Are you craving for something healthy, sweet and refreshing dessert without the excessive calories? Look no further than the locally available Melon fruit! A serving of Milon Tagalog or Muskmelon contains only 44 calories yet already satisfies up to 70% of your daily Vitamin C needs. Melon season usually runs from April - July in the Philippines. In terms of nutrient content, it is a good source of Vitamin C, Folate and Potassium which is recommended for pregnant women and for the prevention of non-communicable diseases. It is also low in calories which is suitable for weight loss. Its high water content also makes it a good summer snack.
One serving of Milon Tagalog is equivalent to:
● 1 ¼ cup sliced melon
● 1 slice (16 x 6.5 x 2 cm)
● 278 g with skin and seeds or 200 g edible portion without skin or seeds
Here are some of the unique health benefits of Melons:
1. It is a good source of antioxidants such as Vitamin C. Antioxidants such as Vitamin C scavenge free radicals from toxins inside our body and help maintain healthy cells, reduce inflammation and boosts the immune system. Thus, they are good for those recovering from illness and for the management of non-communicable diseases such as Diabetes, Gout and in the prevention of cancer. Other antioxidants found in melons are: carotenoids, phenolic acids and flavonoids which also have some anticancer properties.
2. It contains Folate which is important during pregnancy and for the prevention of Macular Degeneration. Melons contain Vitamins B1, B3 and B6 as well as Folate or Vit. B9. Folate is an important nutrient for pregnant women especially during the first trimester to prevent neural tube defects. In general, regular consumption of folate rich foods such as melons is recommended for all women of childbearing age to prevent birth defects. Folate also plays a role in cell repair for the prevention of Age-related Macular Degeneration or the gradual deterioration of vision at old age.
3. It is a good source of Beta Carotene for skin and eye health. Beta carotene is a precursor of Vitamin A which is needed for skin and eye health. Beta carotene are usually found in yellow and orange fleshed fruits such as Melon.
In general, having a balanced and varied diet will help satisfy your daily nutritional needs. Try adding at least one serving of Melon in your diet as a dessert, snack, smoothie or shake. So what are you waiting for? Grab a melon on your next market day while it is still in season!
/AET
References:
Chavez, L.L., de Leon, S.Y., Claudio, V.S. (2006). Basic Foods for Filipinos, 4th ed. Manila: Merriam & Webster Bookstore, Inc.
DOST-FNRI. Food Exchange Lists for Meal Planning, 4th ed.
Food and Nutrition Research Institute, Department of Science and Technology (2018). Philippine Dietary Reference Intakes 2015.
Food and Nutrition Research Institute, Department of Science and Technology (1997). The Philippine Food Composition Tables of 1997.
Manchali, S., & Murthy, K. N. C. (2020). Muskmelon. In Nutritional Composition and Antioxidant Properties of Fruits and Vegetables (pp. 533-546). Academic Press.
