Melon (Egusi’s) Nutritional Benefits. – AdexDailyMeals

Melon, also known as egusi, is a type of plant that belongs to the Cucurbitaceae family. It is native to West Africa and is widely consumed as a food crop in this region. Melon seeds are a popular ingredient in soups, stews, and sauces, and are also ground into a paste and used as a thickener in many traditional African dishes. In recent years, melon has gained popularity in other parts of the world due to its nutritional benefits and unique taste.

 

Nutritional Content of Melon (Egusi)

Melon seeds are a rich source of protein, fiber, and healthy fats. They are also high in essential vitamins and minerals such as vitamin B complex, magnesium, phosphorus, potassium, and zinc.

100g serving of West African melon (egusi) contains the following nutrients:

593 calories

Carbohydrates: 11.3g

Fat: 47.9g

Protein: 27.5g

Fibre: 3.2g

Calcium: 16% of the reference nutrient intake (RNI)

Iron: 42% of the RNI

Zinc: 75% of the RNI

Phosphorus: 157% of the RNI

Potassium: 18.5% of the RNI

 

Health Benefits of Melon (Egusi)

Weight Management: Melon seeds are rich in protein and fiber, which can help promote feelings of fullness and reduce appetite. This makes them a great addition to any weight loss or weight management program.

Heart Health: The healthy fats found in melon seeds, including omega-3 and omega-6 fatty acids, can help reduce inflammation and improve cardiovascular health. These fats can also help lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.

Digestive Health: Melon seeds are high in fiber, which can help regulate digestion and prevent constipation. Fiber also acts as a prebiotic, feeding the beneficial bacteria in the gut and promoting overall digestive health.

Blood Sugar Control: Melon seeds have a low glycemic index, meaning they are less likely to cause spikes in blood sugar levels. This makes them a good option for people with diabetes or anyone looking to maintain stable blood sugar levels.

 

How to Incorporate Melon (Egusi) into Your Diet

Melon seeds can be found in most African grocery stores or online retailers. They can be eaten raw or roasted, and can also be ground into a paste and used as a thickener in soups and stews. Here are some ways to incorporate melon seeds into your diet:

Roasted Snack: Roast melon seeds in the oven or on the stovetop with a little bit of salt and enjoy as a healthy snack.

Salad Topping: Sprinkle roasted melon seeds over your favorite salad for added crunch and nutrition.

Soup Thickener: Ground melon seeds into a paste and use as a thickener for soups and stews. This can also add a nutty flavor to your dishes.

Smoothie Booster: Add a tablespoon of ground melon seeds to your favorite smoothie for added protein and fiber.

 

Conclusion

Melon, also known as egusi, is a nutritious and versatile ingredient that can be incorporated into a variety of dishes. Its high protein, fiber, and healthy fat content make it a great addition to any healthy diet, and its unique taste adds a flavorful twist to traditional dishes. Whether you’re looking to lose weight, improve heart health, or regulate digestion, melon seeds can be a valuable addition to your nutrition and dietetics regime. So next time you are planning to have a healthy meal, don’t forget to add melon as an ingredient for it’s nutrition benefit!

 

References

Chinedum E, Ebere A, Oluchi U. Nutritional Composition and Health Benefits of Egusi (Citrullus Colocynthis L.) Seeds: A Review. Journal of Nutrition and Metabolism. 2021;2021:1-8. doi:10.1155/2021/5568094

Gbadamosi SO, Afolabi OA, Oyeyinka SA, et al. Chemical and nutritional properties of melon seed oil (Citrullus colocynthis L.) and its effect on blood lipid profile of rats. Afr J Biotechnol. 2007;6(11):1337-1341. doi:10.5897/AJB2007.000-2387

National Nutrient Database for Standard Reference Legacy Release. United States Department of Agriculture. Accessed March 9, 2023. https://www.nal.usda.gov/sites/default/files/fnic_uploads/edible_legumes.pdf

Ngondi JL, Oben JE, Minka SR. The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon. Lipids Health Dis. 2005;4:12. doi:10.1186/1476-511X-4-12

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