Horned melon (Cucumis metuliferus / kiwano) is also known as African horned cucumber or fire ginseng fruit .
Cape melon is an exotic fruit from Africa that is highly nutritious and has many health benefits.
When ripe, the horned melon's thick skin is bright orange and covered with small spine-like projections, or horns. The inner pulp consists of a gelatinous, lime-green or yellow substance that contains a large number of edible seeds.
Contains a variety of essential nutrients
Cape melon is rich in a variety of vitamins and minerals, many of which have positive effects on its health.
One horny melon provides the following nutrients:
- Calories: 92
- Carbohydrates: 16 grams
- Protein: 3.7 grams
- Fat: 2.6 grams
- Vitamin C: 18%
- Reference Daily Intake (RDI)
- Vitamin A: 6% of recommended daily intake
- Vitamin B6: 7% of recommended daily intake
- Magnesium: 21% of the RDI
- Iron: 13% of RDI
- Phosphorus: 8% of RDI
- Zinc: 7% of RDI
- Potassium: 5% of RDI
- Calcium: 3% of RDI
Cape melon is composed mostly of water and is relatively low in calories, carbohydrates and fat. About 16 percent of its calories come from protein—relatively high compared with other fruits.
This unique nutrient profile makes horned melon suitable for a variety of diet plans.
Provides a variety of effective antioxidants
Not only are horny melons highly nutritious, they also provide a variety of potent antioxidants—many of which are nutrients in their own right.
Antioxidants are compounds found in certain foods that prevent cell damage caused by oxidative stress in the body.
While oxidative reactions are a normal part of the body's metabolism, over time, too much oxidative stress can lead to inflammation and impaired cell function.
You can minimize this potential damage by providing your body with adequate antioxidant-rich foods.
The main antioxidants of thorn melon are vitamin C, vitamin A, zinc and lutein. Together, these nutrients work to reduce inflammation and prevent chronic diseases such as diabetes, heart disease, and certain types of cancer.
Additionally, the edible seeds in the pulp provide vitamin E—another nutrient with antioxidant properties.
Promotes healthy red blood cell production
Cape melon is a good source of iron, providing about 13% of your daily needs.
Red blood cells store an iron-containing substance called hemoglobin, which is used to carry oxygen into the body.
Therefore, an adequate supply of dietary iron is necessary for your body to produce enough healthy red blood cells for proper oxygenation.
Plant sources of iron—such as horny melon—contain a mineral called nonheme iron. This form of iron is not absorbed as efficiently as iron from animal sources.
However, pairing non-heme iron with vitamin C can improve its absorption.
Coincidentally, thorn melon is also rich in vitamin C. This improves the absorption of iron from the fruit, making it more effective in supporting red blood cell production and oxygen transport.
Promote blood sugar control
Cape melon has a low glycemic index, which means eating it will not cause a significant rise in blood sugar.
Additionally, it is a rich source of magnesium, a mineral directly involved in glucose and insulin metabolism.
One small study found that horny melon extract significantly lowered blood sugar in diabetic rats but not in normoglycemic animals.
Ultimately, more research is needed to determine whether spinach melon affects blood sugar in humans.
Supports proper hydration
Cape melon is composed of approximately 88% water and contains carbohydrates and electrolytes - making it helpful in increasing hydration.
Snacking on a fruity snack like horny melon on a hot summer day or after an intense workout can help keep you energized and hydrated throughout the day.
May improve mood
Cape melon contains magnesium and zinc, two minerals that are closely linked to mental health and the maintenance of healthy brain function.
Magnesium and zinc are both involved in the production of neurotransmitters that affect mood and have been linked to some mood-related conditions, such as depression and anxiety.
One study evaluated the use of magnesium to treat mild depression and anxiety in 126 people. People who received magnesium treatment reported significant improvements in their symptoms.
Overall, more research is needed to better understand the role of magnesium and zinc in improving mood or preventing and treating depression, but it certainly doesn't hurt to eat more mineral-rich foods like spinach. .
Other potential benefits
There are few studies specifically looking at the health effects of horned melon. However, many of the nutrients it contains are known to support your system in other ways:
Support bone health:
Provides nutrients to support bone remodeling and maintain bone strength,
Includes magnesium, vitamin C and zinc.
Promote skin health: Vitamin C
The water in quill melon supports collagen production, wound healing,
and protects against sun damage.
Promote heart health:
Rich source of magnesium and potassium. These minerals reduce inflammation, prevent plaque buildup in the arteries, and help regulate blood pressure.
Enhance immunity:
Also provides a variety of nutrients essential for a healthy immune system,
Includes vitamin C, zinc, iron and magnesium.
While horny melon contains many important nutrients, no single food is the key to optimal health.
how to eat
The skin is thick and covered with tiny spikes. Before ripening, the fruit is dark green, but when ripe, it turns a creamy orange.
Although the outer skin is edible, most people stick to the sticky inner pulp, which is filled with seeds. Many people also eat the seeds because they are so plentiful that they are difficult to remove from the pulp.
If you're brave enough to eat the peel, be sure to cut off the spikes first.
Cape melon has a mild, slightly sweet flavor. It tastes similar to its close relative, the cucumber. When it's very ripe, you might even smell a hint of banana.
The easiest way to eat a horned melon is to cut it open and scoop the pulp directly from the peel. Some people add a little salt or sugar to enhance its flavor. It can be eaten fresh or cooked.
If you're creative, add the pulp to smoothies or use it in yogurt, granola, or ice cream sundaes. It also makes a delicious addition to sauces and dressings.
generalize
Cape melon is an exotic fruit from Africa that has numerous health benefits due to its rich nutritional content.
Its thick orange skin is covered in spikes, which makes it look a little scary. However, eating it is as simple as cutting it open and scooping out the pulp with a spoon. You can even use the peel as a garnish.
If you're looking for a new way to mix up your fruit game, spinach melon is a delicious and nutritious option.
