Melon, one of the refreshing fruits of summer

Its origins are not clear but it arrived in Spain through the commercial routes of Cártago Nova, present-day Cartagena. Nowadays Spain is a great melon producer, with different varieties:

• Yellow melon: of Spanish origin, it is characterized by its yellow rind and creamy white pulp.
• Spanish green melon: of Spanish origin, dark green in color, sometimes with spots, elongated and large, it can weigh from 1.5 to 3 kg.
• Toad skin: elongated melon, sometimes with rough skin, green pulp and crunchy consistency.
• Tendral or winter melon: very rough and hard green skin. White pulp and not very tasty.

Nutritional composition

92% of the composition of melon is Water and a contribution of just 6% of sugars, which makes melon a very refreshing and light fruit. Among the minerals it stands out for its potassium and magnesium content.

Among the vitamins, it stands out for its great contribution of beta-carotene, although its composition varies depending on whether the pulp is more or less orange, depending on the variety. The vitamin C content also stands out. Reticulated melons (in the shape of a net) stand out for their greater amount of vitamin A, vitamin C and folic acid.

Featured Nutrients

Water

The melon contains a large amount of water, necessary to survive, and a healthy person needs. Fruits are excellent for hydrating the body. Water is essential for many functions, the most prominent:

• Water is responsible for transporting nutrients into cells.
• It is the main responsible for the elimination of toxic elements.
• Participates in the digestive processes.
• Participates in joint structures improving cushioning.
• Participates in the regulation of body temperature.
• It represents 91.5% of the blood plasma.

Potassium

The melon stands out for its potassium content, a mineral characteristic of vegetables, essential for the transmission and generation of the nervous impulse, it participates in muscle contraction, as well as in the water balance both inside and outside the cell. One of the consequences of electrolyte loss due to dehydration can be cramps.

Magnesium

Melon contains remarkable amounts of this mineral, although much less than potassium. Magnesium is responsible, among other functions, for maintaining proper functioning of the intestines, muscles and nerves, it also participates in the regulation of cardiac contraction, improves the immune system, in addition is part of bones and teeth.

Vitamin A

It is necessary for the proper functioning of the retina and especially for night vision or in low light and for the good condition of the skin and mucous membranes. In addition, it participates in the formation and maintenance of teeth, soft tissue and bone. Vitamin A is found in two ways in food:

• Retinol: it is the active form of vitamin A. It is present in foods of animal origin such as liver or whole milk.
• Carotenoids: are dark-colored pigments found in foods of plant origin and once ingested, the body is capable of transforming them into their active form of vitamin A.

Vitamin C

La is an antioxidant that helps fight free radicals that are produced in the body for different reasons, harmful to the body. In addition, it is necessary for the growth and repair of tissues, forming proteins that make up the skin, tendons, ligaments ... It helps in and participates in the absorption of iron.

Folates

Another of the prominent vitamins in spinach are folates also called or vitamin B9, it intervenes in the production of red blood cells, in the development of the nervous system, participates in the synthesis of genetic material and in the formation of antibodies. In addition, it is very important when it comes to preventing anemia and spina bifida in pregnancy.

Health benefits

Disease prevention.

Like many other fruits, it is a great source of antioxidants thanks to vitamin C and beta-carotenes. Antioxidants help fight free radicals produced in the body for different reasons, harmful to the body as they alter the DNA of genes, proteins and fats. Low levels of antioxidants are precursors of some diseases such as cancer or cardiovascular diseases. In addition, they play an important role in the aging processes.

Pregnancy:

Its folic acid content makes it a very suitable food for women, as it helps prevent spina bifida, among other things.

weight loss or control

Its high water content and low caloric content (26.16Kcal / 100 grams of food), make it an ideal fruit in weight loss diets.

Diuretic.

The melon is very rich in potassium and water, and favors the elimination of fluids in the body. Therefore it is beneficial in case of hypertension, kidney stones or.

Tips for purchase and conservation

His best season is in the summer months, from June-July to September, which is when they have their best smell and taste since they are matured in the sun. In the winter months, we find the Tendral melon.

When choosing, we must select those that do not have bumps, hard and with the gray reticle. We will know the degree of maturity like this:

• Green: if the skin is very green, it means that it has been picked early, so it should be left to mature for a few days out of the fridge.
• Mature: they have a very characteristic sweet smell. Furthermore, we can "feel" it; For this we must take it with our hands, hold it firmly and gently press the base (the opposite side of the bush), if it gives slightly, it is ripe.
• Too ripe: if when you pick up the melon and gently press the base it is sticky, the melon is too ripe, we can also lightly shake the melon and if you hear a “splash” it has begun to deteriorate.

The melon deteriorates easily, so it is advisable to eat it as soon as possible. To keep it you must cover and store in the refrigerator, as it easily absorbs the rest of the odors.

• Its high water content (92%) and its low caloric content (26.16 Kcal / 100 grams of food) make it an ideal fruit in weight loss diets.
• To know if the melon is ripe we can "feel" it, to do this we must grasp it firmly with our hands and gently press the base (the opposite side of the plant). If it yields slightly, it is ripe.
• Spain is a large producer of melon, it is grown mainly in Castilla la Mancha, Murcia, Andalusia and the Valencian Community.

Monica Carreira

Diploma in Human Nutrition and Dietetics

Master in Pediatric Nutrition and Sports Nutrition