Are Cantaloupes Good for Health?
Cantaloupes are a specific variety of muskmelon species that belong to the Cucurbitaceae family, and these fleshy fruits weigh around 0.5 to as large as five kilograms. Cantaloupe is an ideal fruit that can be a part of global health diets high in several essential nutrients. This fruit nearly contains more than 90 percent water content, which makes up for a large volume, making it an excellent fruit to snack on for hydrating and fulfilling the body’s fluid requirements. Also, it can additionally boost the body’s intake of daily vitamins, minerals, and antioxidants with this power-loaded fruit.
What Is the Nutritional Content of Cantaloupes?
One cup of raw cantaloupe ball is approximately 175 to 177 grams and would yield around 60 calories, nearly 1.5 grams of protein, and 13 to 14.4 grams of carbohydrates. It contains only a negligible 0.3 grams of fat. Nutrient amount per serving (175 grams of fruit):
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Sodium - 28 grams.
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Carbohydrates - 14.4 grams.
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Fiber - 1.6 grams.
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Sugars - 14 grams.
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Protein - 1.5 grams.
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Vitamin K - 4.4 micrograms.
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Vitamin C - 65 micrograms.
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Vitamin A - 299.1 micrograms.
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Potassium - 472.6 micrograms.
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Magnesium - 21.2 micrograms.
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Folate - 37.2 micrograms.
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Beta Carotene - 3575.4 micrograms.
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Calories - 60 kilocalories.
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Fat - 0.3 grams.
Cantaloupe is nearly insoluble because of this fruit's natural sugar content and has a glycemic index of 65. However, the glycemic load considering a single serving size is low, with a range of four. Similarly to most nutrient- and fat-free fruits, it can improve immune health. But, this fruit does not provide significant protein, with only 1.5 grams per cup. As listed above, it contains several essential nutrients like potassium, calcium, magnesium, phosphorus, and zinc and is rich in vitamins C, A, and B9 (folate).
Cantaloupe, with its vitamin C-rich content, even with a single cup or serving of fruit, can provide a person up to 72 % of the body’s daily recommended intake (based upon a 2,000 calorie per day diet). Vitamin A is also abundant, with 33 % of the body’s daily intake per cup. Not only can this fruit give a person enough hydration, but it makes for a great snack on a hot day or in tropical climates. Because of the potassium content, it also stabilizes the electrolyte content in our body.
What Are the Health Benefits of Cantaloupes?
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Promotes Vision: Cantaloupe is an excellent fruit that is known to promote eye health owing to its Beta-carotene content.
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Promotes Immune Health and Protects Against Cell Damage: The same vitamins that give carrots their rich orange color are responsible for giving color and benefits to cantaloupe. From a myriad of antioxidants and especially two fat-soluble antioxidants called lutein and zeaxanthin. This high antioxidant activity would scavenge free radicals in our body before they even try to cause cellular damage. Hence, it can be immune boosting.
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Anti-Cancer Effect: Extracts from the peel of this fruit, along with the cantaloupe seeds, have been researched that demonstrate potential against tumor growth in the kidney, colorectal area, and cervical areas. Though more research is needed on this, it is shown to have a potential anti-cancer effect.
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Cardioprotective: The combination of high potassium and low sodium is one of the best parts of consuming a musk melon because it can effectively reduce high blood pressure and protect against heart diseases.
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Protects Against Sun Burns: The topical extracts of muskmelons or cantaloupe are sun protective.
Who Would Be Allergic to Cantaloupes?
People with oral allergy syndrome (OAS) would be allergic to cantaloupe and should refrain from consuming it. Also, nutrition experts recommend consuming cantaloupe or muskmelon during the day or before night. This is because of its hydrating nature. It would be better if it is consumed during the day and at night times the sugar content in this fruit can cause blood sugar spikes.
How to Choose and Store Cantaloupes?
The two main varieties of cantaloupe globally are the North American cantaloupe and European cantaloupe. Both these varieties have the fruit as orange flesh with a similar taste. Cantaloupe will also continue to ripen further for a few days after it is picked. The flavor of the melon will be less when the fruit is still hard or if it has less fragrance. While purchasing the fruit, choose only those muskmelons that are free from nicks or other damages or dents. One should wash the cantaloupe thoroughly before cutting and consuming it. One can use tap water and a vegetable brush to clean the fruit thoroughly while washing as these fruits grow close to the ground and would have been contaminated with bacteria from the soil. Washing the melons with soap is not recommended as they penetrate the fruit's flesh.
Once cut, they can be stored within an airtight container in the refrigerator for up to a maximum of five days. Ripe melons have less shelf life. Do not also leave cut melons at room temperature, or they might rot. One can cut the ripe melon and store it in the freezer, freezer bags, or airtight containers to prolong its shelf life.
How to Consume Cantaloupes?
Cantaloupes or muskmelons are best consumed as a fruit or fruit juice and best consumed without added sugars. They are excellent as garnish fruits too over salads or vegetable dressings. They can be easily eaten alongside cheesy food or used as daily yogurt or cottage cheese dish toppings.
Conclusion
Cantaloupes are hydrating fruits that can not only satiate the appetite and make for a great fruit snack or fresh juice but can also be used as a garnish or topping. These fruits are filled with antioxidants, essential vitamins, and minerals, so they have multiple health benefits. They are the best fruits for the summers and especially in tropical conditions.
