Top 15 Health Benefits Of Muskmelon and Recipes

Muskmelon is a sweet and refreshing summer fruit that has rich water, and fiber content and is packed with the goodness of several key nutrients. Apart from its refreshing nature, Muskmelon is claimed to have immense benefits that can help treat several diseases.

High on vitamins, Muskmelons can be very beneficial for eye health. It is also considered beneficial for the skin since it can help to keep it hydrated and healthy.

Nutritional Values of Muskmelons Per 100 g (3.5 oz)

muskmelon for diabetes

Muskmelons are high in nutrients and contain a wide range of vitamins and minerals. They’re particularly abundant in vitamin C, a water-soluble vitamin that aids in disease prevention and immunity.

Vitamin A, a micronutrient important for healthy eyesight, skin cell turnover, and growth and development, is also present in some varieties.

Muskmelons also contain antioxidants, which are molecules that protect cells from damage. Gallic acid, ellagic acid, and caffeic acid are some of the key antioxidants found in Muskmelons.

This table represents several nutrients and their amounts present in 100 g of Muskmelon:

Nutritional Value of Muskmelon
Nutrients (in 100 grams of Muskmelon) Its amount
Calories 53
Fat 0.3 grams
Carbs 13 grams
Fiber 2 grams
Sugar 12 gram
Protein 1gram
Vitamin C 64 %of RDI
Potassium 29% of RDI
Folate 8% of the RDI
Niacin 7% of the RDI
Vitamin B6 7% of the RDI
Magnesium 5% of the RDI
Vitamin K 3% of the RDI

Also Read: Nutritional Value and Benefits of Almonds

Glycemic Index of Muskmelons

The glycemic index (GI) is a method to measure how quickly sugar levels rise in blood after eating a particular food. The lesser the GI score of the food is, the more diabetic friendly it is considered as it will slowly release blood glucose levels.

Whereas, the glycemic load (GL) is a more precise metric that calculates not only the glycemic index of food but also the number of carbohydrates in one serving. A score of 10 or below is rated as low GL.

With a glycemic index of 65, Muskmelon falls in the medium glycemic index category and is considered completely safe for all lifestyle diseases when matched with a glycemic load of 3.14 for a serving size of 150 gm (1 cup).

Also Read: Can Diabetics Eat Jaggery?

Health Benefits of Muskmelons

muskmelon nutrition

A nutrient-dense fruit, Muskmelon has been linked to several health benefits. Here are a few of the best muskmelon health advantages.

Strengthen Immunity

High on vitamin C, a micronutrient that is critical for your immune system’s health, Muskmelon helps lower the intensity and duration of respiratory illnesses such as the common cold by flushing out excess phlegm from the system.

Muskmelon also is a good source of vitamin A, a substance that helps your body fight infection and disease by assisting in the production of white blood cells.

The presence of antioxidants like caffeic acid and ellagic acid in Muskmelon makes this delicious fruit a must-have for your diet as these components not only protect your cells from damaging chemicals known as free radicals but they are known to aid in the prevention of chronic diseases such as heart disease.

Also Read: HbA1c Test, Levels and Normal Range

Promotes Weight Loss

Muskmelons benefits include weight loss because they are low in calories but are abundant in vitamins and minerals that your body requires for optimal health and performance. This nutrient-dense fruit has a high water content (approximately 90% water by weight), which might help you satisfy your water demands while also potentially aiding people to lose weight in a variety of ways.

Muskmelon also includes a significant quantity of fiber, which aids with digestion. Fiber keeps you full for a longer time, which might help you lose weight by limiting your overall calorie consumption.

Also Read: Can Watermelon is Safe For Diabetes Patients?

Helps in Inflammation

muskmelon benefits for skin

Muskmelons are known to have high anti-inflammatory properties due to the presence of vitamins such as vitamins C and A, which work as potent antioxidants in the body.

Notably, acute inflammation is a natural immune reaction of your body that aids in the fight against infection and the healing process. Chronic inflammation, on the other hand, may have a role in the development of illnesses such as heart disease, diabetes, and cancer.

Also Read: C Reactive Protein Normal Levels For Adults

Regulates Blood Pressure

Muskmelon benefits in blood pressure as being rich in potassium, Muskmelon helps to keep your blood pressure in check. Muskmelon’s high fiber and water content can also help in regulating blood pressure.

Improves Your Eyesight

Vitamin A, which is responsible for strengthening the eye muscles and protecting them from future problems, is found in abundance in Muskmelons. Also, carotene is present in muskmelon, which gives it vivid yellow, orange, and red colors and helps in preventing cataracts and improving vision.

Also Read: Is Sugarcane Safe For Diabetes?

Aids in Diabetes

Due to the low glycemic index and high fiber content with negligible fat, Muskmelons also control blood sugar levels very effectively.

