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Diet and Nutrition 2023

9 benefícios do melão (with he althyáable recipes)

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9 benefícios do melão (with he althyáable recipes)
9 benefícios do melão (with he althyáable recipes)

Melon is a fruit with diuretic and antioxidant properties, helping to reduce fluid retention and prevent premature skin aging. In addition, it is rich in nutrients such as calcium, potassium and fiber, it helps to strengthen bones and teeth, reduce blood pressure and promote weight loss.

In addition, melon is a food rich in water that improves the functioning of the intestine, preventing constipation and helping to hydrate the body, and can be a he althy option to cool off on hot days. Melon should be consumed at least 3 to 4 times a week and included in a he althy, balanced and varied diet.

To choose a good melon at the supermarket, you should look at the skin and weight of the fruit. Very shiny skins indicate that the fruit is not yet ripe, while the best melons are the heaviest for their size.

The main benefits of melon are:

1. Helps to lose weight

Melon can be useful for weight loss because it is a fruit that is low in calories and contains fibers that help increase satiety and reduce appetite, preventing a person from overeating.

In addition, melon is a natural diuretic, which helps to reduce fluid retention, favoring weight loss.

For melon to help you lose weight, it is important to have a he althy, varied and balanced diet, getting all the nutrients and vitamins for a he althy body.

2. Prevents premature skin aging

Melon contains oxidants, which prevents premature aging of the skin, helping to keep the skin firm, younger and he althier. In addition, melon seeds, which can be used in the form of oil, contain omega 6, which promotes skin renewal and conservation, and omega 9, which helps protect the skin and prevent it from becoming dehydrated.

To keep the skin he althy, it is important that, in addition to the consumption of melon, other care is taken, such as cleaning and moisturizing the skin, daily, and protecting it from the sun. Discover 5 cares to have a young and beautiful skin.

3. Improves intestinal transit

Melon can improve intestinal transit, because it contains fibers, which help to loosen the intestines and reduce the discomfort that the person feels.

In addition, as it is rich in water, it helps prevent constipation, promoting bowel regularity, strengthening your he alth and keeping your stools hydrated and less hard.

4. Helps control blood pressure

Because it is rich in potassium, melon can help control blood pressure, as it has a hypotensive action, helping to lower and keep pressure stable in people with high blood pressure.

However, for better blood pressure control, it is important that the person takes other precautions, such as reducing the amount of s alt consumed and exercising regularly.

5. Strengthens bones and teeth

Melon seeds promote the strengthening of bones and teeth, as they are rich in calcium, helping to keep them he althier and preventing diseases such as osteoporosis, osteopenia and cavities.

6. Prevents heart disease

Melons are rich in carotenoids, which prevent heart disease, and in potassium, which reduce blood pressure and, consequently, reduce the risk of heart complications such as heart attacks.

In addition, it is a fiber-rich food that helps to reduce blood cholesterol levels, preventing the accumulation of fat on the walls of the vessels and, with antioxidant properties that help eliminate elements that can be harmful to the blood vessels. cells, maintaining heart he alth.

7. Keeping your body hydrated

Melon is rich in water, as each 100 grams contains 91.8 grams of water and, therefore, helps keep the body hydrated.In addition, it is rich in electrolytes such as sodium, potassium, calcium and magnesium, which is why it is considered an excellent option for hotter days or to consume right after physical activity.

8. Improve the immune system

Melon contains a good amount of vitamin C and vitamin A, which help to improve the immune system, as they increase the body's defense cells and reduce oxidative stress due to its antioxidant power.

9. Improve visual he alth

Because it is rich in vitamin A and carotenoids, regular consumption of melon can help take care of vision, as these components have antioxidant action, preventing diseases such as night blindness and age-related macular degeneration, in addition to delay the deterioration of vision that happens naturally as you age.

Nutrition information

The following table describes the nutritional information for 100 g of melon:




29 kcal
Water 91, 8 g


0, 7 g


7, 5 g




0, 3 g
Sodium 12 mg


216 mg


3 mg


6 mg
Vitamin A 167 mcg
Carotenes 1000 mcg
Vitamin C 30 mg

It is important to keep in mind that to obtain all the benefits of melon, this fruit must be part of a balanced and he althy diet, in addition to the practice of regular physical activity.

He althy Recipes

Melon can be consumed fresh or in the form of juices and vitamins, and is also widely used to cool off on hotter days or at the beach.

The recommended daily serving of melon is 1 cup of the fruit cut into cubes or 1 medium slice, approximately 5 centimeters long.

Some he althy recipe options are:

1. Melon, Cucumber, Lemon and Ginger Detox Juice

Melon, cucumber and lemon are foods rich in fiber and antioxidants that help in the correct functioning of the intestine and, like ginger, which speeds up metabolism, are great for weight loss.

In addition, mint is often used to treat digestive problems such as poor digestion or flatulence.


  • 1 cucumber;
  • ½ cup melon pulp;
  • juice of 1/2 lemon;
  • Ginger zest;
  • 2 tablespoons of fresh mint;
  • Pinch of cayenne pepper;

Preparation method:

Place all ingredients in a blender and drink ice cream.

2. Refreshing melon, cherry and fresh cheese salad

Like melon, cherry is a fruit with antioxidant properties and rich in fiber, helping to prevent premature aging and weight loss. In addition, fresh cheese is low in calories, being useful in weight loss, in addition to being rich in calcium, helping in the he alth of bones and teeth.


  • 1 green-fleshed melon;
  • 1 yellow-fleshed melon;
  • 10 - 12 cherry tomatoes;
  • 1 stalk of chopped chives;
  • 100 g fresh cheese in small cubes;
  • Sliced ​​mint to taste;
  • s alt and oil for seasoning;

Preparation method:

Cut the melons into small cubes or balls and place them in a deep container, suitable for salads. Add the halved tomatoes, cheese, chopped chives and chopped mint. Mix everything gently and season with a pinch of s alt and olive oil.

3. Water flavored with melon, blueberries, lemon and basil

Blueberries and lemon, as well as melon, are fruits rich in vitamin C that helps control blood pressure and, because they contain fiber, help control satiety and decrease appetite. In addition, basil is a plant with antispasmodic properties that help with intestinal problems such as colic and nausea.


  • 1L of fresh water;
  • 1 slice of melon;
  • 15 blueberries;
  • Juice of ½ lemon;
  • 1 sprig of basil.

Preparation method:

Remove the skin from the melon slice and cut it into small cubes. Cut the blueberries in halves and squeeze the juice from ½ lime. Put the fresh water in a jug, put all the fruits and the basil. Serve fresh.

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