What are the benefits of eating cantaloupe? Cantaloupe is a melon fruit that provides an array of antioxidants, phytonutrients, and electrolytes that have been shown to have a variety of health benefits. The nutritional content of cantaloupe can be seen in its deep orange color.
They can help prevent oxidative stress and the various inflammatory diseases prevalent in the United States and other Western countries today.
Among other nutrients, cantaloupe nutrients contain two special protective phytonutrients: carotenoids and cucurbitacins. These are two powerful antioxidants that have been linked to preventing disease, including cancer, cardiovascular and neurodegenerative diseases. They also help stop free radical damage in the body and slow down the aging process.
Cantaloupe is low in calories but high in nutrients. The abundant vitamin A in cantaloupe is an antioxidant known for promoting vision and skin health, boosting immunity, and reducing inflammation.
Along with the antioxidant vitamin C, which is found in large amounts in cantaloupe nutrition, these vitamins are essential for maintaining healthy mucous membranes, cell health and preventing DNA damage that can lead to disease.
The health benefits of cantaloupe don’t stop there. Cantaloupe is now used to extract an enzyme called superoxide dismutase (SOD).
This is a powerful antioxidant found primarily in cantaloupe rind. It plays a vital role as a master antioxidant, protecting the body internally from oxidative stress.
Beyond that, although cantaloupe seeds are often discarded and only the orange flesh is eaten, cantaloupe seeds also provide important omega-3 fatty acids and are actually edible!
Nutritional Facts of Cantaloupe
Is cantaloupe a healthy fruit? While other types of fruit, such as berries, may contain higher levels of antioxidants, cantaloupe is generally consumed in higher amounts. This may make up for the fruit's lower antioxidant levels.
This means cantaloupe can actually significantly increase the beneficial levels of phytonutrients in the average person's diet.
What are the nutritional values of cantaloupe? Cantaloupe is highly nutritious and rich in vitamin C and vitamin A in the form of carotenoids. In fact, cantaloupe is one of the highest fruit sources of vitamin A.
Cantaloupe nutrition also includes potassium, vitamin K, magnesium, fiber and B vitamins including thiamine, niacin and folate.
How many carbs are in cantaloupe?
How many calories are in a cup of cantaloupe?
One cup (about 160 grams) of cantaloupe cubes contains approximately the following nutrients:
- Calories: 54.5
- Total carbohydrates: 13.1 g
- Fiber: 1.4 grams
- Sugar: 12.6 grams
- Total fat: 0.3 g
- Saturated fat: 0.1 grams
- Polyunsaturated fat: 0.1 g
- Monounsaturated fat: 0.01 g
- Trans fat: 0 grams
- Protein: 1.3 grams
- Sodium: 25.6 mg (1% Daily Value)
- Vitamin C: 58.7 mg (65% DV)
- Vitamin A: 270 mcg (30% DV)
- Potassium: 427 mg (9% DV)
- Folic acid: 33.6 mcg (8% DV)
- Niacin: 1.2 mg (8% DV)
- Vitamin B6: 0.1 mg (6% DV)
- Magnesium: 19.2 mg (5% DV)
- Vitamin K: 4 mcg (3% daily value)
*Daily Values: Percentages are based on a 2,000 calorie/day diet.
In addition, the nutrients of cantaloupe also contain certain amounts of pantothenic acid, choline, betaine, calcium, iron, phosphorus, zinc, copper, manganese, selenium, etc.
health benefits
Cantaloupe nutrition has many impressive aspects. Some of the key benefits of cantaloupe include:
1. Important source of vitamin A and vitamin C
Is cantaloupe a superfood? With its amazing nutritional content and potential health benefits, many people think so.
Rich in the antioxidants vitamin A and vitamin C in the form of ascorbic acid, cantaloupe nutrition helps prevent free radical damage by fighting oxidative stress in the body. Research shows that disease prevention is a major public health benefit that can be achieved through increased consumption of carotenoid-rich fruits and vegetables, including cantaloupe.
Cantaloupe nutrients contain two types of vitamin A antioxidants called beta-carotene and alpha-carotene. Since it contains these two carotenoids, it also contains some of their derivatives, including lutein, beta-cryptoxanthin, and zeaxanthin.
