Melons belong to the Cucurbitaceae botanical family, so they are related to both pumpkins and cucumbers. With so many varieties thriving in locations around the globe—from India’s gourd-like bitter melon to sweet canary melon popular in Asia and Africa—the list isn’t short on surprises.
Most of the melons that are eaten in the United States are grown domestically—mainly watermelon, cantaloupe, and honeydew. Although each type of melon supplies a bit of a different nutritional makeup, they share one key similarity: they’re all hydrating powerhouses that are chock-full of antioxidants like vitamin C and beta-carotene. 1. Rich Source of Antioxidants Melons are one of the richest sources of antioxidants, which are naturally occurring molecules that help neutralize harmful free radicals in the body. The free radicals increase the rate of oxidation in the tissues and cause gradual damage. A diet full of foods rich in antioxidants has been associated with a reduced risk of chronic diseases like heart diseases and cancer. Plant-based foods, from fruits and vegetables to legumes, nuts, seeds, and whole grains, are very good sources of protective compounds. Melons are no exception. In fact, each variety of melon contains a different profile of these beneficial compounds that act like antioxidants. For example, cantaloupe is rich in beta-carotene—a ‘provitamin’ that the body converts into vitamin A. This nutrient is essential to vision and reproductive health. In fact, a single cup of cubed cantaloupe provides almost one-third of the recommended daily intake of vitamin A. Another popular melon is the watermelon, rich in lycopene, responsible for the bright color of tomatoes and grapefruits. The research findings have been relatively variable, but some studies believe that higher lycopene intake may be related to a reduced risk of prostate cancer. 2. Hydration Help An astonishing 20 percent of our hydration comes from food, not just beverages we drink. Melons are some of the highest water content fruits available, with cantaloupe and watermelon topping the list—refreshing treats to enjoy on a sizzling summer day. Adequate fluid consumption can help to keep energy levels stable, bring about regular bowel movements, and keep joints well-lubricated. Adequate fluid intake can also help in preventing certain diseases, such as kidney stones. Other foods high in water content besides melons are strawberries, cabbage, celery, and spinach. 3. Immune System Enhancement Of the three most common melon varieties, all three are also fair sources of vitamin C, another potent antioxidant. Vitamin C is also involved in the process of strengthening the immune system through increased production of WBCs and their effectiveness against the invading micro-organisms. Vitamin C deficiency, on the other hand, is associated with vulnerability to a number of diseases and infections. Besides, dietary vitamin C is known to increase the body’s absorption of non-heme iron from such plant-based foods as nuts, seeds, and beans. A deficiency in iron can further debilitate the body’s defenses; therefore, vitamin C becomes crucial for good immune health. Fortunately, you don’t have to eat an entire melon to support your immunity—just one cup of diced cantaloupe provides 65% of your daily dose of vitamin C. 4. Healthy Skin Melons are rich in vitamin C and water, both of which are essential for healthy glowing skin. Vitamin C plays a vital role in the formation of collagen, the most common protein in your body. It forms a type of glue that holds your skin together, giving it elasticity.
As you age, the decreasing reserves of collagen in your body lead to the formation of wrinkles. Moreover, foods that are high in water, like melon, may further hydrate the skin for a plumper appearance. Nutrition Facts in Melons Melons, including cantaloupe, are very low in calories, yet offer good amounts of several important vitamins and minerals, including vitamin C and potassium. One cup cubed cantaloupe contains:
•Calories: 54 •Fat: 0.3 grams •Sodium: 25 milligrams •Carbohydrates: 13 grams •Fiber: 1.4 grams •Protein: 1.3 grams •Vitamin C: 58.7 milligrams, or about 65% DV • Potassium: 427 milligrams, or about 9% of the DV Considerations for Melon Consumption For most everyone melons are well tolerated and quite safe to eat. There are a few groups for whom melons should either be eaten in moderation or avoided: • Those with melon allergies should avoid these fruits to prevent an unfavorable reaction. • Some IBS patients are sensitive to specific classes of carbohydrates known as ‘FODMAPs.’ Watermelon is actually one of the fruits that contains some of the highest levels of FODMAPs not only for fructose but also for mannitol and fructans. Hence, even moderate consumption of watermelon may cause abdominal discomfort, gassiness, or loose stools among individuals sensitive to these FODMAPs. This can also include people who manage their blood sugar levels, especially those who are resistant to insulin or who have type 2 diabetes. Even though there is no need to stay away from whole fruits, too much consumption of melons, such as watermelon, leads to natural sugars that are not balanced by an appreciable amount of protein or fat to regulate the rise in blood glucose for some. It’s best to keep your serving size to one cup of melon and pair it with a protein source — such as plain Greek yogurt — or healthy fat — such as almonds — to help stabilize blood sugar. How to Handle Melons Properly Cantaloupe, in particular is notorious for hosting dangerous bacteria like Salmonella, so it’s important to properly wash melons before eating them. Because melons are grown in dirt their outer skins can become breeding grounds for unwanted microorganisms. Although the rind of melons is discarded, the bacteria on the skin can still be pushed into the flesh when the melon is cut if the rind is not properly cleaned. Clean melons the following way:. Always wash the melon under warm running water before cutting. No special washing products are needed—plain old temperature water does the trick. Scrub the melon using a clean fruit and vegetable brush. To choose quality melons, look for those that have no bruises. The best watermelons will have yellow spots on their rinds.
This is an indication that the fruit was permitted to fully ripen in the field and was not picked before it was ripe. Healthier Melon Recipes There are so many ways to consume more melons, such as: • In parfaits you make with plain Greek yogurt and high-fiber toppings such as chia seeds • Chopped and added to water for a better, naturally infused drink. • Pureed and frozen in popsicle molds for a low-sugar treat • Wrapped in prosciutto or turkey bacon for a savory snack/appetizer • Frozen in chunks, then blended with fresh lime juice for a refreshing slushy • Tossed with feta cheese, fresh mint, and olive oil for a salty-sweet salad • Skewered with mini mozzarella balls and fresh basil leaves. Final Summary Melons are not only refreshing, thirst-quenching foods but also are a concentrated source of some of the most powerful disease-fighting antioxidants, including beta-carotene from cantaloupe and lycopene from watermelon. Additionally, they are refreshingly high in electrolytes, like potassium and vitamin C. These nourishing, versatile fruits can help boost health, potentially reducing the risk for numerous chronic diseases if included in the diet.
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FAQ
What are some of the nutritional advantages of melons?
Low in calories but rich in some of the very essential nutrients like vitamin C, potassium, and antioxidants beta-carotene and lycopene, melons form a very healthy food.
Can melons really help in weight loss?
Yes, melons can be wonderful additions to a weight-loss diet. They are really low in calories and have high water content, so they will make you feel full but with lesser calories.
Are there any risks associated with eating melons?
While, in general, melons are very safe for most people to eat, those who are allergic to melons or sensitive to FODMAPs—a type of carbohydrate—should be very cautious when consuming them. In addition, the amount of melons taken must also be highly controlled for people with a blood sugar problem since they contain high portions of natural sugar.
How can I include melons in my diet?
You can use melons in fruit salads, smoothies, or just as a refreshing snack or add them to savory dishes like salads or pair with protein for a balanced meal.
When can you have melons to derive maximum benefits?
Melons can be taken anytime of the day. However, they are an excellent kind of refreshment and beneficial when taken at breakfast or midday as a snack during hot weather.