Good for Stomach Ulcers

The high amount of vitamin C in this wonder fruit helps aid ulcer problems.

Also Read: Benefits of Sabja Seeds

Treats Constipation

muskmelon benefits

High on both water and fiber content, Muskmelon works wonders for those suffering from constipation. The water helps loosen up the stool while the fiber bulks it up for a better bowel movement.

Helps Flush Out Kidney Stones

The oxykine in muskmelon has been shown to be effective in treating renal stones and kidney diseases, while the fruit’s high water content cleanses the kidneys. Muskmelon also has diuretic properties that aid in the treatment of renal problems.

Also Read: Chai Seeds Benefits and Recipes

Safe for Pregnant Mothers

Muskmelon’s high folate content benefits pregnant women to lose weight by removing excess sodium and reducing water retention. When taken in moderation, it is safe for pregnant women.

Manages Sleeping Disorder

Muskmelons are believed to be effective in preventing sleep disorders such as insomnia due to the presence of a unique compound that helps relax brain nerves and calm anxiety.

Also Read: Triglycerides Normal Range

Relieves Menstrual Cramps

muskmelon glycemic index

The anticoagulant properties of Muskmelons and the presence of vitamin C, make this fruit a must-have for all women who go through menstrual cramps. Muskmelon not only dissolves clots and eases muscle cramps it also helps to regulate menstrual flow.

For painless periods it is recommended to have Muskmelon at least on the first 2 days of your menstruation cycle.

Prevents Cancer Symptoms

Packed with antioxidants and vitamin C, Muskmelons can also help in preventing cancer and malignancies by eliminating free radicals from the body.

Also Read: Yoga Asanas For Diabetes

Good for Acidity

Antioxidants and fiber are found in abundance in Muskmelons, which helps keep the mucous membrane healthy, thus preventing acid reflux and other stomach problems. Also, Muskmelons have a pH that is neutral which makes them a good choice for people who have acid reflux.

Helps with Cardiovascular Problems

Among the many health benefits of Muskmelons, one is to keep your heart healthy. The adenosine present in muskmelon gives it anticoagulant qualities that thin the blood, and reduces the risk of blood clots, hence, protecting you from cardiovascular diseases.

Also Read: Homeopathic Medicines For Diabetes

Delicious Muskmelon Recipes

This juicy and sweet fruit not only has a terrific taste and an aromatic freshness to it but it also has a lot of health advantages. To get the most of this delicious fruit, here are some refreshing recipes that will leave wanting more:

Muskmelon Juice

muskmelon juice

To beat the summer heat, Muskmelon juice can be your best choice as it will not only refresh you but will also replenish all the lost essential minerals and give you an instant boost of energy.

To make juice from this pulpy fruit, you just need to add some cold water to its pulp and mix until you get a pulpy, cooling juice.

Ingredients

Muskmelon: 600 grams, peeled and chopped

Ginger: 2 inches, grated

Lemon: 1, juiced

Salt and Pepper: to taste

Sugar: to taste

Ice cubes: a few

How to Make Muskmelon Juice Recipe

Step 1: To make the Muskmelon juice, blend all of the ingredients into a smooth puree in a blender. For the finest flavor, choose a muskmelon that is juicy and ripe.

Step 2: Add some cold water to get the desired consistency. Check salt and sweetness as per your taste.

Step 3: Now add a few ice cubes to the juice and serve chilled to your guests.

Also Read: Is Dhokla Safe For Diabetes Patients?

Muskmelon Kheer

The Muskmelon kheer recipe isn’t much different from your rice kheer. You just need to replace rice with muskmelon and boil it with milk, sugar, and dry fruits. So let’s get started! To make the Melon Kheer you need:

Ingredients

Sago (Saboodana): 1/2 cup

Watermelon: 1/2 small, seeds scooped out

Milk: 4 cups

Sugar: 1/4 cup

Green cardamom powder: a pinch

Kewra water: 1 teaspoon

Almonds: blanched and slivered 8-10

Instruction for Cooking

  • Wash sago and soak it in one and a half cups of water. After half an hour, drain the water and set the sago aside.
  • Scoop out melon balls from watermelon using a Parisienne scoop and put it in the refrigerator.
  • Now, in a thick-bottomed pan, bring milk to a boil, then add the sago and cook on low heat until the sago is translucent and cooked.
  • Add sugar and green cardamom powder and keep stirring it. Now remove the pan from the heat and let it cool before mixing in the kewra water.
  • Transfer the kheer to a bowl and chill it in the fridge.
  • Place melon balls in tiny glasses, pour sago kheer over top, and decorate with almond slivers to serve.

