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In the battle of melons, the winner is

Summer is known for many seasonal fruits, including the moisturizing and juicy melons. And the variety goes so much from watermelon, melon, wax melon, galia melon that we are often spoiled for choice. While all are beneficial to health and all can be enjoyed in moderation, it’s good to know their specific nutritional benefits so you know which one to choose based on your health goals.

Each melon has its own unique nutritional profile and potential benefits. Watermelon it is moisturizing and contains lycopene; melon (melon) is rich in vitamins A and C; galia melon provides vitamin C and potassium; while wax melon (winter melon) is low in calories and fat and is hydrating, said Sameena Ansari, senior dietitian and nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad.

Below is the nutritional profile of each melon. as shared by Ansari:

What’s your favorite melon? (Input: Sameena Ansari; designer: Abhishek Mitra)

Watermelon vs melon vs galia melon vs wax melon

Speaking to indianexpress.com, Ushakiran Sisodia, Registered Dietitian and Diet and Nutrition Clinical Nutritionist, Nanavati Max Super Specialty Hospital said, “Melons, including watermelon, cantaloupe, galia melon and wax melon, have a wide range of benefits. nutritional properties, each offering a unique profile of essential vitamins and minerals.

Below are the health benefits of each of the melons:

Eat watermelon for hydration and lycopene

Watermelon, with its high water content of 92%, is an excellent choice for staying hydrated. In particular, it is rich in lycopene, a powerful antioxidant associated with numerous health benefits such as improved heart health, bone health and possibly reducing the risk of certain types of cancer.

Watermelon, with its high water content of 92%, is an excellent choice for maintaining hydration (Photo source: Pixabay)

Eat cantaloupe to support your immune system and folate

Cantaloupe, or cantaloupe as it is known in the United States, offers high amounts of vitamins A and C. Vitamin A plays a crucial role in maintaining healthy skin, while vitamin C supports a robust immune system. The melon is also rich folatea vitamin required for the production and maintenance of new cells, especially important during times of rapid cell growth.

Cantaloupe is also rich in folate, a vitamin needed for the production and maintenance of new cells, especially important during times of rapid cell growth. (Photo source: Freepik)

Eat Galia melon for vitamin C and heart health

Galia melon is another healthy choice, offering a good source of vitamin C and dietary fiber. Although it contains slightly more sugar than other melons, it can be part of a balanced diet when eaten in moderation.

Galia melon is another healthy choice, offering a good source of vitamin C and dietary fiber. (Photo source: Freepik)

Eat wax melon to support weight loss

Finally, the wax melon or winter melon stands out for its low calorie. It is commonly used in traditional Chinese medicine, due to its potential benefits in reducing inflammation, promoting digestive health, and supporting weight loss efforts.

Wax Melon or Winter Melon is distinguished by its low calorie content. (Photo source: Getty/ThinkStock)

The do’s and don’ts of buying and eating melons

Here are some dos and don’ts when it comes to consuming melons, shared by Ansari:

What to do:

*Wash melons thoroughly before cutting or consuming them to remove any dirt or bacteria on the outer skin.
*Choose ripe melons making sure they have a pleasant aroma, firm skin and bright colours.
*Store ripe melons in the refrigerator to extend shelf life and maintain freshness.
*Consume melons as part of a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats.
*Enjoy melons in moderation, considering portion sizes, especially if you’re watching your calorie or sugar intake.
* Experiment with different melon varieties and incorporate them into various recipes, such as salads, smoothies or desserts.

What not to do:

*Consume melons if you have known allergies or sensitivities to them. If adverse reactions occur, it is best to avoid those specific melon varieties.
*Consume overripe melons, as they may have an off-flavor or texture and may be more susceptible to bacterial growth.
*Leaving cut melons at room temperature for an extended period, as this can increase the risk of bacterial contamination. Store the cut melons in the refrigerator and consume them within a few days.
* Rely solely on melons for your nutritional needs. While they offer various health benefits, it’s important to have a complete diet that includes a variety of nutrient-dense foods.
*Consume unripe melons, as they may be less tasty and have a harder texture. Give them time to ripen before enjoying them.

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