This is a juicy orange summer fruit related to watermelon and honeydew melon. It also belongs to the same plant family as cucumbers, pumpkins, pumpkins and gourds.
The semisweet cantaloupe most familiar to Americans is a melon called Cucumis melo reticulatus . Reticulatus means "reticular" in Latin, referring to the cantaloupe's rough, webbed skin.
Cantaloupe and honeydew melon
Most fruits contain mostly water. But cantaloupe and honeydew melon are among the juiciest fruits, containing about 90% water.
You can easily differentiate between these two fruits. Cantaloupe is round in shape, less sweet, and has softer flesh than honeydew melon. Their coat color can range from light green to tan. Honeydew melons, on the other hand, have light green skin and flesh and are more round to slightly oval in shape than cantaloupes.
There are also some key nutritional differences between the two melons. Cantaloupe has twice the vitamin C content of honeydew melon, giving it approximately 100% of your daily value per 1 cup (honeydew melon has 51%).
Compared to honeydew melon, cantaloupe contains more beta-carotene, an antioxidant whose pigment gives the fruit its orange or yellow color. Beta-carotene is converted into vitamin A, supporting immunity, skin, bone and eye health.
Cantaloupe and melon
Melon is any melon with a reticulated rind belonging to the Cucurbitaceae family, including cantaloupe. All cantaloupes are cantaloupes, but not all cantaloupes are cantaloupes. Cantaloupe is the most popular type of melon. Honeydew melons are also melons, as are casaba melons and Persian melons.
Cantaloupe Nutrition
Cantaloupe can be a great addition to your diet. One cup of fresh cantaloupe cubes counts as one serving. It contains 53 calories, 6% of the daily value of fiber, about 1 gram of protein, and zero fat and cholesterol.
Cantaloupe is also low in carbohydrates, containing 13 grams per 1 cup. When you eat fruits that are low in carbohydrates, you can eat larger portions and better control your blood sugar levels.
They include:
100% of the daily value of vitamin C, a powerful antioxidant that protects your cells from damage Vitamin A meets your daily needs to help keep eyes, skin, bones and immune system healthy
- Contains approximately 12% of the recommended daily value of potassium, which is important for your heart, muscles and blood pressure
Cantaloupe is also rich in other vitamins and minerals, including:
- folic acid
- calcium
- zinc
- copper
- iron
- Vitamin K
- Nicotinic acid
- choline
- magnesium
- phosphorus
- manganese
Health Benefits of Cantaloupe
Cantaloupe contains compounds called phytonutrients, which have anti-inflammatory properties. Long-term inflammation can damage cells and lead to diabetes, cancer and other diseases.
Cantaloupe is OK:
- Hydrate you. Cantaloupe is almost as juicy as watermelon. They are also rich in electrolytes, minerals that balance our body fluids and help us stay hydrated.
- Prevents damage caused by age-related macular degeneration. Cantaloupe contains lutein and zeaxanthin, two antioxidants that give fruits and vegetables their yellow and red color. These antioxidants, combined with vitamin A, play an important role in protecting vision and eye health. They may also help slow the progression of age-related macular degeneration.
- Help prevent asthma. Beta-carotene, which is found in cantaloupe as vitamin A, may help prevent asthma in the future. Choline, an antioxidant found in cantaloupe, may also help reduce inflammation in people with asthma.
- Lower blood pressure. The fiber, potassium and vitamin C in cantaloupe are important nutrients for heart health. Potassium can help reduce high blood pressure, a risk factor for heart disease. Fiber helps reduce "bad cholesterol" levels in the body. It also controls blood pressure.
- Reduce the risk of cancer. The fiber in fruit can help reduce the risk of colorectal cancer. The antioxidants in cantaloupe fight inflammation and reduce oxidative stress, which may also help reduce the risk of cancer.
- Helps digestion. The high liquid content and low carbohydrate content give cantaloupe a low glycemic load score of 4. This means your body digests it slowly and doesn't spike your blood sugar. Therefore it is a good choice for diabetics.
- Nourishes skin and promotes hair growth. One cup of cantaloupe contains more than 100% of your recommended daily value of vitamin A. It also contains nearly 100% of your recommended daily amount of vitamin C. These two nutrients also play an important role in maintaining skin health. Vitamin C helps support the production of natural collagen, the main structural protein in hair, cartilage and skin.
Health Risks of Cantaloupe
Cantaloupe is one of the most common fruits and vegetables responsible for foodborne illness. Their textured, mesh-like skin traps disease-causing bacteria.
