How much melon can you eat per day: consumption rates, beneficial properties and calorie content
Man began to grow melon long before our era, and now there are more than three hundred different varieties for every taste. Among them there are crumbs weighing no more than 250 g, elongated and indistinguishable in shape from cucumbers, and even fruits covered with thorns.
Melon is extremely beneficial for the body. But at the same time, it is not at all as harmless as is commonly believed. For some people it is strictly contraindicated. To ensure that eating melon brings only pleasure and benefit and does not result in trouble, we advise you to familiarize yourself with its features.
Composition and nutritional value
There is a myth that melon contains only water and sugar and is completely useless. A detailed study of its pulp, peel and seeds proved the opposite. Fruits are a storehouse of various beneficial vitamins and minerals..
100 g of melon contains:
- calories - 34 g;
- fats - 0.2 g;
- saturated fat - 0.1 g;
- polyunsaturated fatty acids - 0.1 g;
- monounsaturated fatty acids - 0 g;
- cholesterol - 0 mg;
- sodium - 16 mg;
- potassium - 267 mg;
- carbohydrates - 8 g;
- fiber - 0.9 g;
- sugar - 8 g;
- proteins - 0.8 g;
- vitamin A - 3% of the permissible daily dose (ADI);
- vitamin C - 30% of the ADI;
- vitamin B6 - 4.5% of the ADI;
- folic acid - 4.5% of the ADI;
- vitamin K - 3% of the ADI;
- potassium - 7% of the ADI;
- magnesium - 2% of the ADI.
This is interesting! The calorie content of melon largely depends on the variety.Some varieties (for example, Kolkhoznitsa) have an energy value of only 30 kcal, while for others this figure exceeds 40 kcal.
Melon pulp and seeds contain compounds with high antioxidant capacity, including beta-carotene, starch, proteins, carbohydrates, dietary fiber, free organic acids, potassium, iron, vitamins C, PP, B1, B2, carotene, folic acid, magnesium, phosphorus, calcium, inositol, silicon.
All these substances benefit the body, and without some its functions are completely impossible. Let's look at the beneficial properties of the main ones:
- Silicon improves the condition of skin and hair.
- Iron is essential for the normal functioning of the circulatory system. Melon contains 17 times more iron than milk and 3 times more than fish.
- Vitamin C restores and strengthens the immune system. 100 g of melon contains almost a third of the daily value of this vitamin, which makes it an excellent alternative to citrus fruits, especially for those who are allergic to them.
- Beta-carotene makes the skin soft and smooth, improves its color. Here, melon is considered one of the record holders for the content of this substance, surpassing even carrots.
- Folic acid is extremely important for the normal functioning of the nervous system. It promotes the production of serotonin (the hormone of joy), which is known to give a person peace of mind and improve mood. This acid is also involved in the process of hematopoiesis.
- Magnesium is useful for the normal functioning of the heart muscle.
First of all, people should pay attention to melonwho suffer from atherosclerosis, anemia, cardiovascular and kidney and liver diseases, nervous system disorders.It strengthens the immune system, increases hemoglobin levels, helps with insomnia and normalizes bowel movements for constipation.
This is interesting:
Standards of use
Sometimes it is difficult to resist the temptation to eat an extra piece of sweet and juicy pulp, especially on a hot day. However nutritionists and gastroenterologists do not recommend exceeding the permissible limits for melon consumption. There are several reasons for this:
- Melon contains a lot of coarse fruit fiber. On the one hand, it helps cleanse the intestines and helps with constipation, but on the other hand, it can itself cause eating disorders. Digesting fiber requires a lot of resources from the digestive system. Therefore, additional load on the gastrointestinal tract in the form of related products can lead to unpleasant consequences.
- Unlimited consumption of melon can cause the body to be overloaded with healthy fats and proteins, causing an imbalance. For health and normal functioning of the body, it is important to observe the daily intake of certain elements.
- The fruits have a high sorbitol content. In moderation, it has a beneficial effect on the body. But consuming too much of this substance can lead to diarrhea and flatulence.
- If you eat melon in large quantities, it can burn the intestinal and stomach lining. To avoid this, it is necessary to dose the portions.
As you understand, Abuse of melon can lead to very unpleasant consequences. In order not to harm yourself, nutritionists recommend exercising restraint in consuming this product.
How much melon can you eat per day? Adults can consume no more than 300–500 g in 3-4 doses. In this case, it is worth maintaining an interval of 1 hour before eating and 2 hours after it.
For bedtime
Nutritionists have concluded that eating melon before bed is undesirable.. At night, digestion is slower than during the day. Due to the large amount of fiber in melon, the load on the gastrointestinal tract increases, especially on the pancreas.
This can lead to bloating and discomfort, which do not at all contribute to sound sleep. Additionally, eating sweet or sour foods late at night can impair sleep quality.
