Health Benefits of Melon

The melon is a low calorie fruit rich in vitamin A and powerful antioxidants that help fight heart disease and premature aging.

There are different types of melon, and the most common is the yellow variety, which is not very aromatic, but its production is simple and consumption is guaranteed.

This fruit is mainly consumed in the summer, as many of its benefits come from its high water content. This helps to ward off dehydration and fight heat.

Its flavor is refreshing, providing a guilt-free dessert for children and adults alike.

The flavor of yellow melon is slightly sweet and juicy, making it an ideal fruit for even the most demanding palates.


Yellow melon is rich in vitamins and minerals and is essential for a balanced diet.

For every 100g of melon, we have the following nutritional information:

  • Calories: 35 kcal
  • Protein: 0.75 g
  • Fat: 0.37 g
  • Carbohydrate: 8.24 g
  • Calcium: 10.96 mg
  • Phosphorus: 16.85 mg
  • Iron: 0.22 mg
  • Potassium: 308.99 mg
  • Sodium: 8.99 mg

This is without including the vitamins, which are also present in its composition, which we will talk about later.

As you can see, it is a food that should always be part of our menu.


As we said at the beginning of this article, there are several types of melon, the best known are the following:

  • Orange melon : it has a sweet orange pulp, its rind is smooth, between very yellow and whitish.
  • Yellow Melon : it is the most consumed here in Brazil. The bark has an intense yellow color, and the pulp is clear, greenish white. It has neutral texture and flavor.
  • Gália melon : has a round shape, greenish pulp and yellow and round rind, has a delicate perfume.
  • Matisse melon : it is white inside and out, but its skin is covered with greenish streaks. It is considered one of the sweetest melons.
  • Cantaloupe melon : it has a lacy, pale skin and a very orange flesh.
  • Skin of Sapo Melon : has this name due to the color of its skin, which is light green and with dark green spots, slightly wrinkled and hard. It has a greenish cream flesh.
  • Japanese melon : also called net melon, this variety has a thin green skin and is all reticulated, so it can also be found as “net melon”.

It has a refreshing aroma, the pulp can be either green or orange and is usually very sweet and juicy.

Japanese melon is an excellent source of vitamins A and C and minerals such as potassium, phosphorus and calcium.

In Japan, melon is seen as a luxury item and is a very appreciated gift, especially in summer.

To give you an idea, each unit can reach 10,000 yen (about R$270).

It is noteworthy that the difference between them is in the flavor and appearance of the skin, since, from a nutritional point of view, they all have a very similar composition.


Let’s go into more details about yellow melon because it is the most consumed type here in Brazil.

It is a very juicy fruit, with a soft and sweet pulp. It has, in its composition, about 90% water, which is ideal for those hotter days.

With its rounded shape, it is rich in vitamins A, B, C and E and in minerals such as iron and calcium, which are essential for good dietary health.

Yellow melon seeds are also an excellent source of vitamin B12 and protein, making them a second choice for vegetarians.


  1. helps to lose weight

We know that almost all fruits are balance-friendly, and melon, in particular, should have a prominent place in your diet.

One of the causes of helping to lose weight is that melon has few calories, for every 100 g of fruit there is only 35kcal.

The other reason is that it is relatively low in harmful fats.

In addition to all this, melon is rich in nutrients and vitamins, making you very healthy and giving us greater satiety.

  1. Eliminates toxins

Melon has folic acid, which causes a diuretic action, that is, it helps to eliminate toxins and liquids that accumulate in our body through urine.

  1. Improves eyesight

As we said in this article, melon is rich in vitamin A, which is responsible for protecting cells from the actions of free radicals.

Know that this vitamin slows macular degeneration and other ailments associated with age.

Above all, vitamin A maintains the retina, responsible for transforming light into electrical impulses, providing protection for it.

  1. Decreases PMS and Menopause Symptoms

For women, melon is even more beneficial as it helps regulate the menstrual cycle, acting as an anticoagulant and improving circulation.

It is recommended to eat a piece of melon before, during and after menstruation.

  1. prevent cancer

The melon has antioxidant substances that fight defective cells, which turn into tumors, it is a great ally in preventing various types of cancer.

  1. Combat insomnia

Melon has calming effects, leaving relaxed muscles and nerves, and this is essential for a good night’s sleep.

In addition, by having large amounts of water and fiber, this prevents us from getting up at night to drink water, providing good hours of sleep with quality.

  1. lowers blood pressure

As melon has significant amounts of potassium, it helps to balance cell fluids and keep blood pressure stable.

So it prevents heart attacks and strokes or strokes.

  1. Prevents dehydration

As mentioned before, with a high water and electrolyte content, melon is a great ally against the dangers of dehydration during the summer.

  1. Increases the body’s immunity

Know that vitamin C and magnesium, present in melon, when consumed correctly, increase our body’s immunity.

This is due to the barrier or resistance that is created against viral infections, bacterial infections and harmful cells in the body.

  1. Helps to eliminate kidney stones

Its high percentage of water and nutrients helps to cure kidney stones, making them always clean due to excess water.

As if all of the above weren’t enough, here are some more benefits of melon:

  • Slows down aging;
  • Protection against Alzheimer’s;
  • Protection against osteoporosis;
  • Helps eliminate kidney stones;
  • Improves arthritis;
  • Relieves constipation;
  • Treats discharge in women;
  • Slightly laxative effect;
  • Participates in collagen formation;
  • Participates in bone formation;
  • Participates in the formation of red blood cells or erythrocytes;
  • Facilitates the absorption of iron from plant foods.


Despite its numerous health benefits, melon is a fruit that should be consumed in moderation (two slices a day are more than enough to meet the needs of the vitamins it offers) .

Excessive intake of this fruit can cause discomfort and even diarrhea.

Remember that in the benefits of melon we say that it is a mild laxative.


Remember that the best foods for consumption are those of organic origin, as they are free from pesticides.

Here are some tips for buying melon:

  • Look at the bark: look for scratches, cuts or injuries. Do this carefully, the salmonella bacteria can take shelter in a cut;
  • See the glow and feel if it is firm and heavy;
  • Check if the color is very vivid;
  • Shake the melon and see if the seeds are loose;
  • For better conservation, store in a cool place or in the refrigerator;
  • To find out if it is ripe, feel if the pulp is a little soft.


Of course, before eating, wash it in plenty of water, correctly.

The most common form of consumption is natural, but it can be eaten in fruit salads or juices

To make the juice from the melon, you need a cup of fruit pulp and 250 ml of water.

Blend all ingredients in a blender and no sweetener is needed. Serve chilled.


Another very interesting and healthy recipe that can be used with melon is melon detox juice.


  • 1 cucumber
  • ½ cup of melon pulp
  • ½ lemon juice
  • ginger chips
  • 2 spoons of fresh mint
  • Pinches of cayenne pepper

Preparation mode:

Blend all ingredients in a blender and drink it chilled.

Pretty simple, isn’t it?


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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