Cantaloupe Nutrition: Benefits, Risks, Recipes and More

A candy and juicy slice of cantaloupe may look like a scrumptious summer time deal with, however there’s extra to this melon than its taste.

Cantaloupe is a superb supply of nutritional vitamins A and C and comprises a number of different important vitamins our our bodies have to thrive.

One cup of cubed cantaloupe is the same as a single serving. One cup of cubed cantaloupe comprises:

• ​​Energy​: 54
• ​​Complete​ ​fats​: 0.3 g
• • ​​**Saturated**​ ​**fats**​: 0.1 g
  • ​​**Trans**​ ​**fats**​​: 0 g
• ​​Ldl cholesterol​​: 0 mg
• ​​Sodium​​: 25.6 mg
• ​​Complete​ ​carbs​: 13.1 g
  • ​​Dietary​ ​fiber​: 1.4 g
  • ​​Sugar​: 12.6 g
• ​​Protein​: 1.3 g

• ​​Complete fats​: One cup of cantaloupe has 0.3 grams of whole fats, which incorporates 130 milligrams of polyunsaturated fats, 5 milligrams of monounsaturated fats, 0.1 grams of saturated fats and 0 grams of trans fats.
• ​​Carbohydrates​: One cup of cantaloupe has 13.1 grams of carbs, which incorporates 1.4 grams of fiber and 12.6 grams of naturally occurring sugars.
• ​​Protein​: One cup of cantaloupe has 1.3 grams of protein.

• ​​Vitamin C:​ 65% Each day Worth (DV)
• ​Vitamin A​: 30% DV
• ​Potassium​: 9% DV
• ​Folate (B9)​: 8% DV
• ​​Copper:​ 7% DV
• ​Magnesium:​ 5% DV

“Cantaloupe is a rich source of beta-carotene, a kind of carotenoid that converts within the physique to the lively type of vitamin A,” says Andrew Akhaphong, RD, LD, a registered dietitian for Mackenthun’s Tremendous Meals.

Akhaphong says that consuming meals wealthy in beta-carotene is related to improved cognitive operate as we age.

In a single examine, 298 from ages 80 to over 98 had their ranges of beta-carotene examined — and better ranges have been related to higher cognition, which included reminiscence, processing pace, consideration and govt operate, per a June 2013 examine within the ​Journal of Aging Research.​

Cantaloupe is low in sodium and comprises 9 p.c of your DV of potassium per 1-cup serving. When eaten together with different high-potassium foods, cantaloupe could be a scrumptious a part of a heart-healthy food regimen.

Consuming too little potassium and an excessive amount of sodium will increase your danger of coronary heart illness and stroke, per the Centers for Disease Control (CDC).

One cup of cantaloupe has 427 milligrams of potassium, or 9 p.c of the DV.

Many people know the way uncomfortable and painful constipation may be. Whereas there are a number of totally different causes of constipation, consuming cantaloupe might assist with the answer.

Cantaloupe is 90 p.c water and comprises 2.5 grams of fiber per cup. Each water and fiber will help to alleviate constipation, in keeping with the University of California San Francisco.

Consuming 2 to 4 further glasses of water a day and together with extra fruit and veggies in your food regimen is a approach to naturally assist relieve constipation, per the Cleveland Clinic. Together with fruit with excessive water content material like cantaloupe will help you to fulfill each objectives.

In case you observe a plant-based food regimen, chances are you’ll be at the next danger for iron-deficiency anemia.

Non-heme iron from crops is tougher in your physique to soak up and crops typically comprise vitamins resembling phytates and tannins that may make it even tougher to soak up iron from plant meals, in keeping with the Harvard T.H. Chan School of Public Health.

You’ll be able to improve the quantity of iron you take up out of your meals as a lot as six occasions simply by together with 50 milligrams of vitamin C together with your meal, per an October 2013 overview within the ​Medical Journal of Australia​.

One cup of cantaloupe has 65 p.c of your DV of vitamin C, so pairing it with crops excessive in iron may be a good way to forestall and enhance iron-deficiency anemia. Strive a few of these concepts:

• Mix cantaloupe in a smoothie with spinach and peanut butter.
• Serve cantaloupe with pinto beans on whole-grain toast.
• Add cantaloupe to a spinach salad topped with pumpkin seeds, avocado and vinegar and oil dressing.

Cantaloupe is a superb supply of vitamin C, with 1 cup offering 65 p.c of your DV — and this nutrient is critical for wholesome pores and skin.

Vitamin C protects towards UV-induced injury brought on by dangerous free radicals, per Oregon State University. What’s extra, the nutrient additionally helps construct collagen, which is critical for pores and skin restore and elasticity.

Cantaloupe might have plenty of well being advantages, however it may well harbor lethal micro organism if not dealt with appropriately. The outer rind can turn into contaminated with listeria or salmonella by irrigation or different methods alongside the processing chain.

“Listeria might trigger persistent diarrhea, fever, muscle aches and chills between 1 and 4 weeks after consumption, with some experiences saying even higher than 70 days,” Akhaphong warns.

The great factor is that you may keep away from foodborne sickness by avoiding fruit with punctured pores and skin, washing your complete cantaloupe with cleaning soap and water earlier than reducing it and storing it within the fridge.

Cantaloupe can react with a category of coronary heart remedy often known as beta-blockers.

“[People who are taking beta-blockers] ought to devour cantaloupes moderately as this medication causes excessive ranges of potassium,” Akhaphong says.

Excessive potassium ranges may be harmful in your coronary heart and trigger coronary heart palpitations or arrhythmias, chest ache, muscle weak point or nausea and vomiting, per the Cleveland Clinic.

Like every melon, realizing what’s on the within may be tough. Listed below are some ideas that will help you decide a wonderfully ripe and scrumptious cantaloupe:

• Test the rind for a beige or yellowish coloration, any inexperienced spots are indicators that it isn’t fairly ripe.
• The stem finish ought to be easy and spherical. There will probably be a slight give to the stem when gently pushed.
• The melon ought to really feel heavy for its dimension.

This is tips on how to safely put together and retailer cantaloupe, per the Texas A&M Agrilife Extension:

• Solely choose cantaloupe with agency pores and skin. Keep away from any which might be broken or tender.
• Wash and scrub the skin of the cantaloupe with soapy water.
• Retailer lower cantaloupe in a lined container within the fridge inside 2 hours.
• Throw away if any indicators of mould, spoilage or if overlooked at room temperature for greater than 2 hours.