Summer time is understood for a lot of seasonal fruits, together with the hydrating and juicy melons. And, the range is a lot — from watermelon, muskmelon, wax melon, to galia melon — that we are sometimes spoilt for alternative. Whereas all of them are useful for well being and all may be relished moderately, it’s only good to learn about their particular dietary advantages, so you understand which one to select based mostly in your well being objectives.

“Every melon has its personal distinctive dietary profile and potential advantages. Watermelon is hydrating and incorporates lycopene; muskmelon (cantaloupe) is wealthy in nutritional vitamins A and C; galia melon gives vitamin C and potassium; whereas wax melon (winter melon) is low in energy and fats, and is hydrating,” mentioned Sameena Ansari, senior dietitian and nutritionist, CARE Hospitals, Hello-Tec Metropolis, Hyderabad.

Beneath is the dietary profile of every melon. as shared by Ansari:

Which is your favorite melon? (Inputs: Sameena Ansari; design: Abhishek Mitra)

Watermelon vs muskmelon vs galia melon vs wax melon

Talking with indianexpress.com, Ushakiran Sisodia, registered dietician and scientific nutritionist — food regimen and vitamin, Nanavati Max Tremendous Speciality Hospital mentioned, “Melons, together with watermelon, muskmelon, galia melon, and wax melon, current a various array of dietary advantages, every providing a novel profile of important nutritional vitamins and minerals”.

Beneath are well being advantages of every of the melons:

Eat watermelon for hydration and lycopene

Watermelon, with its excessive water content material of 92%, is a wonderful alternative for sustaining hydration. Notably, it’s wealthy in lycopene, a robust antioxidant related to quite a few well being advantages equivalent to improved coronary heart well being, bone well being, and probably decreasing the danger of sure forms of most cancers.

Watermelon, with its excessive water content material of 92%, is a wonderful alternative for sustaining hydration (Pic supply: Pixabay)

Eat muskmelon for supporting immune system and folate

The muskmelon, or cantaloupe as recognized in the US, provides excessive portions of nutritional vitamins A and C. Vitamin A performs an important position in sustaining pores and skin well being, whereas vitamin C helps a strong immune system. The muskmelon can also be excessive in folate, a vitamin vital for the manufacturing and upkeep of latest cells, particularly vital during times of speedy cell development.

The muskmelon can also be excessive in folate, a vitamin vital for the manufacturing and upkeep of latest cells, particularly vital during times of speedy cell development. (Pic supply: Freepik)

Eat galia melon for vitamin c and coronary heart well being

The galia melon is one other wholesome alternative, providing an excellent supply of vitamin C and dietary fiber. Whereas it incorporates barely extra sugar in comparison with different melons, it may be part of a balanced food regimen when consumed moderately.

The Galia Melon is one other wholesome alternative, providing an excellent supply of vitamin C and dietary fiber. (Pic supply: Freepik)

Eat wax melon to assist weight reduction

Lastly, the wax melon or winter melon stands out for its low calorie content material. It’s generally utilized in conventional Chinese language medication, owing to its potential advantages in decreasing irritation, selling digestive well being, and supporting weight reduction efforts.

Wax Melon or Winter Melon stands out for its low calorie content material. (Pic supply: Getty/ThinkStock)

Do’s and don’ts when shopping for and consuming melons

Listed here are some common do’s and don’ts in the case of consuming melons, shared by Ansari:

Dos:

*Wash the melons totally earlier than chopping or consuming to take away any dust or micro organism on the outer pores and skin.
*Select ripe melons by checking for a pleasing aroma, agency pores and skin, and vibrant colors.
*Retailer ripe melons within the fridge to increase their shelf life and keep freshness.
*Eat melons as a part of a balanced food regimen that features quite a lot of fruits, greens, complete grains, lean proteins, and wholesome fat.
*Get pleasure from melons moderately, contemplating portion sizes, particularly in case you are watching your calorie or sugar consumption.
*Experiment with totally different melon varieties and incorporate them into varied recipes, equivalent to salads, smoothies, or desserts.

Don’ts:

*Eat melons when you’ve got recognized allergic reactions or sensitivities to them. For those who expertise any opposed reactions, it’s greatest to keep away from these particular melon varieties.
*Eat overripe melons, as they could have an disagreeable style or texture and could also be extra prone to bacterial development.
*Go away lower melons at room temperature for an prolonged interval, as this may enhance the danger of bacterial contamination. Retailer lower melons within the fridge and eat them inside a number of days.
*Rely solely on melons to your dietary wants. Whereas they provide varied well being advantages, it’s vital to have a well-rounded food regimen that features quite a lot of nutrient-rich meals.
*Eat unripe melons, as they could be much less flavourful and have a more durable texture. Give them time to ripen earlier than having fun with them.

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