It's best to wash the outside of a new cantaloupe before cutting it. Wash with a vegetable brush under running water and rinse the knife after each cut to avoid contamination.
Too many vitamins and minerals in cantaloupe can sometimes cause problems:
- Potassium. If you have kidney disease, too much potassium may cause problems. That's because your organs may not be able to eliminate all the excess potassium. This can lead to a serious condition called hyperkalemia.
- fiber. If you have cancer or an inflammatory disease or have had bowel surgery, it may be best to limit fiber in your diet. If you have diarrhea, cramps, or difficulty digesting food, the high amounts of fiber in fruit may be taxing on your intestines
Cantaloupe Recipe
One of the most popular ways to eat cantaloupe is raw, either on its own or mixed with other fruits as part of a fruit salad. Other easy ways to enjoy cantaloupe include:
Add it to salads. Add cantaloupe slices to any salad for a sweet kick. In fruit salads, it mixes well with berries, mango and avocado.
Have it for breakfast Make a breakfast parfait with Greek yogurt, cereal and fruit. Or use a cantaloupe half as the bowl itself and fill it with yogurt and ingredients.
After cooling, you can make soup . Puree the fruit until smooth. Add citrus juice (orange, lime, lemon) and a little honey, cinnamon and salt.
Eat the seeds . Like pumpkin seeds, you can roast cantaloupe seeds for a tasty treat and enjoy them in recipes throughout the year.
Place the washed seeds in the oven and bake. Eat them plain as a healthy snack, add them to granola, or sprinkle them on soup or salad.
Other ways to enjoy it include:
- Make juice and mix with soda
- Mix with other fruits to make smoothies
- Mash the fruit, add lime juice, and freeze in molds to make popsicles
- Skewers of grapes and cheese
- grill them
How to choose cantaloupe
You can buy whole cantaloupe at most grocery stores. Melons are often picked before they are fully ripe so they stay fresh longer.
If the cantaloupe feels heavier than you thought and makes a low, dull sound when you tap it, it's probably ready to eat.
You should also check the color of the peel. Ripe cantaloupes are cream or yellow in color with no signs of green or gray.
Cantaloupe varieties
The type of cantaloupe you buy at the store may depend on where you live. Some of the more popular varieties include:
- The food of the gods. The flesh is light orange with a slightly floral aroma.
- Best of Hulls. Super sweet, thick skin, small seed area
- mission. Dark orange flesh and powdery mildew-resistant skin
- Rocky Sweet. Green flesh with netted rind, combination of honeydew and cantaloupe
- Athena hybrid. The meat is firm and more fragrant
Storage and food safety
Because cantaloupe grows above ground, its skin can become contaminated with bacteria. There is a link between illness caused by salmonella and eating cut cantaloupe because bacteria from the rind of the cut cantaloupe can be transferred to the cantaloupe. It is important to prepare and store cantaloupe safely.
store. When you pick up cantaloupe from the grocery store and bring it home, you can leave it on the counter for up to 1 or 2 days as the unripe fruit can sit out at room temperature. This might even help preserve the flavor of the cantaloupe.
Wash the melon when preparing to cut it, as moisture on the skin can cause mold to grow. Wash your hands before and after cutting cantaloupe, and use a clean knife and cutting area.
Place the cut melon in the refrigerator. They can be kept for up to 4 days, depending on raw ripeness.
Be careful where you place the cantaloupe. As part of the ripening process, they release a gas called ethylene. It's important to store cantaloupe away from certain fruits and vegetables that are sensitive to this gas, including kiwis, cucumbers, avocados and broccoli, because it can cause these products to spoil more quickly.
freezing. Frozen ripe cantaloupe is best. Cut them into balls, cubes or slices. After freezing, use them while they are still cold.
What does cantaloupe contain?
Cantaloupe is rich in antioxidants, vitamins, minerals, fiber and water. Adding these fruits, including seeds, to your diet can help control blood pressure and keep bowel movements regular. Drinking one to two cups a day can provide you with many health benefits.
Cantaloupe FAQs
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Which is healthier, watermelon or cantaloupe?
Both are hydrating, but cantaloupe beats watermelon in terms of vitamins A and C, potassium and fiber.
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How much cantaloupe is healthy?
The FDA recommends that healthy adults eat 1.5-2 cups of fruit per day. One cup of diced or balled cantaloupe is enough to gain nutritional value.
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Is cantaloupe good for constipation?
Eating cantaloupe is unlikely to make you poop immediately. But adding cantaloupe to your diet will increase your water and fiber intake, which can help with regular bowel movements.