There is a growing body of literature on the impact of these antioxidants and other carotenoids on chronic disease in humans, specifically related to how they reduce dangerous inflammation. Inflammation and free radical damage are associated with the development of various diseases.
Therefore, consuming cantaloupe is an excellent way to strengthen your body’s defenses against age-related diseases and keep your body young and healthy.
2. Fight cancer with powerful phytochemicals
Cantaloupe is highly nutritious and rich in antioxidant flavonoid compounds such as beta-carotene, lutein, zeaxanthin and cryptoxanthin. These antioxidants have a protective effect on the body. They protect cells and other structures from DNA damage and stress caused by free radicals.
Studies show that cantaloupe's antioxidants and cucurbitacins can cause cancer cell apoptosis, or the self-destruction of cancer cells. This makes cantaloupe a potential cancer-fighting food.
These useful chemical pheromones occur naturally in plants to protect them from external damage, but they also serve the same purpose in the human body. For example, cucurbitacins have repeatedly shown anticancer activity in vivo in studies, ranging from antiproliferation to cell cycle arrest and apoptosis.
These compounds are believed to have apoptotic effects because they are able to enter the cell nucleus, where DNA or genes are stored, and activate apoptotic proteins that destroy harmful cells.
Additionally, many other studies have shown that eating plenty of fruits and vegetables that are naturally rich in vitamin A and vitamin C is one of the best ways to prevent cell mutations. Because of these positive protective effects, adding five or more fruits and vegetables to your diet every day can help prevent lung, colon, prostate, and oral cancers.
3. Contains anti-inflammatory properties
Studies have shown that in experiments, people who had particularly high intakes of cantaloupe and other fruits had lower levels of C-reactive protein (CRP) in their blood. Since CRP is a marker widely used to assess inflammation levels in the body, this suggests that cantaloupe may be effective in blocking dangerous inflammation and autoimmune reactions that can lead to disease.
The anti-inflammatory benefits of cantaloupe nutrition come from its cucurbitacins, including cucurbitacins B and cucurbitacins E. These two anti-inflammatory compounds may help reduce pain and other symptoms caused by inflammatory diseases.
4. May help prevent heart disease
Many heart-related problems—such as high cholesterol, high blood pressure, and risk of heart disease or stroke—are caused by chronic, harmful inflammation and chronic oxidative stress.
Many studies show that eating more vegetables and fruits such as cantaloupe can reduce the risk of cardiovascular disease.
5. Enhance immunity
Carotenoids found in cantaloupe can help strengthen the immune system and prevent infections. One specific carotenoid, beta-carotene, is known for boosting immunity in humans and animals.
Research shows beta-carotene can enhance immune cell function. That’s why it not only fights common diseases but also prevents cancer.
Additionally, multiple studies have shown that this fruit can boost immune defense.
6. Aids muscle recovery and endurance
Cantaloupe nutrition provides a moderate amount of the electrolyte potassium. Potassium is an important component of cells and body fluids.
The potassium in this fruit is an important nutrient for athletes or particularly active people. It is considered a vasodilator because it relaxes blood vessels.
This can lower blood pressure and prevent muscle spasms. It also speeds up muscle recovery and reduces physical stress as you build muscle, strength and endurance.
7. Protect eye health
Cantaloupe nutrition provides important nutrients that play a role in protecting eye health, including beta-carotene, vitamin A, vitamin C, lutein and zeaxanthin.
For example, zeaxanthin is an important carotenoid that is absorbed by the retina of the eye and is thought to provide antioxidants and protective UV filtering.
A study published in 2017 is one of many that suggests a link between the antioxidants and carotenoids in cantaloupe and a reduced risk of age-related macular degeneration.
8. Protect skin health
Orange foods, including carrots, sweet potatoes, pumpkins and, of course, cantaloupe, are also rich sources of carotenoids. Carotenoids can help reduce the risk of skin cancer.
Some studies even suggest that beta-carotene (alone or in combination with lutein and other carotenoids) may be able to reduce the effects of sunburn, while fruit phytochemicals have been found to fight skin damage and carcinogenesis.
