Garma fruit is just like melon (kharbooza) but bigger in size. It is healthy and full of water, making it perfect for the summer season.
It has a hard exterior yellow covering with a netting. Being sweet in flavor, it provides a range of health benefits.
This yellow round or oval-shaped fruit has a range of minerals, vitamins, and antioxidants, which aid in providing various garma fruit benefits to people of all ages.
Other names for cantaloupe include muskmelon, mush melon, rock melon, and Persian melon. They are a member of the Cucurbitaceae family, along with honeydew melons, watermelons, and cucumbers.
To learn more about this yellow and freshening fruit, including Garma in English and its benefits, read on!
Garma in English
Garma in English is commonly known as Cantaloupe. It is also known as muskmelon, mush melon, Persian melon, and rock melon.
It is a member of the Cucurbitaceae family which is the same family of watermelons, cucumbers, and honeydew melons.
Also, Read: 10 Surprising Yubari Melon Benefits for Health
Garma Fruit Nutritional Facts
One cup of raw cantaloupe balls (177 grams) has the following nutritional values which are provided by the U.S. Department of Agriculture (USDA).
| Nutrient | Amount per serving |
| Calories | 60 |
| Fat | 0.3g |
| Sodium | 28g |
| Carbohydrates | 14.4g |
| Fiber | 1.6g |
| Sugars | 14g |
| Protein | 1.5g |
| Vitamin C | 65mg |
| Vitamin A | 299.1mcg |
| Potassium | 472.6mg |
| Magnesium | 21.2mg |
| Folate | 37.2mcg |
| Beta carotene | 3575.4mcg |
| Vitamin K | 4.4mcg |
7 Garma Fruit Benefits
Some of the Garma fruit benefits are as follows:
1. Keeps the Body Hydrated
One can stay hydrated by drinking water or eating high-water foods, like garma fruit.
Garma also known as Cantaloupe is a great fruit in summer because it has approximately 90% water. Moreover, it has potassium which is an electrolyte and helps in keeping the body hydrated.
Potassium is a dietary element that is important for keeping the body hydrated. Severe hydration is associated with low potassium consumption.
You can tell whether your body is hydrated or not by examining the color of the urine. If your urine color is light yellow, it means your body is hydrated. On the other hand, if your urine color is amber or dark yellow, then it is a sign of dehydration.
2. Maintains Blood Pressure
It has potassium, fiber, choline, and vitamin C which supports overall heart health.
By eating potassium-rich foods, one can have decreased blood pressure levels.
The American Heart Association (AHA) recommends that an average adult consumption of potassium is 4700 mg to keep the heart healthy.
One cup of Garma fruit has approximately 473 mg of Potassium (10% of a person’s recommended daily intake).
Therefore, if you want to keep your heart healthy and keep your blood pressure low, you should eat Garma.
کھجور کی اقسام کتنی ہیں؟سپر فوڈ کے فوائد اور حیرت انگیز حقائق (Dates Types and Benefits)
3. Macular Ageing and Degeneration
Zeaxanthin and Lutein are the two antioxidants and plant pigments that give vegetables and fruits a yellow-to-red hue.
The combination of these two plant pigments can filter out harmful blue light rays.
Many doctors believe that it plays a protective role in eye health and also prevents damage from Age-related macular degeneration (AMD).
Moreover, a study published in 2009 reported that the combination of Zeaxanthin and Lutein can protect the eyes from the damage that leads to Age-related macular degeneration (AMD).
4. Prevents Cancer
Garma fruit has Tocopherol, beta-carotene, and other antioxidants that can prevent cell damage caused by oxidative stress.
There is evidence that shows taking supplements having these and some other antioxidants can decrease the risk of prostate, lung, and other types of cancer.
A cup of Garma fruit has 1.6g of fiber. Dietary fiber also provides protection from colorectal cancer.
5. Promotes Digestion
Garma fruit has a high water content and dietary fiber. Water and fiber together can aid in preventing consitpation and promote a regular and healthy digestive system.
6. Maintains Skin and Hair Health
Vitamin A plays a major role in the growth and maintenance of all body tissues, including the tissues of the skin and hair.
On the other hand, Vitamin C enables the body to do collagen production which gives structure to skin, cells, and hair.
A study conducted in 2019 showed that a variety of vitamins and minerals can promote hair growth and prevent hair loss.
Many of those vitamins and minerals are present in this yellow delicious fruit, including:
- Vitamins A, C, and E
- Folate
- B vitamins
- Selenium
- Iron
- Zinc
Moreover, as it has a high amount of water in it; therefore, it keeps the skin fresh and healthy.
7. Prevents Asthma
Many studies in animals have reported that taking beta carotene (a form of Vitamin A) in large quantities can prevent asthma from developing later in a person’s life.
A cup of Garma fruit (177g) has 3580 micrograms of beta carotene making it perfect to prevent asthma.
Experts suggest a daily beta carotene consumption of 18,000 mcg for males aged 14 and older and 14,000 mcg for females of the same age group.
Vitamin C is an essential vitamin and antioxidant that can provide protection against asthma. Some experts have recommended consuming vitamin C supplements can treat asthma
Moreover, as per a study conducted in 2010, asthma patients who received Choline (an antioxidant) as a treatment had a reduction in their inflammation levels. This fruit has choline – an antioxidant in the right amount to consume.
خربوزے کے بیج: صحت اور غذائیت سے بھرپور قدرتی راز
Different Ways to Use Garma Fruit (Cantaloupe)
Cantaloupe is a delicious summer fruit that can be eaten on its own or in a fruit salad. Apart from this, it can be used in different ways, including:
- Garma Sorbet: To make Garma Sorbet, you need garma fruit, honey, lemon, and water. Blend them together and enjoy.
- Garma Smoothie: You can also make a smoothie by using garma, greek yogurt, and any natural sweetener. It is great for breakfast or snack time.
- Garma Salad: You can also mix garma fruit with mozzarella, basil, red wine vinegar, onions, and olives.
- Roasted Garma: Some people also eat Garma by roasting it.
Final Words
Garma fruit also known as Cantaloupe acts as a powerhouse of nutrition and health benefits. Its delicious flavor and versatility make it a refreshing choice for anyone searching for a boost in overall well-being.
One should add this vibrant and juicy fruit into the meals and snacks to reap its various advantages and have an energizing summer.
From preventing Age-related macular degeneration (AMD) to keeping the body hydrated and promoting digestion, Garma fruit benefits are endless.
If you want to incorporate this fruit into your daily diet, then you can also consult the best nutritionist in Pakistan via Marham.
Frequently Asked Questions (FAQs)
1. What is garma fruit called in English?
Garma fruit in English is known as Cantaloupe.
2. What is the benefit of cantaloupe?
Cantaloupe which is also known as Garma in Urdu is full of minerals, antioxidants, vitamins, water, and fibers. It poses various health benefits including keeping the blood pressure in check, keeping bowel movements regular, preventing AMD, asthma, etc.