doctor of the highest category, nutritionist, expert of the scientific department (MIIN)
“The melon is a melon cultivar from the pumpkin family, related to the cucumber. Experts count around 3,000 varieties.”
The fruit is spherical or cylindrical in shape. Its colour can be green, brown, yellow or white with green stripes. The pulp is juicy, with a rich and sweet flavour. Depending on the variety, its colour varies from white to orange.
Most often, melon is eaten fresh, cold, removing the inedible peel and cutting the pulp into spherical or cube-shaped slices.
What we will tell you about:
Useful properties of melon.
Melon is a low-calorie product, 100 grams contain only 35 kcal.
The product contains proteins, carbohydrates (sugars, starch, fiber), organic acids, vitamins and minerals. The water and electrolytes contained in melon (potassium, magnesium, sodium) help maintain fluid balance in the body.
Photo: istockphoto.com/burakkarademir
The chemical composition depends largely on the soil and climatic growing conditions.
For a 100 g serving of melon there is:
18 mg of vitamin C (1/4-1/3 daily requirement)
This is the most famous antioxidant that prevents cellular aging, reduces inflammation in the body, promotes iron absorption, participates in collagen synthesis and strengthens the immune system.
82.0 mg of silicon: approximately 270% of the daily value.
It helps strengthen the walls of blood vessels, maintain the structure of cartilage tissue, ligaments and keeps the skin hydrated.
19 mcg of folic acid.
Supports the health of the nervous and reproductive systems.
It helps regulate blood pressure, participates in the processes of nerve impulses, which affects muscle contraction and cardiac function.
2.9 mcg of vitamin K.
Activates osteocalcin (a protein that transports calcium to the bones). Stimulates collagen production, maintains bone elasticity, reduces the risk of fractures.
Photo: istockphoto.com/john shepherd
Melon also contains magnesium, iron, calcium, phosphorus, selenium and B vitamins. The pulp of the product contains antioxidants: beta-carotene (provitamin A), quercetin, zeaxanthin, phytoin and lutein. They protect the body from free radicals and maintain eye health.
Thanks to a sufficient amount of fiber (0.8 g per 100 g), melon helps to normalize digestion and prevent constipation. In addition, due to the content of carotenoids, natural organic pigments, the product has an antitumor effect and reduces the risk of developing lung and breast cancer.
Also read:
How to eat with constipation and colitis? The doctor prescribed products to normalize bowel function.
In addition to the pulp, melon seeds are also used as food. They are rich in beta-carotene, vitamin PP, folic acid. They are also a powerful aphrodisiac and have a positive effect on the fertility functions of men.
The seeds have a diuretic, anti-inflammatory effect, have a choleretic effect, improve the condition of the liver and kidneys, and help in the treatment of cough and respiratory diseases.
Photo: istockphoto.com/mediaphotos
Recommendations for use
Despite its low calorie content, melon contains a significant amount of fructose: an average of 3 g per 100 g of product. Excessive consumption of this can lead to fatty degeneration of the liver, as it enters the liver directly for metabolism.
A healthy person cannot eat more than 200-300 g of melon per day. People with metabolic diseases should reduce this portion.
In a note: If you experience bloating after eating melon, you may have an overgrowth of bacteria in your small intestine. In this case, specialist advice is required.
A small amount of the product can be given to children from the age of one and a half years as an independent meal. Melon is quite difficult to digest and if a child has digestive problems, it should be introduced into the diet no earlier than three years. The standard portion for children is up to 50 g.
It is worth noting that melons can be poisonous. Poisoning is caused by nitrates entering the fruits from the soil during cultivation. The most dangerous in this regard are early and very late fruits, which have the highest concentration of nitrates; storage of melons causes the accumulation of nitrates, so it is necessary to enjoy them during the season.
Read also:
How to choose a ripe and sweet melon? Nutritionist’s recommendations.
The highest concentration of nitrates is found in the peel area, so it is better to eat the pulp closer to the center of the fruit, where it is safer.
Contraindications
In case of liver diseases, peptic ulcers, microbiome disorders, nausea, bloating and overgrowth of microorganisms in the intestines may occur, as melon contains an allergen – the protein profilin. It is not recommended to use melon seeds in combination with alcohol or milk, since the interaction of the substances contained in them can lead to poisoning. Melon is not combined with beta-blockers. These are medications prescribed for cardiovascular diseases. Their simultaneous use can lead to a dangerous increase in potassium levels, which threatens to worsen the underlying disease and damage the kidneys.
Photo: istockphoto.com/O_Lypa
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