What is useful for a melon for a person – 10 proven facts
Melon has been grown for more than 1.5 thousand years, it has a sweet taste and an abundance of useful substances in its composition.
According to research, melon has a beneficial effect on the health of the cardiovascular, musculoskeletal, digestive, central nervous and endocrine systems. With regular use, the skin condition improves, the body's resistance to external infectious agents increases.
Content
10 useful properties
Below we will look at the main facts about the health benefits of melon, which have a scientific basis.
1. Rich composition
Per 100 grams of melon are accounted for the following biologically active substances:
| Name of the component | Specific gravity or approximate percentage of daily requirement |
| Carbohydrates | 9 grams |
| Dietary Fiber | 0.8 grams |
| Proteins | 0.6 grams |
| Fats | 0 grams |
| Vitamin C | 30 % |
| Vitamin B6 | 4,5 % |
| Folic Acid | 4,5 % |
| Vitamin K | 3,4 % |
| Potassium | 6,8 % |
| Magnesium | 2,6 % |
Melon has a fairly low calorie content (about 36 calories per 100 grams).
Also, according to the data researchers, melon pulp contains many compounds with antioxidant activity. These include: beta-carotene (converted in the body into vitamin A), phytoene, quercetin, caffeic acid.
2. Lowering blood pressure
Any diet rich in vegetables and fruits, connected
with a low risk of developing cardiovascular diseases.
According to the data American studies, melon is rich in potassium, which causes relaxation of smooth muscles and a decrease in the total peripheral resistance of arterial vessels, which causes a decrease in blood pressure.
Melon also contains practically no sodium, a trace element that causes an increase in blood pressure.
Melon can be used to prevent the development of hypertension (with a burdened family history or the presence of metabolic syndrome), as well as for the treatment of this pathology (together with medications).
In addition, melon normalizes the lipid profile of the blood, preventing the appearance of pathologies such as hypertension, coronary heart disease and myocardial infarction, stroke, etc.
3. Maintaining bone health
Melon pulp contains magnesium, vitamin K and folic acid – important components necessary for Maintaining bone strength
.
According to the data scientists from the USA, folic acid breaks down homocysteine, the high content of which in the blood is associated with low bone mineral density, changes in their microstructure and a tendency to fractures.
Vitamin K is responsible for the synthesis and transport of the main structural protein of bone tissues – osteocalcin. According to Iranian studies, vitamin K plays a key role in maintaining bone metabolism.
Magnesium is necessary to regulate the processes of building and destroying individual areas of bone tissue. With its deficiency, resorption prevails over the synthesis of new bone cells, which leads to the development of osteoporosis.
Melon also contains a small amount of calcium, phosphorus and zinc, which are also important for Maintaining bone health .
4. Prevention of diabetes mellitus
Foreign studies demonstrate
that regular consumption of any fruit reduces the risk of developing type II diabetes by 12%.
Inclusion of melon in the diet (at least 3 times a week) reduces the probability of developing complications associated with diabetes mellitus is 20.5%, the risk of premature death is 17%.
Despite the fact that the plant contains a large amount of carbohydrates, there is no rapid rise in blood glucose levels. This effect is slowed down by the presence of fiber and a large number of antioxidants in the composition.
5. Improving physical performance
By of information
, cited by the American Dietetic Association, melon contains key electrolytes (potassium, calcium, magnesium, sodium), as well as a significant amount of water, which are necessary for the full replenishment of body fluids.
Such a combination of nutrients in combination with water perfectly quenches thirst, increases mental and physical performance (during intensive training), makes it easier to tolerate the high temperature of the surrounding air.
6. Maintaining skin health
Melon is a rich source of vitamin C, which regulates the synthesis of collagen, the main structural protein of the skin responsible for elasticity.
According to data American experts, an adequate level of vitamin C not only improves the aesthetic properties of the skin (preventing the appearance of wrinkles, increasing elasticity), but also reduces the risk of developing infectious and inflammatory diseases by stimulating local immune factors.
According to scientists from New Zealand, vitamin C protects the skin from harmful ultraviolet solar radiation, prevents the appearance of burns during prolonged exposure to the sun.
Despite the fact that vitamin C can be obtained from many other sources, only 300 grams of melon fully meet the daily requirement for this nutrient.
7. Strengthening the immune system
Vitamin C is one of the most well–known substances necessary for a full and harmonious The immune system works
.
Melon accelerates the proliferation of "immune cells", improves the recognition of foreign particles trapped in the body.
