe can be in a well-planned ketogenic diet.
References
- Md Ashraful Alam, January 2012; Beneficial Role of Bitter Melon Supplementation in Obesity and Related Complications in Metabolic Syndrome - https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4306384/
- Krishnasamy Pavithra, November 2020; Effect of Muskmelon, Cucumis melo and Pears, Pyrus communis extract on growth, haematology, immune response and disease resistance in Labeo rohita against Pseudomonas aeruginosa - https://www.researchgate.net/profile/Devakumar-Dinesh-2/publication/346486319
- Pablo Preciado-Rangel, July 2018; Increasing doses of potassium increases yield and quality of muskmelon fruits under greenhouse - https://www.researchgate.net/publication/326466504
- Yuji Naito, July 2004; Reduction of diabetes-induced renal oxidative stress by a cantaloupe melon extract/gliadin biopolymers, oxykine, in mice - https://www.researchgate.net/publication/285968571
- Lisa M. Laur, March 2011; Provitamin A and vitamin C contents in selected California-grown cantaloupe and honeydew melons and imported melons - https://www.researchgate.net/publication/251600540
