What is your favorite summer fruit? Chances are you will say mangoes. However, there is another summer fruit that you might adore – muskmelon, also known as Kharbuja. It is a watery fruit that most Indian households enjoy during the summer because it is refreshing and hydrates the body.

Let’s look at the nutritional benefits of muskmelon and how it helps different parts of your body stay healthy.

Nutritional facts per 100 grams

Muskmelon, also called sweet melon due to its strong musky smell, is a delicious summer fruit. This yellow-colored fruit has high water content and several muskmelon nutrition benefits.

Calories – 34
Proteins – 0.84 grams
Carbohydrates – 8.6 grams
Dietary fiber – 0.9 grams
Fat – 0.19 grams

Nutritional benefits of muskmelon

The whole fruit, from the flesh and skin to the seeds, is helpful for your holistic well-being. Take a look at muskmelon nutrition benefits:

Aids in digestion

Muskmelon is high in fiber and water content, which makes it a hydrating and cooling fruit. Therefore, it is a natural healer for people who suffer from digestive issues, such as indigestion and constipation. This fruit’s dietary fiber adds bulk to your diet, which helps cast a calming and cooling effect on the stomach, relieves constipation, and helps regulate bowel movements. In addition, the high vitamin C content in this fruit helps treat stomach ulcers.

Helps with diabetes

Muskmelon contains oxykine extract, which helps prevent diabetic nephropathy, a common complication of type 1 and type 2 diabetes, and has a low glycemic index (GI). This means that the glucose and fructose present in melon are simple sugars, making it suitable for diabetic patients and those dealing with obesity.

May prevent kidney stones

Muskmelon is a powerhouse of potassium, which can negate the ill effects of excess sodium. It relaxes blood vessels and aids the smooth flow of blood. It regulates high blood pressure, keeping your heart healthy, and the adenosine in muskmelon has blood-thinning properties, which reduce the risk of heart ailments.

Aids with high blood pressure

Muskmelon is a powerhouse of potassium, which can negate the ill effects of excess sodium. It relaxes blood vessels and aids the smooth flow of blood. It regulates high blood pressure, keeping your heart healthy, and the adenosine in muskmelon has blood-thinning properties, which reduce the risk of heart ailments.

Micronutrient powerhouse

This fruit contains three essential antioxidants – beta-carotene, zeaxanthin, and lutein- supporting vision and eye health. It also contains antioxidants, vitamins A and C, for healthy eye functioning. Vitamin A is potent in protecting individuals against eye afflictions like night blindness, cataracts, and xerophthalmia.

Promotes healthy sleeping

Muskmelon can help with insomnia and ensure a sound sleep because of its laxative properties. It contains melatonin, a hormone known to regulate sleep cycles. It also possesses stress-relieving properties by enhancing oxygen flow to the brain, making the mind calmer and stress-free. Including muskmelon in your diet may promote better sleep quality and energise you throughout the day.

Curbs menstrual cramps

Along with other muskmelon nutrition benefits, it has anticoagulant properties, which help dissolve clots and relieve muscle cramps during menstruation. Vitamin C present in muskmelon also helps to regulate a healthy menstrual flow. Consume muskmelon for at least the first two days of your period.

Muskmelon boosts immunity

The phytochemicals and vitamins C and A keep your gut healthy and boost immunity. In addition, Vitamin C stimulates the production of white blood cells and helps destroy invading toxins and microorganisms that can spread diseases.

The fruit’s high folate content removes excess sodium and reduces water retention problems in pregnant women. It prevents neutral disorders in fetuses and aids the production and maintenance of new cells.
Muskmelon seeds, when dried, can be added to foods, as they eliminate excess phlegm from the body and keep cold and cough at bay.
Consuming muskmelon can increase the flow of oxygen to the brain, which can relieve stress. It contains superoxide dismutase, which lowers blood pressure, relaxes nerves, and keeps stress at bay.
Muskmelon benefits include its anticoagulant properties, which can dissolve clots and ease menstrual cramps in women. It also helps regulate menstrual flow.
One of the surprising benefits of this fruit is that it can relieve toothache. A concoction of muskmelon’s skin boiled in water can be applied for dental care.
The muskmelon fruit has a negligible fat content. Therefore, it helps in weight management.

Keeps the body hydrated

Muskmelon keeps your body hydrated, especially in hot weather, as it contains about 90% water. High water content cooling properties and electrolytes helps regulate body temperature which makes muskmelon a great fruit for summer. When in doubt, just eat a muskmelon in summer.

Supports weight loss

Muskmelons contain about 90% water. They are low in calories and fat but rich in vitamins and minerals that are good for your health. Their high water and fiber content helps you feel full, which naturally reduces cravings and unnecessary food intake. This high fiber fruit, improves digestion and supports healthy weight loss.

Good for cardiovascular health

Muskmelon’s high potassium content helps control blood pressure, which naturally keeps your heart healthy. It also contains a compound called adenosine, which has blood-thinning properties and further supports heart health.

Improves vision and eye health

Muskmelon contains vitamin A and powerful antioxidants such as beta-carotene, lutein and zeaxanthin, which greatly benefit eye health. Research shows that these nutrients protect the eyes from oxidative damage caused by UV rays and eating muskmelon regularly may reduce the risk of developing cataracts because of its high vitamin content.

Reduces stress

Potassium acts as a natural stress-reliever and since muskmelons are high in potassium, they help keep your mind relaxed, stress-free and more focused.

Promotes healthy hair growth

Applying muskmelon pulp directly to your scalp is known to promote hair growth. The vitamin A in muskmelon helps stimulate sebum production, which keeps your hair healthy.

Muskmelon benefits for the skin

The high amounts of collagen protein in this fruit can make your skin look healthy and radiant and keep the skin tissues soft and tight.

The best time to consume muskmelon is either for breakfast or as a mid-meal snack between breakfast and lunch. It is a healthy post-workout fruit that regulates electrolyte content and hydrates your body. So, ensure capitalizing on muskmelon nutrition benefits.

Key Takeaways

Muskmelon is beneficial for digestion, helps manage diabetes, and may help prevent kidney stones.
It also plays a role in regulating high blood pressure, is rich in micronutrients, and can alleviate menstrual cramps.
The phytochemicals, along with vitamins C and A, promote gut health and enhance immunity.

Frequently Asked Questions

Can we eat muskmelon at night?

Yes, you can eat muskmelons at night, but it’s better to have them in the evening for proper digestion.

Does muskmelon help in weight loss?

Yes, muskmelons support weight loss because they are low in calories, rich in fiber and high in water content.

Is muskmelon safe during pregnancy?

Yes, muskmelons are generally considered safe and healthy during pregnancy. Their high water content helps keep you hydrated. However, if you have any food allergies, it’s best to consult an expert.

Can muskmelon be eaten on an empty stomach?

There are mixed views on this. Some say muskmelons can be eaten and are actually beneficial, while others believe they should be avoided as they may cause indigestion, acidity, or bloating, especially if you have a sensitive digestive system or pre-existing stomach issues.

How much muskmelon can I eat in a day?

One to two cups (about 120–240 grams) per day is an ideal serving size for most people. For personalized advice, you can always consult a dietician.

Table Of Contents

Nutritional facts per 100 grams