7 NUTRITIOUS BENEFITS
OF EATING CANTALOUPE
Adding fruit of any kind to your diet is beneficial.
Cantaloupe, also known as musk melon, is a particularly good choice.
1. Beta Carotene
- When it comes to beta carotene, cantaloupe knocks other yellow-orange fruits out of the
park. - According to the United States Department of Agriculture (USDA) , cantaloupe has more
beta carotene than apricots, grapefruit, oranges, peaches, tangerines, nectarines, &
mangoes. - One studydetermined that orange-flesh melons like cantaloupe have the same amount of
beta carotene as carrots. - Beta carotene is a type of carotenoid.
- Carotenoids are pigments that give fruits & vegetables their bright colors.
- Once eaten, beta carotene is either converted into vitamin A or acts as a powerful anti-
oxidant to help fight free radicals that attack cells in your body.
2. Vitamin C
- According to the USDA 1 Cup of balled cantaloupe contains over 100 percent of the recommended daily value (DV) of vitamin C.
- The Mayo Clinic indicates that vitamin C is involved in collagen production in bones, blood vessels, cartilage & muscle.
- More study is needed on vitamin C to prove its effectiveness against diseases like asthma, cancer & diabetes.
- However, eating vitamin C-rich foods may help reduce how long you suffer the next time
you catch a common cold. - A Cochrane Library review found vitamin C reduced the length of the common cold in
adults by 8 percent In children, colds were reduced by 14 percent.
3. Folate
- Folate is also known as vitamin B-9.
- Folate is the term used when it is naturally present in foods, while folic acid is the term used
for supplements & fortified foods. - This vitamin is well-known for preventing neural tube birth defects like spinal bifida.
- It may also help reduce your risk of some cancers & help battle memory loss due to aging, although more research is needed.
- When it comes to cancer, folate may be a double-edged sword.
- According to a closer look at studies on folate published in the American Journal of Clinical Nutrition, it may offer protection in early cancers & in people low in folate.
- However, supplementation may stimulate or worsen later-stage cancers & when taken in
high doses. - According to the Mayo Clinic, pregnant women & women of child bearing age need to
consume 400-600 micrograms of folate daily. - Males over age 13 should consume 400 micrograms.
- Two cups of balled cantaloupe have 74 micrograms of folate.
4. Water
- Like most fruits, cantaloupe has high water content, at almost 90 percent.
- Eating cantaloupe helps you stay hydrated throughout the day, which is important for
heart health. - When you’re hydrated, your heart doesn’t have to work as hard to pump blood.
- Good hydration also supports digestion, healthy kidneys & helps you maintain a healthy
blood pressure.
Mild dehydration may cause:
- dizziness
- headache
- less urination
- dry skin
- dry mouth
- constipation
Severe cases may be serious & lead to:
- rapid heart rate
- confusion
- low blood pressure
- shriveled skin
- unconsciousness
Dehydration is also a risk factor for developing kidney stones.
- Straight water is your best bet for staying hydrated.
- Eating water-rich fruits like cantaloupe can help.
5. Fiber
- The health benefits of fiber go beyond preventing constipation.
- A high-fiber diet may reduce your risk of heart disease & diabetes & help you lose weight
by making you feel fuller longer. - The Mayo Clinic recommends these daily fiber intakes:
Men under 50 - 38 grams
Men over 50 - 30 grams
Women Under 50 - 25 grams
Women over 50 - 21 grams.
6. Potassium
- Cantaloupe provides 14 percent of your potassium DA.
- Potassium is an essential electrolyte mineral.
- According to the American Heart Association, potassium helps keep the right balance
between cells & body fluids. - Potassium is also vital to nerve health & proper muscle contraction.
- Eating a potassium-rich snack like cantaloupe after exercise helps replenish depleted electrolytes.
7. Other Vitamins and Minerals
- One Cup of cantaloupe contains 1.5 grams of protein.
- It also has small amounts of these many other vitamins & minerals, including:
- vitamin K
- niacin
- choline
- calcium
- magnesium
- phosphorous
- zinc
- copper
- manganese
- selenium
These make it a well-rounded, nutritious fruit choice.
How to Choose Cantaloupe
- Cantaloupes are available year round, but this melon shines during the summer when
it’s at its freshest & sweetest. - When choosing a ripe cantaloupe, look for one that is symmetrical & feels slightly heavy.
- The color should be a creamy, light yellow-orange & there should be little to no green.
- Ripe cantaloupe should smell sweet & a little musky.
- For the freshest taste, use cantaloupe within three days of purchase.
Ways to Use Cantaloupe
- Cantaloupes are delicious on their own or in fruit salad, but there are other surprising ways to use them.
- Cantaloupe smoothie: This nutritious drink is made from cantaloupe, Greek yogurt, & natural sweetener. It makes a great breakfast or snack.
- Cantaloupe salad: Combining cantaloupe with basil, mozzarella, onions, red wine vinegar & olives gives it a savory kick.
- Cantaloupe sorbet: You only need four ingredients to make this frosty treat: cantaloupe, lemon, honey & water.
- Roasted cantaloupe: Most people wouldn’t dream of roasting cantaloupe, but it brings out the melon’s natural sweetness.
The Takeaway
- When it comes to melons, you can’t do much better than cantaloupe.
- It’s nutritious, delicious & versatile.
- If you typically buy watermelon or honeydew melon & shy away from cantaloupe, you’re
missing out. - At 60 calories & no fat per 1-cup serving, adding cantaloupe to your diet arsenal is a
smart way to get potent nutrients & sweetness into your healthy eating plan.
A Cochrane Library review found vitamin C reduced the length of the common
cold in adults by 8 percent. In children, colds were reduced by 14 percent.
.
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