Diet

Honeydew Melon: Benefits, Nutrition, Side Effects & More

Honeydew melon, also known as honey melon, is a winter melon characterised by sweet, light green flesh. In addition, honeydew melons have a musky odour and pale, whitish-yellow smooth skin. Although the most significant appeal of honeydew melon is its flavour, it also has a bunch of health benefits. Honeydew melon is available worldwide and is a popular fruit. One also uses them in desserts, salads, snacks, and soups preparations.

It is one of the two chief cultivar varieties in the Cucumis melo Inodorus, muskmelon group. The other primary type is the wrinkle-rind casaba melon. Their appearance regarding size and shape makes them resemble their relative, cantaloupes.

Nutritional Value of Honeydew Melon

The numerous nutrients and plant compounds present in it may be the reason for its countless potential health benefits. 

100 grams of honeydew melon contains:

  • Energy: 36 kcals
  • Fat: 0g
  • Carbohydrates: 9g
  • Protein: 1g
  • Fibre: 1g

Honeydew melons are almost similar to cantaloupes. The similarity lies in macronutrients, calories, and water contents. However, cantaloupes contain more than double the amount of vitamin C. They also have over 60% more vitamin A. This vitamin form is available as provitamin A carotenoids.

Vitamins and Minerals

Honeydew contains fair amounts of vitamins and minerals such as:

  • Vitamin A: 0.9mg
  • Vitamin E: 0.02mg
  • Folate: 19µg
  • Zinc: 0.09mg
  • Vitamin C: 3mcg
  • Iron: 0.17mg
  • Calcium: 6mg

Vitamin A is good for vision, and vitamin C boosts immunity. In addition, both have antioxidant properties that provide various health benefits.

Uses of Honeydew Melons

Incorporating honeydew melons into your menu can be done effortlessly. It’s readily available around the globe. Additionally, it is cost-effective compared to other well-known fruits like cantaloupes or watermelons.

Easy to Add to Your Diet

You can consume it just as it is a slice of ripe, cool melon. However, you can always go for something more creative and fun. There are several other methods to enjoy this fruit: 

Salads

Honeydew melons can be sliced into bite-sized pieces and added to salad preparations. You can also add a teaspoon of olive oil to enhance its nutritional value.

Desserts

You can use it to prepare popsicles or ice cream by using it as a base in pureed form.

Breakfast

You can serve sliced melon along with cottage cheese or blend it down into a smoothie.

Soups

Prepare chilled soup with honeydew melon as a base and cucumber, peppers and mint.

Appetisers

Add melon slices to a spicy, tangy salsa or wrap its pieces with cured meats.

Health Benefits of Honeydew Melons

Honeydew Melon: Nutrition Facts, Health Benefits, Side Effects and More- HealthifyMe

1. May Help Reduce Blood Pressure

Generally, a diet plan rich in vegetables and fruits lowers the possibility of high blood pressure and cardiovascular diseases. Furthermore, certain studies suggest that a diet low in sodium and an adequate potassium intake may positively influence blood pressure regulation.

It is low-sodium and potassium-rich fruit. Hence, honeydew melon can help maintain healthy blood pressure. Try adding honeydew melons to increase your diet to increase your potassium intake. It is an excellent source of the element.

2. Vital to Bone Health

These melons contain various nutrients like vitamin K, magnesium and folate. Melons are particularly an excellent source of nutrient folate. It is crucial for the breakdown of homocysteine – high levels associated with a reduced bone mineral density over time. Research is still needed to draw perfect conclusions on the relationship between bone health and folate. However, consuming foods rich in folate may promote healthy bones by maintaining homocysteine levels within the normal range.

Vitamin K produces an essential structural protein in the bone known as osteocalcin. Therefore, adequate amounts of vitamin K are necessary for maintaining healthy bones. In addition, research suggests that nutrients like vitamin K may be beneficial for repairing and maintaining strong bones. 

Additionally, one can meet about 4% of their daily recommended magnesium needs with a single serving of honeydew. Magnesium is required to function well for building and breaking down bone tissue, making it another essential nutrient for bone health. Besides, Honeydew melons contain other bone-health supporting nutrients, including phosphorus, zinc, and calcium.

3. May Improve Blood Sugar Level

Certain researches indicate that consuming fruits like honeydew melons may help maintain blood glucose levels. Honeydew melon contains carbohydrates that might raise blood sugar levels temporarily. However, it is rich in fibre. Thus it helps in the slow rise of blood sugar levels. Studies show that foods like honeydew melons may benefit blood sugar control.

4. Rich in Electrolytes and Water

Water is the first thing that comes to our mind when thinking of hydration. Nevertheless, to effectively hydrate, our body needs more than just water. It also needs electrolytes. Honeydew melons contain about 90% water. However, they also have certain electrolytes, like potassium, calcium, magnesium and sodium. This blend of water and electrolytes makes this fruit an excellent source for hydration.

5. May Support Healthy Skin

Consuming honeydew melon might support skin health. It has a high content of vitamin C. Vitamin C is crucial for adequate collagen production. Collagen is a major structural protein essential for repairing and maintaining skin tissue. Furthermore, it is a fantastic antioxidant. A key research suggests that it might help guard your skin against sun damage. Although one can procure vitamin C from numerous food sources, consuming honeydew is an effortless way to boost your daily needs quickly. 

6. May Boost Your Immune System

Vitamin C is undeniably well known for its work in supporting immunity. Therefore, it is an excellent addition to your diet. 

Research suggests that dietary vitamin C might help prevent and treat certain respiratory and systemic infections like pneumonia and the common cold.