Muskmelon Ice Cream

muskmelon icecream

Nothing can beat the ice creams that are made with seasonal fruits. Muskmelon ice cream is so easy to make and can be an amazing way to relish your favorite summer fruit in a chilled way. To make this recipe you need:

Ingredients

Muskmelon: 1-1/2 cups

Milk: 100 to 125 ml, boiled and cooled

Condensed Milk: 100 gms

Milk Powder: 5 tablespoons (tbsp)

Vanilla Essence: 1/8 tsp

Strawberry Syrup: 3 tsp

Instruction to Make( Step-by-Step)

  • Take out the seeds and peel the skin of the muskmelon.
  • Grind the pulp to make a smooth thick pulp.
  • Take the pulp out in a freezer-safe bowl, and add milk, condensed milk, milk powder, and vanilla essence.
  • Beat the mixture well until it becomes frothy.
  • Transfer the container to the freezer for 4 hours.
  • Now remove it and beat again.
  • Put it back into the freezer for another 6-8 hours.
  • Now serve it in ice cream cups.

Also Read: Is Ghee Safe For Diabetes Patients?

Side Effects of Muskmelons

Muskmelons are full of nutrients and can be heavy on your stomach. Due to its laxative properties, too much of Muskmelons can be dangerous for your health. Also, people with prediabetes and type-2 diabetes should take it in small quantities or only on the recommendation of their dietician. Here are some of  the side effects of Muskmelons:

May Interfere with Blood Glucose Levels

Even though the glycemic index of Muskmelon is 65, which falls under the medium category, it still has 12 grams of sugar in it. Excess eating of Muskmelons can elevate sugar levels dangerously so it is always better to consult your healthcare professional before you consume it on a daily basis.

May Affect Digestion

Eating an excessive amount of Muskmelon can affect your gastrointestinal tract as melon is mostly water, sugar, and fiber. As microbes or bacteria need water and sugar to develop and expand, Muskmelons can provide the best environment for the microbes to spread across your GI tract.

May Induce Diarrhea

What makes Muskmelon a great fruit is its high water and fiber content. However, it has been reported that eating an excessive amount of it might cause diarrhea. Though Muskmelon contains sorbitol, a sugar molecule that is safe in small amounts, however, if consumed in large amounts, it is known to cause loose stools, bloating, and gastric problems. As a result, it’s critical to keep an eye on portions.

Also Read: Madhunashini Vati For Diabetes

Can Diabetics Eat Muskmelons?

People with Type-2 diabetes and prediabetes often wonder if they too can enjoy this sweet, refreshing seasonal fruit or will it interfere with their blood sugar levels? While a food low on the glycemic index is recommended for people with diabetes, Muskmelon that comes in the medium range can be a little too much for diabetics.

With a sugar content of 12 grams and 65 glycemic indexes, Muskmelons are to be eaten in consideration and in very small or recommended portions as directed by your doctor.

Conclusion

With 53 calories and an almost negligible amount of fat per 1-cup serving, adding Muskmelon to your diet plan is a smart way to incorporate essential nutrients and sweetness into your healthy eating plan.

Given the health benefits and the water and fiber content, Muskmelons are the best choice to beat the summer heat.

Also Read: Stimulate Your Pancreas to Produce Insulin

FAQs:

Is muskmelon good for the skin?

To eliminate wrinkles and keep the skin nourished, Muskmelon is a terrific fruit. The fruit is full of minerals including vitamins A, B, and C, which help the skin stay healthy, youthful, and supple in addition to keeping it soft and shining.

Can eating Muskmelon reduce weight?

With fewer calories and high water and fiber content, Muskmelon can be a life-changer for people who want to lose weight while eating healthy. Muskmelon makes you satiated for a long, hence indirectly helping you eat less.

Does Muskmelon relieve period cramps?

Good source of vitamin C, Muskmelons help in regulating menstrual flow. Also, its anticoagulant properties don’t let the clots form which further aids in periods and relieves women of cramps.

What is the best time to eat muskmelon?

As Muskmelon is slightly acidic, if consumed at night, it may hinder the process of digestion. So, it is recommended to eat Muskmelon before 7 pm for proper digestion.

Can we eat muskmelon daily?

Muskmelon can be included in daily diet to lose some weight as it is low in calories and high in fiber. It is also good for your eyes since it contains a lot of vitamin A. Muskmelon also contains a lot of micro-nutrients that make it a good choice for a regular diet but in moderation.

References

https://www.healthline.com/nutrition/muskmelon-vs-cantaloupe

https://food.ndtv.com/food-drinks/5-easy-muskmelon-kharbuja-recipes-for-detox-and-good-immunity-2252100

https://www.knowyourfood.in/blog/12-health-benefits-of-eating-muskmelon-and-side-effectsLast Updated on by Dr. Damanjit Duggal 

Disclaimer

The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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