9. Good for digestion
Cantaloupe is an especially hydrating fruit because, like most melons, it has a high water content. Its high proportion of water helps the digestive tract stay hydrated, detoxify the body, and properly eliminate toxins and waste products.
Cantaloupe is also known for being easy to digest and free of fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP). FODMAPS are difficult-to-digest carbohydrates that may trigger symptoms associated with irritable bowel syndrome and other digestive disorders.
10. Help the body detoxify
The nutrients of cantaloupe are rich in electrolytes, and the water content of cantaloupe is also high. This makes it an excellent choice for homemade detox recipes.
Water-rich foods like melons can help relieve uncomfortable symptoms of indigestion, including bloating and swelling. The potassium in cantaloupe nutrients triggers your heart to pump and your kidneys to filter blood, while also helping to balance hydration levels in your body. These are useful when you are trying to detox.
11. Restore the body’s pH
Additionally, melon varieties are considered alkaline foods. This means they can help restore the body's pH to its natural levels.
Some experts believe that disease is more difficult to develop in an alkaline environment in the body than in an acidic system, so eating cantaloupe and other alkaline foods can protect your body from inflammation and the development of disease.
A scientific review published in 2012 concluded that an alkaline diet may have several benefits, including:
- Good for bone health, reduces muscle atrophy, and reduces chronic diseases such as high blood pressure.
- Increased growth hormone improves cardiovascular health, memory, and cognitive abilities.
- Increased intracellular magnesium levels (required for the function of many enzyme systems) and activation of beneficial vitamin D.
- Improve the efficacy of some chemotherapy drugs.
12. Low in calories, helpful for weight management
Cantaloupe contains approximately 54 calories per cup. It's also rich in water and various nutrients, making it a great addition to any weight management plan.
It is a nutrient-dense food that is low in calories but has overall health benefits.
Since people following a low-calorie diet sometimes experience nutritional deficiencies, indigestion, low immunity, and weakness, adding cantaloupe to your diet can help balance these risks and ensure you're getting enough vitamins and minerals during your weight loss journey .
history
Cantaloupe is a member of the Cucurbitaceae or Cucurbitaceae family. Some other popular fruits and vegetables that belong to this family include winter squash, squash, cucumbers, and gourds.
You can see a common theme with many of these plants, which is that they have a deep orange or yellow color. This indicates that they contain antioxidants, especially beta-carotene.
Cantaloupe is also part of the melon family. They are related to other plants, including watermelons and honeydew melons.
Cantaloupes, like other melons, grow on vines above the ground that never stray far from the surface of the soil. It is believed that the cantaloupe plant originally began growing as a descendant of other related melon varieties native to parts of Africa.
Today, countries such as China, Turkey, Iran and Egypt are the world's leading growers of the fruit, as is the United States. California grows the most cantaloupes in the United States and supplies more than half of the country's melons each year. Other states that grow cantaloupes include Arizona, Colorado, Georgia, Indiana and Texas.
Although people love cantaloupe for its sweet, soft interior, in some parts of the world the cantaloupe is also popular for its seeds. In parts of Central and South America, as well as in Asia and the Middle East, cantaloupe seeds are dried and eaten as a snack.
In traditional Ayurvedic medicine, cantaloupe (and melons in general) are recommended for people suffering from vata and pitta doshas. In Ayurveda, melon has cooling, alkalizing, immune-boosting, and uplifting properties.
It is also considered a holy food, meaning it can help renew the mind by providing the body with easily digestible nutrients. Satisfactory foods promote mental clarity and awareness when consumed rather than causing drowsiness or heaviness in the body.
Cantaloupe, honeydew melon, papaya
Cantaloupe, honeydew melon, and papaya are all known to be easy-to-digest fruits that are packed with nutrients and promote overall health.
The vitamin A content in cantaloupe nutrition is significantly higher than that in honeydew melon nutrition. Although the fiber content per serving is the same, cantaloupe also has slightly more vitamin C and potassium than honeydew melon.
Both contain large amounts of folic acid.