7. May Promote Proper Digestion

Honeydew melons are rich in fibre, a nutrient popular for supporting digestive health. Research has shown that sufficient dietary fibre intake slows blood sugar response and promotes bowel regularity and growth of gut-healthy bacteria. Although several other fruits and foods have high fibre contents, honeydew melons can undoubtedly contribute to one’s daily recommended fibre intake. Additionally, for individuals with digestive issues or those who newly introduce or reintroduce fibre into their diet, a lower-fibre fruit like honeydew melon might be better than other high-fibre fruits.

8. May Support Vision and Eye Health

Honeydew melon consists of two potent antioxidants – zeaxanthin and lutein. These two carotenoid compounds are popularly known to support eye health. Thus, they prevent the development of vision loss with age. 

Researchers suggest that regular consumption of foods containing these antioxidants, such as the honeydew melon, might help support improved eye function.

Possible Side Effects

1. May Hamper Sugar levels

Diabetes mellitus is a chronic disease that means elevated glucose levels in the blood. Therefore, too much melon intake might not be ideal for diabetes as it may cause glucose overload, leading to elevated glucose levels. In addition, the GI value of melons is usually high. Therefore, It is better to consult a medical health professional before consuming them regularly.

2. Effect in Gastrointestinal Tract

As per research, certain food combinations might disrupt the general functioning of the gastric fire. So, either ‘eat them alone or leave them alone. Please do not eat them with other food as it might upset your GI tract. Melons are mostly water, fibre and sugar. Certain microbes like bacteria require moisture and sugar to grow and develop. That is why drinking water post-consumption of melons might increase your chances of microbial growth across the GI tract.

3. Difficulty in Metabolising

It isn’t preferable to binge on melons during the night. It gets progressively difficult to burn the simple sugar in the evening. The digestive system is slower at night than usual. Therefore, it is advisable not to consume sugary and acidic foods post evenings; this also hinders sleep quality. Melons naturally have a high amount of natural sugar, contributing to weight gain.

4. Risk of Missing Out on Other Essential Macronutrients

It would help if you practised portion control. For example, consuming melons alone might make you feel fuller to consume foods rich in other necessary nutrients such as proteins and healthy fats. But, of course, this is because the human body needs all essential nutrients in adequate amounts to sustain and lead a healthy life.

5. May Result in Diarrhoea

Honeydew melons make for a fantastic fruit serving because of their high water content and fibre. Yet overeating at one go may lead to digestive issues like diarrhoea. This is because melons contain sorbitol, a sugar compound. Thus, Sorbitol consumption should be moderate, as it might encourage problems like gas issues, bloating, and loose stools. 

Conclusion

Honeydew melon is a sweet fruit that is readily available around the globe. Its flesh is light greenish, with a typically whitish-yellow rind. Honeydew melon boosts nutrients, including vitamins, minerals, and other health-promoting plant elements that have varied health benefits. Consuming these melons have numerous benefits, mainly because of their nutrient-rich content. One can eat honeydew melons in their natural form or part of other dishes like smoothies, soups, desserts, salads and more. For the most delicious experience, opt for a seasonal and ripe melon.

Frequently asked questions (FAQs)

Q. Are honeydew melons good for you?

A. Honeydew melons are naturally low in both cholesterol and fats, making them a healthy and easy source of energy for our body. These melons are full of key vitamins and minerals. However, they also contain natural sugar, and one should not consume them in large quantities at once.

Q. Which is healthier: watermelon or honeydew?

A. Honeydew melon is an excellent source of vitamin C and contains 122% more vitamin C than watermelon. Watermelon has 8.1 mg of vitamin C per 100 grams. Honeydew melon has 18 mg of vitamin C. Watermelon contains fewer calories but has a higher sugar content than honeydew melons.

Q. Is honeydew melon high in sugar?

A. Honeydew melons contain about 8 grams of sugar per 100 gms. These melons are usually sweet and delicious. They are an amazingly refreshing and tasty snack. Still, They are naturally high in sugar though their sugar content is less than watermelons.

Q. Is it ok to eat honeydew melon at night?

A. It isn’t preferable to consume honeydew melons during the night. It gets difficult to burn the sugar compounds at night. Also, the digestive system is slower at night than usual. Therefore, it is recommended not to consume these sugary and acidic foods post evenings; they also hinder your sleep quality. Additionally, melons naturally have a high amount of natural sugar, contributing to weight gain.

Q. Does honeydew make you sleepy?

A. Honeydew melons can hinder your sleep quality as they are naturally high in sugar and are acidic. Therefore, it is advisable not to consume these melons at least an hour before bed.

Q. How many calories does a whole honeydew melon contain?

A. According to USDA, 100 grams of honeydew melon provides nearly 48 calories.

Q. Is honeydew a healthy fruit?

A. Honeydew melons are known to possess several health benefits. It promotes skin and eye health. In addition, they support immune function, help keep you hydrated because of their high water content, and contain electrolytes. They’re also easy to add to your diet in different forms.

Q. What happens if you eat too many melons?

A. Eating too many melons at once can upset your stomach and lead to an elevation in glucose levels in the blood as honeydew melons contain natural sugars. However, their sugar content is less than that of watermelons and cantaloupes.

Q. Can a melon upset your stomach?

A. Consuming too many melons at once can cause digestive issues like gastric issues, bloating and diarrhoea. Excessive intake of honeydew melons might upset your stomach and eventually lead to problems like loose stools, gas and diarrhoea.

Q. Is honeydew melon good for weight loss?

A. They are a great source of fibre, are low in calories and have a great water content of around 90%, making them an excellent choice for weight-loss-friendly fruit. Still, honeydew melons are also naturally high in sugars. They thus might contribute to weight gain if consumed too much all at once.

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