While melon helps to lose weight with its fibrous and juicy structure, it also contributes to the prevention of many health problems. Dyt. from Memorial Kayseri Hospital Nutrition and Diet Department. Merve Sır gave information about the benefits of melon and how it should be consumed.
Low in calories, high in vitamins and minerals
Melon is a low-calorie and highly fibrous fruit. There is 150 grams of fiber in 1,5 grams, that is, a serving of melon. 150 grams of melon contains 25-50 kilocalories (kcal) depending on taste and water condition. Large amounts of yellow and orange fruits are rich in beta carotene. Melon, which has a high fiber content, also helps the intestines to work.
It contains many important minerals and vitamins, which may vary according to the type. It is rich in vitamins A, C, B1, B2, B5 and potassium, sodium, calcium, magnesium, phosphate. It also contains phytochemicals. There are phytonutrients such as lycopene and beta-carotene.
11,84 carbohydrates (g), 2,00 protein (g), 0,18 fat (g), 1,62 fiber (g), 16,20 sodium (mg), 327,60 potassium (mg) per serving of melon and 19,80 calcium (mg), 0,61.
Melon has a particularly high content of vitamin E, which protects body cells from UV rays. These phytochemicals capture free radicals and prevent cell damage. Vitamin A is abundant in watermelons and sweet melons. Keeps skin and hair supple, important for eye health.
In addition, melon seeds; It contains vitamins A, B and C and magnesium. It contains iron, calcium and valuable oils. Melon seeds should not be swallowed whole, but should be chewed, ground or chopped.
A ripe sweet melon contains 10% sugar. Therefore, it is an important energy source with approximately 100 kilocalories per 55 grams of pulp. It draws attention with its high levels of potassium and provitamin, as well as vitamin A and valuable calcium, vitamin C, B1 and B2, phosphorus and iron. The main part of the melon is about 85% water.
It is a great thirst quencher, especially after or in between sports activities.
The most well-known benefits of melon are listed as follows:
- It strengthens the immune system. When consumed regularly, potassium and vitamin C in its content support the immune system. As it strengthens the immune system, it provides body resistance against diseases.
- It is effective in preventing vascular occlusion. It is good for the heart and anemia, regulates blood pressure. Heart patients should consume melon on condition that it is not excessive. It is effective in those with anemia problems due to its rich nutritional values. It also lowers the risk of heart attack. It is recommended that those with cardiovascular problems consume melon regularly, especially in summer.
- It helps to reduce kidney stones and sand.
- It has a positive effect on the nervous system due to its sedative effect. It is good for those who have sleep problems.
- It has diuretic properties. It is good for constipation.
- It moisturizes the skin and relieves rheumatic pains.
- Melon, which is among the fruits that are easy to digest, is recommended for those who want to lose weight but have a slow metabolism rate. Melon, which is included in diet programs, provides rapid weight loss and accelerates metabolism.
Things to consider when buying melons
Some criteria should be considered when buying melons that take a long time to ripen. First of all, mature ones should be preferred. However, the degree of maturity cannot be determined due to its bark. However, its smell and bark give clues about maturity. For this reason, when buying melons, the ones that are not very hard, have no cracks or dents on the peel, and have a pleasant and sweet smell should be preferred. The softness felt when pressed against the shell indicates the degree of maturity. Ripe melons are aromatic. For this reason, those that emit an intense odor should be determined and removed when purchasing.
Cut the melon in half and preserve it by stretching
Unsliced melon can be stored in a cool place for a week. Sliced melons should be inspected closely and checked for mold. Melons sliced into small sizes spoil very quickly. Cantaloupe cut in half can be stored in the refrigerator without any problems, but should be covered with cling film. In order not to spoil quickly, the seeds of the melon should be completely removed during slicing. Melons can come into contact with pathogens under poor hygiene conditions during or after production. Also, infected individuals can transmit pathogens directly to melons if they are not properly hygienic.
Pathogens can be transmitted to humans through hands or through contaminated utensils (knives, boards). To minimize the risk of food infection, it is important to follow general kitchen hygiene rules when slicing melon: Washing hands and using clean knives and cutting boards will prevent cross-contamination. These rules should also be strictly applied in enterprises that make mass meals.
Very useful for children too
Melon can be consumed at any meal, provided that it is not excessive. Melon can be consumed for breakfast as well as after meals and can be preferred as a snack because it gives a feeling of satiety.
Melon, which is rich in vitamins A and C, is a food that children should definitely consume due to its potassium and calcium content. It is also preferred by children because of its easily edible, taste and smell. It should be given in small amounts after crushing like other fruits for 8-9 months old babies. If children do not have any allergies to melon, it is strongly recommended to consume them.
Diabetics should be careful
Excessive consumption of melon, which has a high sugar content, can cause some problems. Diabetics should not consume too much, at least how much to consume should be determined by specialist doctors and dietitians. Those who are allergic to melon should stay away from this fruit. A severe reaction known as 'anaphylaxis' may occur in those with an extreme allergy to melon.