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Let’s find out all about melon: properties, benefits and quick (and tasty!) Recipes


All about melon: calories, nutritional values, contraindications and some ideas for tasty recipes.

Melon is a classic summer fruit with a thick skin and juicy pulp. Rich in water, vitamins and minerals, it is indicated in diets and for a low-calorie snack. There are different varieties of melon, from yellow to green , up to cantaloupe melon, with yellow-orange flesh.

The melon period is typically the summer one, and with its yellow, green and orange colors, this fruit makes the tables full of joy and taste . However, there is also the winter melon, which can also be found in the months following the summer. Let’s discover the nutritional values ​​and some tasty recipes to try at home!

The properties of melon: nutritional values ​​and benefits

Does melon make you fat? Well, maybe you don’t know that it is a fruit that has very few calories, or only 34 kcal per 100 grams. Excellent, therefore, during low-calorie diets, to keep the line and have a flat stomach . The pulp is rich in water and this makes it an ideal food in the summer to replenish lost liquids. Consequently, it also helps to eliminate excess slag and promote diuresis.

Among its nutrients there is a good amount of potassium , or 300 mg per 100 grams. Potassium is a very important mineral for the well-being of the body and in summer it helps to find energy to counteract tiredness and exhaustion . Minerals also include iron, phosphorus, sodium and calcium.


Also very rich in vitamins, especially A, C, PP, B1 and B2: Vitamin C and A make this fruit an excellent natural antioxidant that helps to counteract free radicals and have a younger looking skin. Furthermore, it is ideal for having a perfect tan and for keeping the skin hydrated and for stimulating the production of melanin a. Orange melons are also a good source of beta carotene .

Let’s now see all its nutritional values per 100 g of product specifically:

Water 90.10 g
Carbohydrates 7.40 g
Soluble sugars 7.40 g
Protein 0.80 g
Fat 0.20 g
Fiber 0.70 g
Sodium 8 mg
Potassium 333 mg
Iron 0.30 mg
Calcium 19 mg
Phosphorus 13 mg
Vitamin B1 0.05 mg
Vitamin B2 0.04 mg
Vitamin B3 0.60 mg
Vitamin A 189 µg
Vitamin C 32 mg

Melon: contraindications

There are no serious problems related to this fruit, but like all foods it should be consumed no more than the indicated doses. Eating too much melon can cause electrolyte imbalance in our body, which consequently creates a low ratio between sodium and potassium, and therefore pain or cramps. In addition, people with diabetes should also eat little.

Regarding the melon in pregnancy, however, there is no contraindication, and indeed, thanks to its properties, it is a fruit that is recommended to many future mothers!

Recipes with melon quick and easy

Ham and melon
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A super fast and ideal recipe for the summer is the classic combination of raw ham and melon . Another tasty idea is melon cut into wedges with slices of bresaola and parmesan. Alternatively you can prepare a salad with cubes of melons, parmesan and walnuts and combine everything together. Then place the ingredients on the slices of bresaola or raw ham.

If you want other ideas for using melon, you can think of desserts, such as slush, smoothies or ice cream. Finally, a particular recipe that will amaze you is melon risotto! Cut it into cubes and cook it, and then stir in a good cheese : you will see what goodness!

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