Cantaloupe melon is a refreshing summer snack that contains nutrients that are beneficial to one's health. According to Megan Ware, cantaloupe is a popular summer dessert among both children and adults, and its high-water content helps prevent dehydration. Cantaloupe is also known as muskmelon, mush melon, rock melon, and Persian melon. They belong to the Cucurbitaceae family, which also includes honeydew melons, watermelons, and cucumbers. What’s more interesting is this type of fruit is also high in vitamins, minerals, and antioxidants.
Cantaloupe outperforms other yellow-orange fruits in terms of beta-carotene content. Cantaloupe contains more beta-carotene than apricots, grapefruit, oranges, and peaches, according to the United States Department of Agriculture (USDA). Once consumed, beta-carotene is either converted into vitamin A or acts as a powerful antioxidant to aid in the fight against free radicals that attack your body's cells. According to the USDA, 1 cup of balled cantaloupe contains more than 100% of the recommended daily value (DV) of vitamin C. According to the Mayo Clinic, vitamin C aids in the formation of blood vessels, cartilage, muscle, and bone collagen. Consuming vitamin C-rich foods may help shorten the duration of your symptoms the next time you catch a cold.
Folate is also abundant in cantaloupe. Annette McDermott stated that folate is also referred to as vitamin B-9. When it occurs naturally in foods, the term folate is used. Folic acid refers to supplements and fortified foods. Folate is well-known for its ability to prevent neural-tube birth defects such as spinal Bifida. It may also help to reduce the risk of certain cancers and address memory loss associated with aging, though more research is required. The amount of fiber, potassium, vitamin C, and choline found in cantaloupes all promote heart health. Consuming potassium-rich foods can help lower blood pressure. To keep the cardiovascular system healthy, the American Heart Association (AHA) recommends that an average adult consume 4,700 mg of potassium per day. A cup of cantaloupe contains approximately 473 mg of potassium or 10% of the daily value.
Cantaloupe contains a lot of water and fiber. Fiber and water can aid in constipation prevention by promoting regularity and a healthy digestive tract. Cantaloupe, with its high water and electrolyte content, is an excellent choice for rehydrating during the hot summer months or after a workout. According to the US Department of Agriculture, a 177-gram cup of cantaloupe balls contains 160 g of water.
Cantaloupes are available all year, but they shine in the summer when they are at their freshest and sweetest. Look for a ripe cantaloupe that is symmetrical and feels slightly heavy when selecting one. It should be a creamy, light yellow-orange color with little to no green. Ripe cantaloupe should have a sweet and musky aroma. You can't get much better than cantaloupe when it comes to melons. It's healthy, tasty, and versatile. You're might be missing out if you only buy a watermelon or honeydew melon and avoid cantaloupe. At 60 calories and no fat per 1-cup serving, cantaloupe is a smart way to incorporate powerful nutrients and sweetness into your healthy eating plan.
ZDS DMO II Marie-Claire Gaas, RND
References:
1. 7 Nutritious Benefits of Eating Cantaloupe
Medically reviewed by Atli Arnarson BSc, PhD — By Annette McDermott — Updated on October 11, 2019
https://www.healthline.com/health/food-nutrition/benefits-of-cantaloupe
2. Everything you need to know about cantaloupe
Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — By Megan Ware, RDN, L.D. on November 8, 2019
https://www.medicalnewstoday.com/articles/279176
3. Nutritional content of Cantaloupe
USDA Food Composition Databases
4. Melons, cantaloupe, raw
US Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/nutrients
