Two summer fruits par excellence, very rich in vitamins and minerals and perfect for sports enthusiasts. Let’s find out together with the nutritionist
Maria Elena Perrero
Melon and watermelonsummer fruit rich in vitamins and mineralsperfect as a post-workout snack, but be careful not to overdo it … “Melon and watermelon are two similar fruits in many ways – he explains to Official Active there Dr. Giulia Temponi, nutritionist biologist -. Both belong to the cucurbit family, the same family as courgettes, squash and cucumbers. And they have several nutritional properties in common “.
melon: calories and nutritional properties
Like most summer fruit, melon and watermelon they are very rich in water and low in calories. “A peculiarity of the melon is its content of mineral salts and in particular of potassium: it contains more than any other fruit – underlines Dr. Temponi -. Thanks to minerals and water it is therefore perfect for rehydrating and restoring theelectrolyte balance after physical activity. In addition to potassium it contains iron, which counteracts states of anemia and, more generally, fatigue. It also contains vitamin A or retinol, useful for eyesight and skin, e vitamin C or ascorbic acid, ally of our immune system. It is also particularly rich in lycopene, an antioxidant that counteracts the effect of free radicals, therefore cellular aging, and which some studies have associated with a reduction in the risk of prostate cancer. Like all red-orange vegetables it is also rich in beta-carotenewhich stimulates the production of melanin and promotes tanning, and is rich in soccer, useful for bones. All these properties with only 30 calories per hundred grams of fruit “.
watermelon: calories and nutritional properties
Watermelon has similar properties to melon, with some differences. “It is a little richer in water, so it has a major diuretic effect compared to melon: it is in fact made up of almost 95% of water. The caloric intake is even lower than that of melon: 15 calories per 100 grams of fruit – emphasizes the nutritionist -. Like melon, it is rich in beta-carotene e lycopene, vitamins A and C, and potassium, but less than melon. With regard to potassium, it is good to remember that this mineral is essential for muscle contraction, and therefore also of the heart muscle, and helps to counteract states of hypertension. Thanks to its high water and fiber content, watermelon also has a diuretic effect, also helping to counteract the swelling of the legs typical of the hot season, as well as the retention of liquids “.
Melon and watermelon: laxative fibers and seeds
Both melon and watermelon as well as water and minerals are rich in fiber: “Due to the high presence of dietary fiber and liquids it would be it is advisable to always consume them between meals, as a snack, for example. Eaten at the end of a meal or in fruit salad together with other fruit, they can give rise to episodes of fermentation and consequent abdominal swelling ”, explains Temponi. The seeds, then, can have a laxative effect. And as for watermelon, it would be good to avoid it if you suffer from gastritis or gastroesophageal refluxas “it can increase stomach acid”.
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