Good nutrition is essential for a healthy life. Eating nourishing foods with the necessary nutrients fuels your body and reduces your risk of developing diseases.
To start making smarter nutrition choices, consider enjoying a new fruit, such as Korean melon!
What Is a Korean Melon?
Korean melon, also known as euncheon-chamoe in Korean or ginsen makuwa in Japan, is one of several varieties of Oriental melon. Its bright yellow color, white stripes, waxy texture, and uniform shape with curved ends on its rind make this fruit recognizable.
The entire fruit is edible, including the flesh, seeds, and rind. The flesh has a subtly sweet flavor that tastes like a mix of banana, cantaloupe, cucumber, and honeydew. On the other hand, the rind is slightly bitter, while the seeds are the sweetest part of the melon.
Korean melon is unique not only because of its distinctive appearance and taste but also because it is not a common fruit. While it is primarily grown in Korea, Japan, and China, it is rare in other Asian regions.
Korean Melon Nutrition Facts
Korean melon is loaded with vitamins and minerals. One cup of Korean melon contains:
- Calories: 170 kCal
- Total Carbs: 15 g
- Net Carbs: 4 g
- Fiber: 11 g
- Sugar: 2 g
- Protein: 10 g
- Fat: 1 g
- Calcium: 20 mg
- Iron: 0.5 mg
- Vitamin A: 0 mcg
- Vitamin C: 37.2 mg
- Vitamin D: 0 mcg
Korean Melon Health Benefits
Korean melon should be incorporated into your diet for many reasons. Here are the health benefits you get to enjoy once you start eating it regularly:
1. Provides Vitamin C
One cup of Korean melon contains 37.3 mg of vitamin C, which could fulfill your daily intake of the vitamin up to 62%. Eating this fruit helps fight free radicals, promote collagen production, boost the immune system, and absorb iron and other nutrients.
2. Improves Cardiovascular Health
Korean melons can be a great addition to your diet if you prioritize managing your blood pressure. These are rich in potassium, which may reduce blood pressure by easing the tension in your blood vessels and removing excess sodium in your body.1
3. Lowers Cholesterol Level
High cholesterol increases your risk of stroke, heart attack, and heart disease. The good news is that adopting healthier habits and improving your diet can help manage your cholesterol levels.
If you’re looking for a cholesterol-free fruit, then Korean melon is for you. Adding this fruit to your diet could improve your cholesterol and, ultimately, become a key to helping you eat more healthily.
4. Promotes Weight Loss
Weight loss requires a nutritionally balanced diet. This includes a variety of foods, including at least five servings of fruits per day.2
One of the fruits that are great for weight loss is Korean melon. It is low in calories and rich in fiber. Additionally, it is an excellent source of vitamin C, which helps absorb nutrients. Plus, it’s tasty. In short, it is a wonderful treat that anyone can enjoy while watching their weight.
Read More: Best Dry Fruits For Weight Loss
5. Prevents Cancer
Korean melon has anti-cancer properties. It contains lycopene, a carotenoid that may prevent cancers of the colon, esophagus, lung, mouth and throat cancers, stomach, and prostate. In addition, this fruit is high in vitamins A and C, which have been linked to cervical and breast cancer prevention.3
6. Manages Blood Pressure
High blood pressure, hypertension, and other health conditions are caused by excessive sodium in the blood. To eliminate excessive sodium and take better care of your health, start eating Korean melon regularly. This fruit is low in sodium and rich in potassium.
7. Relieves Constipation
Korean melon contains soluble and insoluble fiber, which promotes healthy digestion and prevents constipation. It also flushes out toxins by washing off bad cholesterol and ensures optimal nutrient absorption in the body.
It’s no wonder why the seeds of Korean melon are traditionally used to treat indigestion in Korea. The more you eat this fruit, the more you can take better care of your guts.
8. Nurtures Healthy, Radiant Skin
Nutrition is vital to the skin. That said, you can eat your way to healthier skin with Korean melon.
This fruit is packed with electrolytes, making it an ideal tonic for addressing summer skin problems. It also contains high concentrations of vitamin C, which encourages collagen synthesis, promotes hydration, and helps prevent photo damage caused by UV rays. In short, adding Korean melon to your diet keeps you looking youthful for longer.4
9. Promotes Healthy Bones
You need more than just milk and dairy products to strengthen your bones. In particular, you may add Korean melon to your diet since it’s an excellent source of calcium and vitamin K, which are necessary for healthy bones.
10. Prevents Stroke
Korean melon could prevent stroke thanks to its high potassium levels. It works by reducing the accumulated unnecessary blood clot in the blood vessel. Furthermore, it lowers cholesterol levels, reducing your risk of coronary artery disease.
How to Eat Korean Melon
Unlike other melons, all parts of the Korean melon can be eaten, including the skin.
There are several ways to enjoy this fruit. However, the most common way is to cut it in half or into wedges and eat it raw.
Here are the steps to dice or cube Korean melon:
- Slice off the top and bottom
- Peel the skin
- Cut it in half lengthwise
- Remove or leave the seeds as they are, depending on your preference
- Cut the fruit lengthwise into slices
- Cube the slices if you want smaller pieces
Korean melon can also serve as a key ingredient in different recipes, like salads, drinks, desserts, and snacks.
Korean melon is one of the tastiest Asian fruits packed with super nutrients. When eaten in moderation, it can help you have a nutritious diet. It’s uncommon to find it fresh in most markets, so be sure to give it a try once you see it the next time you go grocery shopping!