The approximate digestion time for melon is 30–40 minutes.. This is more than the absorption of most fruits and vegetables. Also, a number of minerals contained in melon accumulate in the intestines and are excreted for a long time.
To avoid unpleasant nighttime sensations It is recommended to consume melon 3 hours before bedtime. During this time, the body will have time to completely digest and absorb all the substances.
For expectant mothers
The most pressing issue of proper nutrition is in pregnant women, young mothers and small children. Doctors have concluded that eating melon has a positive effect on the health of pregnant women.
This is primarily due to the abundance of folic acid in fruits.. It improves mother's digestion and stimulates the development of the baby's circulatory system. The peculiarity of this substance is that it is destroyed during heat treatment, so the range of products from which it can be obtained is limited.
We should not forget that melon effectively and gently removes water from the body. This helps avoid swelling, which often causes a lot of inconvenience for pregnant women.The daily intake recommended by nutritionists for pregnant women is no more than 200 g, that is, approximately 2 slices.
For children
For young children aged 1.5–2 years, melon is also recommended to be included in their diet.. Its use has a beneficial effect on the functions of the gastrointestinal tract and prevents intestinal obstruction. But we also must not forget about the risk of allergies. Feeding should start with small portions and at first carefully monitor the baby’s condition.
Note! A number of allergens tend to accumulate in the body. This can lead to the fact that, already becoming an adult, the child will begin to dislike melon.
Use while dieting
Contrary to many beliefs, melon works well as a dietary food product. With its help, fat cells are destroyed and body tissues are nourished. The pulp not only gives you a feeling of fullness for a long time, but also replenishes the lack of water.
Due to a number of substances the body is cleansed of heavy animal fats, toxins and cholesterol. It also has diuretic properties, which is important for those who want to lose weight. With this diet, you need to consume 1–1.5 kg of melon per day in 4-5 doses.
Important! The melon diet has a number of restrictions. Gastroenterologists do not recommend using melon pulp as the main component for more than three days.
The variety, consistency and sweetness of the melon are important for the effectiveness of the diet.. It is best to lose extra pounds thanks to fruits with fibrous or dense pulp. A mealy structure indicates a lower amount of mineral salts and sucrose. The value of such fruits is not so high.
Generally To cleanse the body, it is best to choose round and sweet melons, for example, varieties Medovaya and Kolkhoznitsa. In addition, they are the least caloric.
There is a myth that you need to choose unripe fruits for your diet.. This is wrong. Unripe melons do not contain many substances beneficial to the body. In addition, like all green vegetables, they can cause stomach upset.
Fasting days
Melon is also quite suitable for eating on fasting days.. Thanks to it, the body receives a sufficient amount of vitamins and fluids without needing water or additional nutrition.
Unlike watermelon, melon is more gentle on the kidneys and it does not cause swelling. In a few days, up to 2–3 kg of water can be lost from a mass of 70 kg. Further weight loss will occur less due to the effect on fats and subcutaneous components.
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Combination of melon with other products
A distinctive feature of melon is that it is completely incompatible with other products., especially dairy. Consuming it with fruit, yoghurt, sour cream, milk or cream can lead to intestinal colic, indigestion and bloating. It should not be used as an appetizer for main courses or as a dessert after a hearty lunch.
You can’t combine melon with drinks either.. Washing it down with kefir, milk, alcohol, lemonade and even plain water can also result in intestinal colic and bloating. Also, due to the abundance of fluid in the fetus itself, there is a strong load on the kidneys.
Contraindications
Unfortunately, not all people have access to this delicacy. Even with healthy digestion, eating too much melon can cause indigestion.. Who shouldn't eat melon? First of all, it is contraindicated for people with diseases of the gastrointestinal tract. For those who suffer from gastric and duodenal ulcers, as well as other intestinal diseases, it is better to avoid melon. It is strictly not recommended to use it during a period of exacerbation of the disease.
The controversial issue of melon consumption by diabetics. Nutritionists agree that excessive consumption of melon is dangerous for such patients. Its glycemic index is 72. This is high, so your blood sugar levels may rise. Therefore, people suffering from diabetes should consult a doctor.
Nursing mothers should avoid eating melon. Some substances enter the baby's body through milk and can cause digestive upset. This is due to the fact that the baby’s body is not yet able to process them.
Do not forget that melon is a heavy food even for an adult body.. It is not recommended to feed it to a child under the age of one and a half years. This can cause diarrhea and colic. To avoid unpleasant consequences, at first you should limit yourself to apples, pears, bananas and peaches.
Conclusion
Melon is a healthy and tasty product that is loved by everyone, young and old. Its value is undeniable, but we should not forget about possible side effects.
The most important thing in consuming melon is moderation and consumption separately from other foods. If you follow simple nutritional rules, it gives pleasure and benefits the body.