Muskmelon (Kharbuja) Benefits: Nutrition, Health Benefits, Best Time to Eat & Side Effects
Muskmelon, also known as Kharbuja, is a highly refreshing and hydrating summer fruit packed with vitamins, antioxidants, minerals, and natural electrolytes. With its high water content and low calories, muskmelon is excellent for hydration, digestion, weight control, skin glow, and immunity.
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It is considered one of the healthiest fruits during hot weather and is gentle on the stomach when eaten correctly.
Nutritional Value of Muskmelon (Per 100g)
| Nutrient | Amount |
|---|---|
| Calories | 34 kcal |
| Water | 89% |
| Carbohydrates | 8.2 g |
| Fiber | 0.9 g |
| Protein | 0.8 g |
| Vitamin C | 36.7 mg |
| Vitamin A | 3382 IU |
| Potassium | 267 mg |
| Folate | 21 mcg |
| Antioxidants | High (Beta-carotene, Flavonoids) |
✔ Muskmelon is low-calorie, hydrating, and nutrient-rich.
Key Health Benefits of Muskmelon
1. Keeps the Body Hydrated
With nearly 89% water content, muskmelon prevents dehydration, regulates body temperature, and keeps the body cool in summer.
2. Improves Digestion
High water + fiber improve bowel movement, reduce constipation, soothe acidity, and support gut cleansing.
3. Supports Weight Loss
Low calories and high water content keep you full longer and help control appetite naturally.
4. Strengthens Immunity
Vitamin C, Vitamin A, and antioxidants boost white blood cells and protect against infections and seasonal illness.
5. Enhances Skin Glow
Deep hydration, Vitamin C, and beta-carotene improve skin brightness, reduce pigmentation, and give natural glow.
6. Good for Eye Health
Vitamin A and beta-carotene improve eyesight, prevent night blindness, and protect retinal cells.
7. Supports Heart Health
Potassium regulates blood pressure, fiber reduces cholesterol, and antioxidants protect heart cells.
8. Prevents Heatstroke
Natural electrolytes help prevent heat exhaustion and heatstroke during hot weather.
Energy Benefits of Muskmelon
✔ Provides gentle natural energy
✔ No sudden sugar spikes
✔ Ideal morning or pre-workout fruit
✔ Reduces summer tiredness & fatigue
Digestion Benefits of Muskmelon
✔ Improves bowel movement
✔ Prevents constipation
✔ Soothes acidity
✔ Easy to digest & gentle on stomach
Weight Management Guide (How to Eat Muskmelon)
- 1 bowl (150–200 g) is enough
- Best time: Morning or pre-workout
- Keeps stomach full longer
- Low fat & low sugar fruit
- Ideal for weight-loss diet
Immunity-Boosting Power
- Rich in Vitamin C & A
- Strengthens immune response
- Reduces inflammation
- Protects from infections
Skin & Hair Benefits
- Deep hydration improves skin softness
- Vitamin C boosts collagen
- Beta-carotene gives natural glow
- Helps reduce pigmentation
- Keeps hair strong & nourished
Heart Health Benefits
- Potassium controls blood pressure
- Fiber lowers bad cholesterol
- Antioxidants reduce oxidative stress
- Good for BP & heart patients
Eye Health Benefits
- Improves eyesight
- Prevents night blindness
- Protects retina
- Reduces age-related eye problems
Hydration Support
- 89% water content
- Prevents dehydration
- Maintains electrolyte balance
- Regulates body temperature
- One of the best summer fruits
Best Ways to Eat Muskmelon
- Fresh muskmelon cubes
- Muskmelon smoothie
- Muskmelon mint salad
- Fruit bowl with chia seeds
- Muskmelon juice (no sugar)
- Muskmelon with lemon & black salt
⚠️ Avoid mixing muskmelon with milk, as it may cause indigestion.
Final Health Tips
✔ Eat muskmelon fresh & during daytime
✔ Avoid immediately after meals
✔ Safe for weight loss & digestion
✔ Avoid mixing with other fruits if digestion is weak
✔ Best fruit for hydration, skin glow & summer health
Side Effects of Muskmelon (If Overeaten)
- Bloating or gas
- Loose motion
- Blood sugar rise (diabetics)
- Indigestion if eaten at night
Daily Recommended Quantity
- Adults: 1 bowl (150–200 g)
- Kids: ½–1 bowl
- Weight loss: 1 bowl
- Diabetics: ~100 g (controlled portion)
FAQs About Muskmelon
1. Is muskmelon good for weight loss?
Yes, it is low in calories and high in water content.
2. Can diabetics eat muskmelon?
Yes, in controlled portions (about 100 g).
3. What is the best time to eat muskmelon?
Morning or afternoon is ideal.
4. Is muskmelon good for digestion?
Yes, it improves digestion and reduces constipation.
5. Does muskmelon improve skin?
Yes, hydration and Vitamin C brighten skin naturally.
6. Can muskmelon cause cold?
Not usually, unless eaten extremely cold.
7. Can muskmelon be eaten at night?
Avoid at night — it may cause bloating in some people
