7 Nutritious Benefits of Eating Cantaloupe
by Annette McDermott
7 Nutritious Benefits of Eating Cantaloupe
BY Annette McDermott

Credit to:


https://www.healthline.com/health/food-nutrition/benefits-of-cantaloupe

Cantaloupe nutrition benefits

 

The humble cantaloupe may not get as much respect as other fruits, but it should.

This tasty, although odd-looking, melon is packed with nutrients. If you don’t think about nabbing a cantaloupe each time you hit your grocery store’s produce section, read on to learn why you may want to think again.

Adding fruit of any kind to your diet is beneficial. Cantaloupe, a variety of musk melon, is a particularly good choice.

  

1. Beta-carotene

When it comes to beta-carotene, cantaloupe knocks other yellow-orange fruits out of the park.

According to the United States Department of Agriculture (USDA)Trusted Source, cantaloupe has more beta- carotene than:

apricots

grapefruit

oranges

peaches

tangerines

nectarines

mangoes

An early study Trusted Source determined that orange-flesh melons like cantaloupe have the same amount of beta-carotene as carrots.

Beta-carotene is a type of carotenoid. Carotenoids are pigments that give fruits and vegetables their bright colours. Once eaten, beta-carotene is either converted into vitamin A or acts as a powerful antioxidant to help fight free radicals that attack cells in your body.

Vitamin A is important to:

eye health

healthy red blood cells

a healthy immune system

 

2. Vitamin C

According to the USDA Trusted Source, 1 cup of balled cantaloupe contains over 100 percent of the recommended daily value (DV) of vitamin C. According to the Mayo Clinic, vitamin C is involved in the production of:

blood vessels

cartilage

muscle

collagen in bones

More research is needed on vitamin C to prove its effectiveness against diseases like:

asthma

cancer

diabetes

However, eating vitamin C-rich foods may help reduce how long your symptoms last the next time you have the common cold.

A Cochrane Library review Trusted Source found vitamin C reduced the length of the common cold in adults by 8 percent. In children, the time span of having a cold was reduced by 14 percent.

 

3. Folate

Folate is also known as vitamin B-9. Folate is the term used when it’s naturally present in foods. Folic acid is the term used for supplements and fortified foods.

Folate is well-known for preventing neural-tube birth defects like spinal bifida.

It may also help:

reduce the risk of some cancers

address memory loss due to aging, although more research is needed

When it comes to cancer, folate may be a double-edged sword.

According to a closer look at studies on the vitamin published in the American Journal of Clinical Nutrition, folate may offer protection in early cancers and in people with a folate deficiency. However, vitamin B-9 in high doses, such as excessive supplementation, may stimulate or worsen later-stage cancers.

According to the Mayo Clinic, pregnant women and women of childbearing age need to consume 400-600 micrograms of folate daily.

Males over age 13 should consume 400 micrograms. Two cups of balled cantaloupe have 74 micrograms of folate, or around 19 percent of the daily value.

 

4. Water

Like most fruits, cantaloupe has high water content, at almost 90 percent. Eating cantaloupe helps you stay hydrated throughout the day, which is important for heart health.

When you’re hydrated, your heart doesn’t have to work as hard to pump blood. Good hydration also supports:

digestion

healthy kidneys

a healthy blood pressure

Mild dehydration may cause:

dizziness

headache

less urination

dry skin

dry mouth

constipation

Severe cases may be serious and lead to:

rapid heart rate

confusion

low blood pressure

shrivelled skin

unconsciousness

Dehydration is also a risk factor for developing kidney stones.

Plain water is your best bet for staying hydrated. Eating water-rich fruits like cantaloupe can also help.

 

5. Fibre

The health benefits of fibre go beyond preventing constipation. A high-fibre diet may:

reduce your risk of heart disease and diabetes

help you lose weight by making you feel fuller longer

According to the Dietary Guidelines for Americans, 2015–2020, the recommended intake of fibre is the following:

Men under 50    Men over 50       Women under 50             Women over 50

34 grams              28 grams              28 grams              22 grams

 

6. Potassium

One wedge of a medium-sized cantaloupe provides 4 percent Trusted Source of your potassium daily value. Potassium is an essential electrolyte mineral.

According to the American Heart Association, potassium helps keep the right water balance between cells and body fluids.

Potassium is also vital to nerve health and proper muscle contraction. Eating a potassium-rich snack like cantaloupe after exercise helps replenish depleted electrolytes.

 

7. Other vitamins and minerals | Other vitamins and minerals

One cup of cantaloupe contains 1.5 grams of protein. It also has small amounts of many other vitamins and minerals, including:

vitamin K

niacin

choline

calcium

magnesium

phosphorous

zinc

copper

manganese

selenium

These healthy benefits make cantaloupe a well-rounded, nutritious fruit choice.

 

How to choose cantaloupe?


Cantaloupes are available year-round, but this melon shines during the summer when it’s at its freshest and sweetest.

When choosing a ripe cantaloupe, look for one that’s symmetrical and feels slightly heavy. The colour should be a creamy, light yellow-orange with little to no green. Ripe cantaloupe should smell sweet and a little musky.

For the freshest taste, use cantaloupe within 3 days of purchase.


https://delishably.com/fruits/5-Ways-to-Pick-a-Perfect-Cantaloupe


Fruit Facts

Nuleafwatermelon2
Watermelon

10 Refreshing Facts About Watermelon

Nuleaf-spanspek1-768x529
Spanspek

7 Nutritious Benefits of Eating Cantaloupe

Nuleaf-mango4
Mango

10 Unknown Facts About

Mango

nuleaf-avo3
Avo

13 Surprising Facts About

 Avocado