Cantaloupe is a nutritious, delicious, and versatile fruit that can enhance your healthy eating plan. With only 60 calories and no fat per 1-cup serving, adding cantaloupe to your diet can provide potent nutrients and natural sweetness.
The often-overlooked cantaloupe is packed with nutrients, making it a great choice for your grocery cart. If you tend to bypass cantaloupe in the produce section, read on to discover its numerous health benefits.
Adding fruit to your diet is always beneficial, and cantaloupe, a variety of musk melon, is an especially good option.
1. Beta-Carotene
Cantaloupe is a powerhouse when it comes to beta-carotene, outperforming other yellow-orange fruits. According to the USDA, cantaloupe contains more beta-carotene than apricots, grapefruit, oranges, peaches, tangerines, nectarines, and even mangoes. An early study confirmed that orange-flesh melons like cantaloupe have as much beta-carotene as carrots.
Beta-carotene, a type of carotenoid, gives fruits and vegetables their vibrant colors. In the body, beta-carotene converts to vitamin A or acts as an antioxidant, fighting free radicals that damage cells. Vitamin A is crucial for eye health, healthy red blood cells, and a strong immune system.
2. Vitamin C
A 1-cup serving of cantaloupe provides over 100 percent of the recommended daily value of vitamin C, according to the USDA. Vitamin C, essential for the production of blood vessels, cartilage, muscle, and collagen in bones, also plays a role in reducing the duration of the common cold. A Cochrane Library review found that vitamin C reduced the length of colds by 8 percent in adults and 14 percent in children.
3. Folate
Also known as vitamin B-9, folate is crucial for preventing neural-tube birth defects like spina bifida. It may also help reduce the risk of some cancers and address memory loss due to aging, though more research is needed. The Mayo Clinic advises that pregnant women and those of childbearing age should intake 400-600 micrograms of folate daily. For males aged 13 and older, the recommendation is 400 micrograms per day. Two cups of balled cantaloupe provide 74 micrograms of folate, or about 19 percent of the daily value.
4. Water Content
Cantaloupe has a high water content of nearly 90 percent, helping you stay hydrated throughout the day. Proper hydration supports heart health, digestion, healthy kidneys, and stable blood pressure. Severe dehydration can lead to serious health issues, including rapid heart rate, confusion, and low blood pressure. While plain water is best for hydration, water-rich fruits like cantaloupe also contribute significantly.
5. Fiber
Fiber offers health benefits beyond preventing constipation. A high-fiber diet can reduce the risk of heart disease and diabetes, and help with weight loss by promoting a feeling of fullness. The Dietary Guidelines for Americans recommend that men under 50 consume 34 grams of fiber daily, and women under 50 consume 28 grams. For those over 50, men should aim for 28 grams and women for 22 grams.
6. Potassium
One wedge of cantaloupe provides 4 percent of your daily potassium value. Potassium, an essential electrolyte mineral, helps maintain the right water balance between cells and body fluids, supports nerve health, and ensures proper muscle contraction. Eating potassium-rich foods like cantaloupe after exercise can help replenish depleted electrolytes.
7. Other Vitamins and Minerals
In addition to beta-carotene, vitamin C, folate, and potassium, cantaloupe contains small amounts of several other vitamins and minerals, including vitamin K, niacin, choline, calcium, magnesium, phosphorus, zinc, copper, manganese, and selenium. These nutrients make cantaloupe a well-rounded, nutritious fruit choice.
How to Choose Cantaloupe
Available year-round, cantaloupe is at its freshest and sweetest during the summer. Look for a ripe cantaloupe that is symmetrical, feels slightly heavy, and has a creamy, light yellow-orange color with little to no green. It should smell sweet and slightly musky. For the best taste, use cantaloupe within three days of purchase.
Ways to Use Cantaloupe
Cantaloupe is delicious on its own or in fruit salads, but there are many other creative ways to enjoy it:
- Cantaloupe Smoothie: Blend cantaloupe with Greek yogurt and a natural sweetener for a nutritious breakfast or snack.
- Cantaloupe Salad: Combine cantaloupe with basil, mozzarella, onions, red wine vinegar, and olives for a savory dish.
- Cantaloupe Sorbet: Make a frosty treat with cantaloupe, lemon, honey, and water.
- Roasted Cantaloupe: Roasting cantaloupe enhances its natural sweetness, offering a unique flavor experience.
The Takeaway
When it comes to melons, cantaloupe is an excellent choice. It's nutritious, delicious, and versatile. If you typically choose watermelon or honeydew melon and overlook cantaloupe, you're missing out on its many health benefits. With only 60 calories and no fat per 1-cup serving, incorporating cantaloupe into your diet is a smart way to add potent nutrients and natural sweetness to your healthy eating plan.
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