Beat The Heat Naturally — Add Muskmelon To Your Summer Diet Now

As temperature soar across India, muskmelon, commonly known as kharbuja, emerges as one of the healthiest and most refreshing summer fruit. Rich in water content, essential vitamins, and gut-friendly nutrients, this fruit has numerous other health benefits as well.

"Muskmelon is far more than just a refreshing summer fruit, it’s a powerhouse of nutrients that contribute to overall health and wellbeing,” says Ms. Vandana Verma, Principal Dietician & HOD, Sir Gangaram Hospital, Delhi.

Interestingly, muskmelon has also caught the attention of the wellness industry. Pharmaceutical companies are now tapping into its potential for health juices and supplements due to its nutrient-dense and therapeutic qualities.

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Nutritional Benefits Of Muskmelon

According to Ms. Verma, here are the science-backed advantages of adding muskmelon to your diet:

  • Excellent Hydration: With over 90% water content, muskmelon keeps the body cool and prevents dehydration during hot months.
  • Low-Calorie Fruit: With just 35 kcal per 100 grams, it’s perfect for weight loss diets.
  • Vitamin C Rich: Strengthens immunity, improves skin, and aids wound healing.
  • Beta-Carotene (Vitamin A): Enhances vision, skin glow, and reduces oxidative stress.
  • Potassium-Packed: Supports healthy blood pressure and cardiovascular function.
  • Folate Boost: Promotes cell regeneration, crucial for pregnant women.
  • High Fibre: Encourages digestion, relieves constipation, and improves satiety.
  • Anti-Inflammatory And Antioxidant: Studies have shown that muskmelon seed and stem extracts can fight inflammation and oxidative stress.
  • Metabolic Support: Research indicates anti-diabetic and anti-lipidemic properties in recommended amounts.

“Muskmelon is a gift for people dealing with obesity or blood pressure issues. It’s rich in fibre and low in glycemic load,” says Ms. Priyanka Arora, Senior Dietician, Sir Gangaram Hospital, Delhi.

Who Should Avoid Muskmelon: Kidney Patients, Allergies, And IBS Risks

While muskmelon is generally safe, there are medical exceptions where caution is advised:

  • Kidney Patients: “Those with kidney disease should consume muskmelon in moderation due to its potassium content,” cautions Ms. Priyanka Arora.
  • Diabetic Patients: “Muskmelon has a moderate glycemic index (around 65), but its glycemic load is low,” explains Ms. Vandana Verma. “When eaten in moderation and paired with a protein or fibre-rich snack, it can safely be included in a diabetic diet. However, it is best consumed whole rather than juiced, to retain its fibre content."
  • People With Ragweed Allergies: “People with ragweed pollen allergies may develop oral allergy symptoms after eating muskmelon due to cross-reactivity between similar proteins,” adds Ms. Verma.
  • IBS (Irritable Bowel Syndrome) Patients: Ms. Verma also explains, "While it may trigger bloating or discomfort in some, particularly those with diarrhea-predominant IBS, others may find its high water content helpful in relieving constipation," she adds.

Is It Safe To Eat Muskmelon At Night? Here’s What Experts And Ayurveda Say

A long-standing belief in Indian households says muskmelon should not be eaten after sunset. So, is there any truth to this?

“Muskmelon is a wonderful hydrating fruit, but consuming it late at night can cause digestive discomfort for some,” says Ms. Priyanka Arora.

Ms. Vandana Verma elaborates further, "Some individuals experience bloating or indigestion when consuming water-rich fruits like muskmelon late at night, especially on an empty stomach or after a heavy dinner." From an Ayurvedic perspective, muskmelon is considered a kapha-aggravating fruit. Since kapha dominates during the nighttime, Ayurveda advises avoiding muskmelon at that time, as it may slow down digestion or lead to mucus buildup. While there is no scientific study that directly bans eating muskmelon at night, Ms. Verma adds, “It’s best to consume it earlier in the day for better hydration and digestion.”

Experts have suggested that for optimal nutrient absorption and digestive comfort, muskmelon is best enjoyed as a mid-morning snack or an early evening refreshment.

[Disclaimer: The information provided in the article is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]

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