Proven that against the background of regular consumption of melon, the risk of developing infectious and inflammatory diseases of the upper and lower respiratory tract (ARVI, bronchitis, pneumonia) decreases, and if present, the total duration of the course decreases.
8. Improving the functioning of the digestive system
Melon – source of dietary fiber
for the human body.
Proven that fiber inhibits the vital activity of pathogenic bacteria in the intestine, stimulates the growth and reproduction of beneficial bacteria. With the normal composition of the microflora, infectious-inflammatory and malignant diseases of the gastrointestinal tract are less common, stools are normalized (constipation is less common).
Fiber is also insignificant reduces the rate of absorption of sugar by intestinal epithelial cells and regulates its concentration in the blood.
It has been noted that people who consume little fiber are significantly more likely to have colon and rectal cancer. The biological effect is associated with butyrate, which is released when bacteria interact with dietary fibers.
9. Prevention of diseases of the visual organs
The composition of melon enter
The two strongest antioxidants are lutein and zeaxanthin.
Foreign specialists assume that these substances reduce the risk of age-related macular degeneration, which contains photoreceptors and is responsible for visual acuity.
Against the background of regular consumption of melon, the maintenance of visual eye function throughout life is also noted, other pathologies are less common.
10. Weight loss
By of information
experts from the USA, eating melon or watermelon contributes to the health of overweight or obese people.
The biological effect is due to the fact that these products accelerate the oxidation of adipocytes (adipose tissue cells) in order to obtain energy for the needs of the body.
Melon is also rich in water and fiber, which quickly fill the stomach and suppress hunger. As a result, cravings for food and, accordingly, the amount of food consumed decrease over the next few hours.
Possible harm and contraindications
Melon is usually well tolerated. But in some situations (especially with excessive use), a number of side effects may develop:
- Heart failure (arrhythmias, hypotension). Melon contains potassium, and its excess is deadly to the body. For this side effect to occur, it is necessary to consume at least 4-5 kg of fruit at a time.
- Dyspeptic disorders. The appearance of bloating, belching, heartburn is characteristic, which reflect the activity of fermentation of sugars in the intestine.
- Allergic reactions. Are extremely rare and usually in "mild forms".
It is important to note that women can include melon in their diet during pregnancy. The plant contains a lot of useful vitamins (especially folic acid) and minerals necessary for the proper laying of fetal organs.
Also melon improves the overall emotional background , increases resistance to stress, prevents the development of gestational diabetes mellitus, preeclampsia, eclampsia.
Short answers to questions
The most common questions about eating melon are discussed below:
- Which variety is better? Any kind of melon is extremely useful for humans. Sweet varieties (Delano, Kolkhoznitsa, Torpedo, etc.) are better used in order to normalize stool, reduce blood pressure. Bitter varieties (Momordica) are perfect for patients with type II diabetes mellitus, as they have the most pronounced hypoglycemic effect.
- How much code should I use? It is recommended to eat no more than 500-700 grams of melon per day. There are no restrictions on eating on an empty stomach – melon can be eaten on an empty stomach, for example, in the morning for breakfast.. It is not recommended to eat melon at night before going to bed, this will overload the digestive system and cause sleep disorders (prolonged falling asleep, light and shallow sleep).
- Is it possible to dry it? Yes! Dried melon is usually used to strengthen the immune system and maintain bone health. However, it has a high calorie content (about 340 calories per 100 grams of product) and contains a lot of carbohydrates, which makes it an undesirable product in the presence of obesity or diabetes mellitus.
- Can I eat seeds? Yes! Melon seeds are recommended to be pre-ground until a homogeneous powder is obtained. Sunflower seeds are used to increase libido and improve the health of the heart and blood vessels.
- Which is more useful: watermelon or melon? Both plants have almost the same composition and energy value. However, watermelon is most beneficial for the digestive system (it contains more fiber), and melon is for boosting immunity (it is rich in vitamin C).
- Application of essential oil. Melon essential oil has a beneficial effect on the emotional background and the state of the central nervous system. Used for eliminate the feeling of fatigue and overstrain, stress therapy and various mental disorders.
Conclusion
- Melon is rich in vitamins (especially vitamin C and folic acid), macro- and microelements, antioxidants, which are necessary for the smooth functioning of the endocrine, nervous, digestive and cardiovascular systems.
- Against the background of regular use, there is a strengthening of immunity, an increase in bone strength, and malignant diseases are less common.
- It is recommended to include it in the diet of pregnant women in order to prevent fetal malformations.