At the same time, papaya is rich in vitamin C, followed by vitamin A, folic acid and potassium, as well as vitamin E and vitamin K. Papaya is known for containing beneficial digestive enzymes.
How about the carbs in cantaloupe versus the carbs in honeydew? Cantaloupe and honeydew melon are both low-carb fruits. Cantaloupe has about 6.5 grams of carbohydrates per half-cup serving, while the same serving size contains about 8 grams of carbohydrates.
Papaya also contains about eight carbohydrates per half cup. The sugar content of these three fruits is very similar, about six to seven grams per half cup.
How to add it to your diet
Melon is a seasonal summer fruit, with peak season in North America from April to August. However, you can also find melons from other warm-climate areas of the world in grocery stores most of the year.
There are two common varieties of the cantaloupe plant: the European cantaloupe ( Cucumis melo cantalupensis ), which takes its name from the Italian papal village "Cantalup", and the North American cantaloupe. European cantaloupes are more green than orange in color, while North American cantaloupes sold in the United States are a darker orange.
Although it is called "cantaloupe" in the United States, many other countries refer to it as "cantaloupe."
Let’s talk about how to pick cantaloupes so that you end up with the best quality and flavor.
To judge the ripeness and flavor of cantaloupe, you can check the following:
- Without cracking it, pick up the melon and examine its skin. You want to avoid products that have a lot of cracks and large discolored spots.
- Look under the straps of the cantaloupe to see if there is any color showing through the straps. For regular orange cantaloupe, avoid the white skin beneath the webbed texture on the surface.
- Look for one that feels heavy for its size and has a clean skin. The weight means it has better sugar and moisture content, which usually means the fruit is richer and sweeter.
- Try the thump test: Place the melon on any surface with one hand and thump or flick it with your fingers. If it sounds echoey or sounds a little hollow, then it's a good melon!
- Fresh fruit should smell like fruit. Smell the rind or one side of the stem to make sure it smells like fruit. It should have a subtle, warm, sweet smell.
At home, start by rinsing the entire fruit with cold water to remove dirt and potential bacteria. Most people skip this step, but it can be important to do before cutting the fruit.
Depending on how you want to use the cantaloupe and the desired size, you can slice the cantaloupe, dice it, or use an ice cream scoop or spoon to cut the cantaloupe into balls.
All you need to do is store the cantaloupe in a cool, well-ventilated place, such as the refrigerator or on the counter, before cutting it. However, once you cut a cantaloupe, store the uneaten parts in the refrigerator to prevent them from spoiling or developing harmful salmonella.
Therefore, it is best to avoid buying and eating cantaloupe with obvious cracks and cuts, as bacteria can easily multiply there.
Cantaloupe Recipe
Fresh cantaloupe can be used in many different ways: for example, in a smoothie, on top of an arugula salad, into a spreadable jam, as part of a summer gazpacho soup, in ice cream or homemade sorbet . There are many ways to use its natural sweetness and warm flavor to create delicious cantaloupe recipes.
Try using cantaloupe in some of these recipes:
- Cold melon and berry soup
- Cantaloupe Ice Cream Recipe
- Triple Melon Smoothie
Risks and Side Effects
If you are allergic to melon, you should not eat cantaloupe. Studies show that people who are allergic to melon are often allergic to pollen, and some people are also allergic to unrelated fruits, such as peaches.
It's safer to buy a whole melon and cut it into pieces yourself than buying pre-cut melons. Pre-cut fruits and vegetables are linked to an increased risk of salmonella poisoning.
final thoughts
- Each serving of cantaloupe is low in calories, but each serving is rich in nutrients, including vitamin A, vitamin C, potassium, folic acid, magnesium, B-complex vitamins and other important nutrients.
- In traditional Ayurvedic medicine, melons such as cantaloupe are known for their cooling and purifying properties.
- Cantaloupe benefits include:
- Great source of disease-fighting antioxidants
- Cucurbitacins, which have been shown to fight some types of cancer
- anti-inflammatory properties
- May help prevent heart disease
- Enhance immunity
- Great source of electrolyte potassium
- Protect eye health
- Helps reduce skin cancer risk
- Great for digestion and detoxification
- Alkalizes the body and supports weight management
