Nutrition | 9 min read
Muskmelon: Health Benefits, Nutritional Value, Side Effects
Medically reviewed by
- Table of Content
Key Takeaways
- Muskmelon benefits your body thanks to its high nutrition & water content
- Improved blood pressure, bone and skin health are some sweet melon benefits
- To enjoy muskmelon seeds’ benefits, make a paste and apply it to your face!
Muskmelon, more commonly known as kharbuja, is one of the most-loved fruits during summer. There are multiple muskmelon benefits for health that make this fruit a great snack to beat the summer heat. You can experience the benefits of melon in every part of the fruit, from flesh to seeds. From protecting your skin and improving digestive health to keeping you hydrated, all these sweet melon benefits come from the nutrients present in it. Read on to know more about its nutritional value and the benefits of melon.
Nutritional Value of Muskmelon
100 gram of muskmelon contains the following nutrients: [1]
Water – 90.20 g
Protein – 0.82 g
Total fat – 0.18 g
Energy (Atwater specific factor) – 34 kcal
Energy (Atwater general factor) – 28 kcal
Carbohydrates – 8 g
Vitamin B6 – 5%
Vitamin C – 61%
Sugar – 7.88 g
Magnesium – 13 mg
Iron – 0.38 mg
Sodium – 30 mg
Potassium – 157 mg
Phosphorus – 17 mg
Calcium – 9 mg
Additional Read: What are MacronutrientsWhat are the benefits of Musk melon?
Helps Regulate Blood Pressure and GERD
Muskmelon benefits your body by regulating your blood pressure because of its high potassium content. It helps your blood vessels relax and aids in the smooth flow of blood. Potassium also acts like a vasodilator. This helps maintain your blood pressure and helps ensure that it does not elevate.
The antioxidants and fiber present in it also make muskmelon one of the best natural remedies for acidity. Studies also suggest that there is a strong co-relation between GERD and hypertension [2]. Due to its remedial properties for acidity, muskmelon can in turn help regulate blood pressure.
An Efficient Digestive System
Due to its high water and fibre content, muskmelons are an excellent natural remedy for those who have indigestion, constipation, and other digestive problems. This fruit's fibre content aids in maintaining regular bowel motions and has a soothing and cooling impact on the stomach. Fibre makes stools more voluminous and prevents hunger cravings. Additionally, the high vitamin C concentration in it aids in treating stomach ulcers.
Benefits Eye Health
Three powerful antioxidants renowned for promoting eye health are found in the sweet melon: beta-carotene, zeaxanthin, and lutein. The vibrant hue of muskmelon is due to beta-carotene. Health professionals assert that beta-carotene is a remedy for age-related vision issues and is necessary for healthy eye function and clear eyesight. So, if you want healthy eyes, include this fruit in your diet.
According to research, consistently ingesting foods like muskmelon, which are high in antioxidants and vitamins A and C, promotes good eye function and clear vision. Night blindness, cataracts, and xerophthalmia are among the eye conditions that vitamin A is known to guard against. [1]
Cardiovascular Health Benefits
Because adenosine is present in muskmelon, it has anticoagulant qualities that thin the blood, lowering the risk of heart disease. These melons are also a good source of potassium, which regulates blood pressure and protects the health of our hearts.
Lung Health
Your body loses vitamin A over time for various reasons, such as smoking, pollution, eating toxins, consuming tainted foods, etc. Your lungs weaken day by day as a result of all of this. Muskmelon supplies vitamin A to your body on a regular basis.
Studies show that vitamin A rejuvenates the lungs, improving your ability to breathe deeply and comfortably. Passive smokers and children with breathing problems will notably benefit from this. You can get rid of lung congestion thanks to the nutrients and minerals in this fruit. [2]
Promotes Hair Health
Thanks to its vitamin A content, muskmelon benefits your hair growth by boosting sebum production. Sebum is an oily secretion from the sebaceous glands that helps you have healthy hair. You can directly apply muskmelon pulp to your scalp for lustrous and long hair!
Keeps Skin Healthy
There are multiple muskmelon juice benefits for your skin. The antioxidants and vitamin A present in the fruit can help remove impurities from your skin. The vitamin C and collagen present in it helps keep your skin soft and glowing. Apart from the pulp, don’t miss out on muskmelon seeds. Benefits include hydration and skin rejuvenation! To make the most of the seeds, grind them along with the pulp and apply the paste to your face or all over the body.
Keeps Hydrated
Just like watermelon benefits your body by offering hydration, muskmelon does too. Its high water content helps you stay hydrated and cool during the summer.
Boosts Immunity
Muskmelon is a vitamin C-rich fruit. This is a powerful antioxidant that can help give your immune system a boost. Apart from this, the immunity boosting benefits of melon also come from its phytochemicals, vitamin A, and beta-carotene content. All of these help improve your gut health, which in turn aids your immune system.
Combats Stress
One of the benefits of healthy snacking with muskmelon is that it can help you fight stress with its high potassium content. Thus, muskmelon benefits you by helping you feel relaxed and focused. The potassium present in it can also help by regulating your heartbeat and improving the oxygen supply to your brain.
Improves Bone Health
Due to its anti-inflammatory properties, sweet melon benefits include pain relief, usually associated with arthritis. This is because muskmelon can help in prevention of oxidative stress, especially in your joints and bones. This in turn reduces inflammation and the pain caused by it. Moreover, daily consumption of muskmelon can also help you deal with issues arising from poor bone health like osteoporosis.
