Summer is a season that offers a variety of fruits, including melons that are juicy and hydrating. Watermelon, muskmelon, wax melon and gallia melon are among the several varieties of melons that make it difficult to choose from. While all these varieties offer health benefits, it is useful to know about their nutritional values based on one’s health goals.
According to Senior Dietician and Nutritionist at Hitech City CARE Hospital, Hyderabad, Sameena Ansari, “Each melon has a unique nutritional profile and potential benefits. Watermelon is hydrating and contains lycopene. Galia melon provides vitamin C and potassium, while wax melon (winter melon) is low in calories and fat and good for hydration.”
Each melon offers a range of essential vitamins and minerals that make them an excellent source of nutrition. Ushakiran Sisodia, Registered Dietitian and Clinical Dietitian at Specialty Hospital, also explained the following health benefits of each melon:
Watermelon is perfect for staying hydrated, with a high water content of 92%. It is also rich in lycopene, which is a powerful antioxidant linked to improved bone health, a decreased risk of specific types of cancer, and heart health.
Cantaloupe or muskmelon is an excellent source of vitamin A and C, crucial for healthy skin and a robust immune system. It is also rich in folic acid, necessary for the production and maintenance of new cells during periods of quick cell growth.
Galia melon is a good source of vitamin C and fiber, with slightly more sugar than other melons. It can be consumed in moderation as part of a balanced diet.
Winter melon or waxmelon, popular in traditional Chinese medicine, is low in calories and commonly used for its potential to reduce inflammation, promote digestive health, and support weight loss efforts.
When consuming melon, Ansari recommends following certain dos and don’ts. Melons should be washed to remove dirt and bacteria before consumption. Ripe melons should have a good smell, firm skin, and bright colour. Ripe melons should be stored in the refrigerator to extend their expiration date and freshness. Melons should be consumed as part of a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. When monitoring calorie and sugar intake, melons should be consumed in moderation, and the portion size should be kept in mind. Melons can be incorporated into different recipes, including salads, smoothies, and desserts.
However, Ansari advises people with melon allergies to avoid consuming melon. Overripe melons should not be eaten due to their unpleasant taste and texture, and they can be prone to bacterial growth. Cut melons should be stored in the refrigerator and consumed within a few days to avoid bacterial contamination. It is essential to have a balanced diet that incorporates other nutrient-rich foods, even though melons offer many health benefits. Unripe melons should not be consumed as they can have a weaker flavour and firmer texture. Allow the melons to ripen before consumption.