NUTRITION ALERT: ONE MUSKMELON (ABOUT 552 GRAMS) CONTAINS…
Muskmelon has a high water content, making it an excellent fruit to help hydrate the body, especially during the summer months. (Pic source: Freepik)
Muskmelon or kharbooja is a sweet and juicy fruit that comes with a variety of health benefits -- it is considered good for digestion, heart health, the eyes, and is also safe for diabetes patients to eat in moderation. But do you know about the unique history behind the fruit's name? The word ‘musk’ is a Persian word for a type of perfume and melon is French, which comes from the Latin word melopepo, meaning "apple-shaped melon". The fruit is native to Central Asia and is generally found in the summer months.
Stressing that muskmelon makes for a great addition to a balanced diet, Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad said that its hydrating properties, antioxidants, and fiber content contribute to various health benefits.
The nutritional profile of a muskmelon
The nutritional profile of one muskmelon can vary depending on its size, but on average, a muskmelon (about 5 cups or 552 grams) contains:
- Calories: 188
- Carbohydrates: 45 grams
- Fiber: 5 grams
- Protein: 5 grams
- Fat: 1 gram
- Vitamin C: 106% of the daily recommended intake
- Vitamin A: 120% of the daily recommended intake
- Potassium: 14% of the daily recommended intake
- Folate: 9% of the daily recommended intake
Health benefits of muskmelon
Muskmelon offers various health benefits, and Dr Sushma shared them as:
1. Hydration: Muskmelon has a high water content, making it an excellent fruit to hydrate the body, especially during the summer months.
2. Antioxidant-rich: Muskmelon is rich in antioxidants such as vitamin C and beta-carotene, which help protect the body against oxidative stress and reduce the risk of chronic diseases.
3. Eye health: The vitamin A content in muskmelon supports healthy vision and can help prevent age-related macular degeneration and cataracts.
4. Heart health: The potassium content in muskmelon helps maintain healthy blood pressure levels and supports cardiovascular health.
5. Digestive health: The fiber content in muskmelon aids in digestion, promotes regular bowel movements, and helps prevent constipation.
The potassium content in muskmelon helps maintain healthy blood pressure levels and supports cardiovascular health. (Pic source: Freepik)
Muskmelon for weight loss
If you are on a journey to lose weight, consider adding muskmelon to your diet, said Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati Max Super Speciality Hospital. “Yes, the muskmelon can indeed assist in weight loss. Being low in calories and high in water, it can provide a feeling of fullness, curbing overeating. Its dietary fibre aids digestion, further supporting weight management," she said.
Also, owing to its high water content -- about 90 per cent -- muskmelon can also help hydrate the body during summer. “The fruit also has a cooling effect on the body, and its vitamin A and C content are useful for skin health, often impacted by summer heat,” added Sisodia.
Can diabetics consume muskmelon?
According to Malvika Karkare, Clinical Dietician, Sahyadri Super Speciality Hospital, Deccan Gymkhana, Pune, “Diabetic patients can consume muskmelon in moderation as it has a medium glycemic index (GI) of 65 and a low glycemic load (GL) of 3.14", adding that these indicates that the fruit has a minimal impact on blood sugar levels.
"A recommended serving size for diabetic individuals is about 1 cup or up to 120 grams of muskmelon. However, it's always best for them to consult with a dietitian for personalised advice," she suggested.
Diabetic patients can consume muskmelon in moderation as it has a medium glycemic index (GI) of 65 and a low glycemic load (GL) of 3.14. (Pic source: Freepik)
Things to keep in mind
Rutu Dhodapkar, Dietetics Team, P D Hinduja Hospital & Medical Research Centre, Khar shared things to keep in mind when consuming muskmelon. They are:
- Avoid juices, smoothies or desserts made with muskmelon, as these can be very high in calories and contain a high amount of sugar.
- Avoid consuming melons late at night, since it is difficult for the body to process sugars in the fruit later in the day.
- Muskmelon is high in essential nutrients; the fruit should be consumed with caution. The dietary fibre in a muskmelon, when consumed in large quantities: 1) can cause diarrhoea, and can also lead to bloating, constipation, and nausea; 2 ) can also spike blood sugar levels
- For patients with hyperkalemia, renal dysfunction, muskmelon is not recommended as it has high potassium value.
- The fruit is not recommended in cases of extreme diarrhoea, and bloating.
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2023-05-19T07:23:00Z dg43tfdfdgfd