Summer is known for many seasonal fruits, including the hydrating and juicy melons. And, the variety is so much — from watermelon, muskmelon, wax melon, to galia melon — that we are often spoilt for choice. While all of them are beneficial for health and all can be relished in moderation, it is only good to know about their specific nutritional benefits, so you know which one to pick based on your health goals.

“Each melon has its own unique nutritional profile and potential benefits. Watermelon is hydrating and contains lycopene; muskmelon (cantaloupe) is rich in vitamins A and C; galia melon provides vitamin C and potassium; while wax melon (winter melon) is low in calories and fat, and is hydrating,” said Sameena Ansari, senior dietitian and nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad.

Below is the nutritional profile of each melon. as shared by Ansari:

Which is your favourite melon? (Inputs: Sameena Ansari; design: Abhishek Mitra)

Watermelon vs muskmelon vs galia melon vs wax melon

Speaking with indianexpress.com, Ushakiran Sisodia, registered dietician and clinical nutritionist — diet and nutrition, Nanavati Max Super Speciality Hospital said, “Melons, including watermelon, muskmelon, galia melon, and wax melon, present a diverse array of nutritional benefits, each offering a unique profile of essential vitamins and minerals”.

Below are health benefits of each of the melons:

Eat watermelon for hydration and lycopene

Watermelon, with its high water content of 92%, is an excellent choice for maintaining hydration. Notably, it is rich in lycopene, a powerful antioxidant associated with numerous health benefits such as improved heart health, bone health, and possibly reducing the risk of certain types of cancer.

Watermelon, with its high water content of 92%, is an excellent choice for maintaining hydration (Pic source: Pixabay)

Eat muskmelon for supporting immune system and folate

The muskmelon, or cantaloupe as known in the United States, offers high quantities of vitamins A and C. Vitamin A plays a crucial role in maintaining skin health, while vitamin C supports a robust immune system. The muskmelon is also high in folate, a vitamin necessary for the production and maintenance of new cells, especially important during periods of rapid cell growth.

The muskmelon is also high in folate, a vitamin necessary for the production and maintenance of new cells, especially important during periods of rapid cell growth. (Pic source: Freepik)

Eat galia melon for vitamin c and heart health

The galia melon is another healthy choice, offering a good source of vitamin C and dietary fiber. While it contains slightly more sugar compared to other melons, it can be a part of a balanced diet when consumed in moderation.

The Galia Melon is another healthy choice, offering a good source of vitamin C and dietary fiber. (Pic source: Freepik)

Eat wax melon to support weight loss

Finally, the wax melon or winter melon stands out for its low calorie content. It’s commonly used in traditional Chinese medicine, owing to its potential benefits in reducing inflammation, promoting digestive health, and supporting weight loss efforts.

Wax Melon or Winter Melon stands out for its low calorie content. (Pic source: Getty/ThinkStock)

Do’s and don’ts when buying and eating melons

Here are some general do’s and don’ts when it comes to consuming melons, shared by Ansari:

Dos:

*Wash the melons thoroughly before cutting or consuming to remove any dirt or bacteria on the outer skin.
*Choose ripe melons by checking for a pleasant aroma, firm skin, and vibrant colours.
*Store ripe melons in the refrigerator to extend their shelf life and maintain freshness.
*Consume melons as part of a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
*Enjoy melons in moderation, considering portion sizes, especially if you are watching your calorie or sugar intake.
*Experiment with different melon varieties and incorporate them into various recipes, such as salads, smoothies, or desserts.

Don’ts:

*Consume melons if you have known allergies or sensitivities to them. If you experience any adverse reactions, it’s best to avoid those specific melon varieties.
*Consume overripe melons, as they may have an unpleasant taste or texture and may be more susceptible to bacterial growth.
*Leave cut melons at room temperature for an extended period, as this can increase the risk of bacterial contamination. Store cut melons in the refrigerator and consume them within a few days.
*Rely solely on melons for your nutritional needs. While they offer various health benefits, it’s important to have a well-rounded diet that includes a variety of nutrient-rich foods.
*Consume unripe melons, as they may be less flavourful and have a harder texture. Give them time to ripen before enjoying them.

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