In the summer heat, our body requires foods with high water content, vitamins, minerals, and antioxidants.
Garma (in Urdu), also known as muskmelon, melon, or cantaloupe, is an ideal summer fruit packed with nutrients and adequate water content, making it a popular choice in Pakistan’s scorching summer months.
Garma can be enjoyed at breakfast, as a refreshing snack, in desserts, or even blended into a delicious smoothie. To know more about how garma fruit can enhance your health and wellbeing, keep reading the article!
Table of Contents
Key Takeaways
- Garma is a cooling and hydrating fruit that is excellent for combating the heat or dehydration.
- Garma fruit is rich in vitamins and minerals, including vitamins A and C, which strengthen immunity, helping the body defend against diseases, while also improving skin and eye health.
- The fiber in garma supports regular bowel movements, reduces constipation, and promotes a healthy digestive tract.
- Garma is also a low-calorie, nutrient-dense food, making it heart-healthy and a good choice for weight management.
Nutritional Facts
Cantaloupes are not just delicious; they’re also incredibly hydrating due to their high water content (90%). They are low in both fat and cholesterol, while also being rich in potassium along with vitamins C and A.
Following is the nutritional breakdown for a 100-gram serving of fresh cantaloupe:
- Calories: 34 kcal
- Fiber: 0.9 g
- Protein: 0.84 g
- Carbohydrates: 8.16 g
- Cholesterol: 0 mg
- Total Fat: 0.19 g
Health Benefits of Garma Fruit
Here are some health benefits of garma:
1. Hydrating and Cooling Properties
Garma, also known as muskmelon, is composed of approximately ninety per cent water, making it an excellent choice for staying hydrated, especially during hot summer days. Its natural cooling effects can help keep your body temperature in check and reduce the risk of dehydration.
2. Rich Source of VitaminsÂ
Muskmelon is rich in vitamin A, which is beneficial for maintaining healthy skin and good eyesight. It also contains vitamin C, which is known to support immunity, helping your body to fight infections, and supporting collagen production. With its numerous nutrients, garma is beneficial in supporting your overall health.
3. Improves Digestion
Garma contains a high quantity of dietary fiber, which supports a healthy digestive system. It can help manage bowel movements, ease acidity or bloating, and prevent constipation. With its soft texture and natural enzymes, it is gentle on the stomach.
4. Supports Heart Health
Muskmelon is low in fat and cholesterol. Additionally, it contains potassium to help regulate blood pressure levels, as well as antioxidants to reduce inflammation and support cardiovascular function. Incorporating it into your diet may decrease the risk of heart disease.
5. Enhance Skin and Hair Health
Garma hydrates and nourishes your skin from within because of its high water content and various vitamins. Vitamin C can contribute to better skin health, while vitamin A aids in improving skin elasticity and promoting a radiant glow. It is also helpful for the foundation of healthy hair.
Garma Fruit in English
Garma fruit, also known as a “cantaloupe” in English, is a nutritionally dense fruit that offer numerous health benefits. It is recommended by nutritionists for being a nutritious, hydrating, and versatile fruit that can be enjoyed at any time of the day. The cantaloupe is the perfect summer fruit if you’re craving something refreshing and healthy.
Precautions and Expert Advice
The low glycemic load (around 4) of cantaloupe (garma) may help improve blood glucose metabolism. People with diabetes can eat garma, but they should limit their intake, as eating this fruit in excess may result in blood sugar spikes and other side effects, such as nausea, bloating, or constipation.
Additionally, the experts at Hameed Latif Hospital recommend avoiding water immediately after consuming melon as it can dilute the stomach acids leading to issues such as gas and bloating.
Frequently Asked Questions (FAQs)
1. Can people with diabetes eat garma?
Yes, but in moderation. Garma (muskmelon) contains natural sugars, so individuals with diabetes should be aware of their portion sizes and consult a doctor before incorporating it into their regular diet.
2. Is garma good for weight loss?
Yes, garma has low calories and is high in water and fiber. The water and fiber in this fruit will help you feel full and aid digestion, making it an excellent choice for weight loss plans.
3. How to consume garma?
Garma is a versatile fruit that can be enjoyed in several ways. You can eat it fresh by cutting it open, discarding the seeds, scooping out the flesh, and cutting it into chunks. Moreover, it can be added to drinks, smoothies, and incorporated into other recipes.