Additional Read: Health Benefits of Chia SeedsApart from the above sweet melon benefits, do keep in mind that excessive consumption can cause issues. Common side effects of muskmelon include the following:
- Gas
- Diarrhea
- Increase blood sugar levels
- Difficulty in digestion
Be sure to contact a doctor immediately if you have any side effects or questions about muskmelon benefits for you unique needs. Book a doctor appointment online or in person on Bajaj Finserv Health in a few simple clicks. You can consult top specialists from your home or go for a visit personally. They can help you understand your health needs better and guide you towards better health.
How can we incorporate musk melon into the diet?
Muskmelon Mint Slush
Ingredients:
2 cups of Muskmelon (cut into small pieces)
1/4 teaspoon black salt
Method:
Combine black salt, Muskmelon, and mint in a blender or liquidiser to make a smooth puree
Now, combine and thoroughly mix all the ingredients in a bowl
Pour the mixture into a shallow container you have available
For 3 to 4 hours, freeze
Once more, using the blender, process the mixture until it becomes mushy
Place the frozen slushy mixture in glasses, top with mint leaves, and serve
Green Salad with Muskmelon Dressing
Ingredients:
Cucumber – 1 (cut into cubes)
Capsicum – 1 (cut into cubes)
Broccoli florets – 1 cup (blanched)
Lettuce leaves torn – 1 cup
Dressing
Chopped Muskmelon – 1 cup
Coriander leaves – 1 tbsp
Mint leaves – 1 tbsp
Cumin powder – 1 tsp
Salt and pepper to taste
Method:
Blend ingredients for the dressing
Combine all veggies in a bowl, pour the dressing and serve
Muskmelon Banana Smoothie
Ingredients:
Muskmelon – 1 cup
Banana – 1 (frozen)
Curd – ½ cup
Water – ½ cup
Method:
Blend all the ingredients together, then serve chilled
Other Potential benefits
Muskmelon is beneficial for skin and overall health. Among its applications are the following:
- Replenishes and hydrates skin cells
- Prevents the signs of ageing
- Treats skin conditions such as eczema
- Stops hair loss and is the best conditioner
- Restores the body's vitamin A and C reserves
- Minimises water retention issues in pregnant women by removing extra salt
- Assists in controlling the menstrual flow
What are the side effects of musk melon?
There are some side effects linked to the overconsumption of muskmelons. These are as follows:
- Eating too many melons might be bad for diabetes. It can manufacture an excessive amount of sugar, which can increase the body's blood sugar levels
- The large amount of natural sugar in muskmelons could contribute to weight gain
- Gas problems and loose stools have been linked to eating too many muskmelons
FAQs
Can we eat muskmelon daily?
Yes, kharbuja or muskmelon has various health benefits for the body, just like any other fruit. The only warning is to stay away from muskmelon and other fruit with a high GI right before night. Your blood sugar level may surge due to eating these fruits at night, thus keeping you awake.
Is muskmelon good for the stomach?
Muskmelon's high water and fibre content is beneficial to your digestive system. Additionally, it can aid in preventing constipation. Consuming muskmelon might cool your stomach and assist in managing bowel movements.
Is Muskmelon cool or hot?
Due to its Sita (cool) power, eating muskmelons relieves heat or burning sensations in the body. However, Muskmelon should be avoided if you have a cough or cold because it can worsen your condition.
Can people with diabetes eat Muskmelon?
One of its key advantages is that muskmelon has a moderate glycaemic index. (GI). The glycaemic index determines how quickly a food increases blood sugar levels. High GI foods are more likely to result in quick blood sugar rises. However, those with a low GI are absorbed more gradually and affect blood sugar levels less dramatically.
The GI of muskmelons is 65, which is regarded as moderate. As a result, it is absorbed slowly and might not result in considerable blood sugar rises. In addition, muskmelons are a wonderful source of fibre, which can help reduce blood sugar spikes and improve blood sugar regulation.
However, it is crucial to remember that those with diabetes should continue to be cautious about their overall carbohydrate intake, including that of fruits like a muskmelon.
Is muskmelon good for fatty liver?
For people with fatty liver disease, muskmelon may be helpful. The antioxidants, vitamins, and minerals in muskmelons benefit the liver by shielding it from harm and enhancing its performance. Muskmelons are also low in calories and high in fibre, making them a healthy snack choice for people trying to reduce weight and strengthen the health of their livers. Of course, muskmelons should be consumed in moderation as part of a balanced diet, but it is crucial to remember that they shouldn't be the only treatment for fatty liver disease.
Does muskmelon increase weight?
Being low in calories and high in nutrients, including protein, dietary fibre, potassium, vitamin A, beta carotene, and vitamin C, muskmelons are a fantastic choice for those trying to lose weight. In addition, Muskmelon's low-fat content is a blessing for those trying to lose weight.
Which is better: watermelon or muskmelon?
The greatest summertime fruit options are watermelons and muskmelons because of their high-water content. Choose a muskmelon over a watermelon if you enjoy melons. Muskmelons are preferable because they have more fibre and a lower glycaemic load than watermelon, which has a high glycaemic index. In addition, since watermelon contains less salt, it is excellent for people with high blood pressure.
- References
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/746770/nutrients
- https://pubmed.ncbi.nlm.nih.gov/28961574/
- Disclaimer
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