Melon: Health Benefits And Harms

Content

• Description.
• Nutritional value and consumption rate.
• How to choose, store.
• Benefit.
• Contraindications.
• Compatibility with other products.
• Application in cooking

Description

Melon is a low-calorie fragrant fruit with juicy pulp and thin skin. The fruit is not only tasty, but also rich in fiber, macro- and microelements. Belongs to the pumpkin family, a relative of the cucumber. Therefore, some consider melon a vegetable.

Nutritional value and consumption rate

Depending on the variety of melon, its calorie content can vary from 30 to 38 kcal per 100 g.

In Russia, the most common varieties are "Torpedo" and "Kolkhoz Woman".

For 100 g of melon pulp, there are:

• 30–38 kcal;
• 2 g fructose (average glycemic index, 65).

The optimal rate (recommended) for adults per day: no more than 500 g of pulp.

Is it harmful to eat a lot of melon, we will consider in the paragraph "Contraindications".

How to choose, store

Season - summer, autumn.

You can find melons in grocery stores throughout almost the entire year - these fruits are brought from warm countries. Before transportation, various harmful substances can be used that allow melons to maintain a presentable appearance longer.

The gourds are often harvested ahead of schedule, as a result, melons do not have time to ripen in the sun naturally and develop vitamins and minerals that are beneficial to the body.

Therefore, local varieties bring more benefits to the body.

Depending on the cultivar, melon flesh can be white, pale yellow, yellow, or pale green, and the skin color can be creamy yellow, yellow, or green.

How to choose

1. Quality. The peel should be clean, without cracks, dents, cuts and stains (bacteria can easily penetrate and then multiply through damage).
2. Ripeness. Thin peel and dried stalk are signs of ripeness. Another way to test it is to hold the melon in one hand and lightly pat the fruit with the other hand. If the sound is echoing or sounds a little empty, this is what you need.
3. Aroma. The peel should have a sweet fruity aroma. The smell should be distinct, but at the same time subtle and sweetish.
4. Caution. You should not buy a melon already cut into pieces or halves - bacteria could already get into it.

How to store

Wash the melon with a sponge in lukewarm running water. Let dry or pat dry with paper towel.

Whole melons should be stored in a cool, well-ventilated place or in the refrigerator. Sliced ​​melon should be stored in the refrigerator to prevent spoilage and the growth of harmful bacteria.

Benefit

1. For improved digestion, detoxification, weight loss and maintenance

Melon contains soluble and insoluble fiber, rich in electrolytes and high-density nutrients that aid digestion, nutrition and detoxification of the body. Melon performs important functions: regulates the digestive tract;

• easily digestible (with fructose tolerance);
• helps to normalize water metabolism;
• acts as a diuretic;
• removes toxins, cholesterol particles.

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2. Restores the body's pH level

Melon is an alkaline food and helps to restore the optimal (natural) pH level in the body.

There are studies showing that it is most difficult for inflammatory processes and diseases to develop in alkaline environments (inside the human body).

About the benefits of alkaline foods:

• supporting bone health, reducing muscle atrophy and reducing chronic disease;
• increased levels of growth hormone, which improves cardiovascular health, memory;
• increasing the level of intracellular magnesium necessary for the functioning of many enzyme systems;
• activation of vitamin D.

3. Boosts Immunity, Helps Treat and Prevent Disease

Melon is a source of antioxidants and carotenoids that improve various functions.

Immune protection:

• supports cellular defense against pathogens;
• participates in metabolic processes - folic acid is activated and cholesterol is converted into bile acids;
• protects against inflammation and oxidative stress.

Some studies have found that lower levels of C-reactive protein (CRP) are observed in the bloodstream of people who systematically (but in moderate doses) consume melons.

The work of the heart, blood vessels:

• protects arteries from inflammation, blockage and free radical damage;
• Helps lower blood pressure, non-HDL (good cholesterol) plasma cholesterol levels.

Cancer control and disease prevention:

• protects cells from chronic inflammatory stress caused by free radicals;
• leads to apoptosis of cancer cells or to their self-destruction;
• reduces oxidative stress - a critical factor in the development of many chronic diseases, including cancer;
• It has chemoprotective properties - helping to protect healthy tissue from the harmful side effects caused by certain anticancer drugs.

4. Helps Muscle Recovery, Increases Endurance, Beneficial for Bone Health

Potassium is an electrolyte, an essential component of cellular and biological fluids, an important element for athletes.

Directional action:

• vasodilator, lowers blood pressure;
• protects against muscle spasms, cramps;
• helps to increase bone density and prevent osteoporosis;
• promotes rapid muscle recovery and reduces the load on the body as you build muscle mass, strength and endurance.

5. For eye health

Melon contains a complex of nutrients - beta-carotene, vitamins A and C, zeaxanthin and lutein.

For example, zeaxanthin, an important carotenoid, is absorbed into the retina of the eye, provides the organ with antioxidants and increases the protective function of filtering ultraviolet light.

There is a study that has shown a link between the antioxidants and carotenoids found in melon and a reduced risk of age-related macular degeneration (decreased central vision due to retinal disease at the back of the eye).

6. For skin health

Carotenoids can reduce the risk of developing skin cancer.

Some studies indicate that beta-carotene (alone or in combination with lutein and other carotenoids) can reduce the effects of sunburn.

Vitamin C stimulates the synthesis of collagen, an especially important element for women, helps in antioxidant protection against UV-induced skin damage, in wound healing, helps maintain elasticity, radiance and overall skin health.

7. Supports brain function, improves mood

Melon contains vitamin B6 and other B vitamins, which are very important for the functioning of the nervous system.

Low levels of vitamins B6 and B9 can cause low cognitive function, provoke the development of neurodegenerative conditions such as Alzheimer's disease and dementia (memory loss).

Vitamin B6 and other B vitamins normalize mood, help convert the hormones serotonin and norepinephrine into active “happiness hormones” that control mood. In addition, the level of energy and concentration increases.

8. For a healthy hormonal system in men and women

Substances contained in melon seeds help restore hormonal balance. It is necessary to take 2-2.5 tsp. seeds (previously crushed). Can be added to salads, soups, desserts.

Contraindications

• Allergy to melon.
• You can not eat melon on an empty stomach and immediately after breakfast, lunch and dinner (may cause nausea, vomiting, flatulence).
• What diseases can not eat melon? With liver diseases, ulcers (possible nausea, bloating), diabetes (increases blood sugar levels).
• It is not recommended for nursing mothers (the child may have digestive problems).
• A melon bought already cut is dangerous.
• Pre-cut fruits and vegetables can pose a risk of salmonella poisoning. It is better to buy a whole melon, wash and cut it yourself.
• Excessive consumption of melon.
• Abuse of the product creates a burden on the stomach, liver and kidneys. The level of sugar in the blood rises, diarrhea is possible.

Compatibility with other products

Incompatible combinations:

• Melon and cold water - cause rumbling, diarrhea.
• Melon and milk, fermented milk products - load the digestive system, causing disturbances in its work, diarrhea.
• Melon and honey - incompatibility can manifest itself in the form of intestinal obstruction.

Application in cooking

As a standalone dish

The melon is cut into slices, cubes, or an ice cream scoop is used to form balls.

In cooking

• smoothies;
• salads;
• jam, jelly, sorbets, marmalade and other desserts;
• summer (cool) soups.

Recipes

Summer soup "Melon, berries, herbs"

Products:

• melon seasonal;
• seasonal berries (blueberries, blackberries, strawberries);
• greens (mint, cilantro).

Cooking:

1. Peel the washed melon from the peel and cut into pieces, beat with a blender until you get a puree.
2. Cut up the greens.
3. Arrange the melon puree on plates, add the berries and sprinkle with herbs. Ready!

Time for preparing:

10 minutes.

Dessert "Melon with chia"

Products:

• melon seasonal;
• chia seeds.

Cooking:

1. Peel the washed melon from the peel and cut into pieces, beat with a blender until a puree is formed.
2. Pour the puree into a bowl and add the chia seeds. Leave them to swell for 30 minutes.
3. Pour into dessert bowl before serving. Ready!

Time for preparing:

40 minutes.