Cantaloupe Overview
Cantaloupes are also known as muskmelons, mush melons, rock melons, and Persian melons. They are a member of the botanical family Cucurbitaceae, along with honeydew and watermelons.
Cantaloupe is rich in many nutrients that provide various health benefits. It contains carbohydrates, protein, and water. Vitamins in a cantaloupe include vitamin A, beta-carotene, vitamin B1, vitamin B2, vitamin B6, vitamin B9, vitamin C, and vitamin K. The mineral wealth of this fruit includes potassium, calcium, iron, magnesium, phosphorus, and zinc.
Nutrition Value of Cantaloupe
Amount Per 100 grams
- Calories 34
- Total Fat 0.2 g
- Cholesterol 0 mg
- Sodium 16 mg
- Potassium 267 mg – 7% RDA
- Total Carbohydrate 8 g – 2% RDA
- Dietary fiber 0.9 g – 3% RDA
- Sugar 8 g
- Protein 0.8 g – 1% RDA
- Vitamin A 67% RDA
- Vitamin C 61% RDA
- Iron 1% RDA
- Vitamin B-6 5% RDA
- Magnesium 3% RDA
10 Nutrition Health Benefits of Cantaloupe
1. Reduces Cancer Risk
Cantaloupe are rich in beta carotene which is an antioxidant and may help protect against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition. Beta-carotene has also been shown to have an inverse association with the development of colon cancer in the Japanese population.
2. Aids in Digestion
Cantaloupe has high fiber content and moisture which helps prevent constipation, promote regularity, and maintain a healthy digestive tract. Fiber adds bulk to the digestion material which aids in pelvic movement.
3. Skin and Hair Care
Cantaloupe contain vitamin C which is essential for the building and maintenance of collagen, which provides structure to skin and hair.
Vitamin A in cantaloupe is essential for sebum production which keeps hair moisturized and healthy.Cantaloupe also contributes to overall hydration, which is vital for having healthy looking skin and hair.
4. Regulates Blood Pressure
Cantaloupe has potassium which helps lower blood pressure as it is a vasodilator and helps reduce stress on the blood vessels. High potassium intakes are also associated with a reduced risk of stroke.
Nutrition Health Benefits of Cantaloupe
5. Boosts Immunity
Cantaloupe provides vitamin C, vitamin A, beta-carotene, and phytochemicals that work against free radicals. Vitamin C scavenges disease-causing free radicals and acts as an important line of defense for a healthy immune system. It also stimulates the production of white blood cells, which seek out and destroy dangerous bacteria, viruses, and other toxic substances or foreign bodies that may have found their way into our bloodstream.
6. Healthy Pregnancy
Cantaloupe has high folate content which is essential to prevent miscarriage and neural tube defects such as spina bifida that occur when the fetus’s spine and back do not close during development.
7. Improves Vision
Vitamin C, zeaxanthin, and carotenoids present [8] in cantaloupes are beneficial for maintaining healthy eyes. They are associated with a reduced risk of cataracts and macular degeneration.
8. Regulates Blood Sugar
Early research shows that cantaloupe is connected with improved insulin metabolism, which means a more stable fluctuation of blood sugar, preventing the dangerous spikes and plunges of blood sugar that all diabetics fear.
9. Strengthens Bones
Cantaloupe contains calcium and magnesium which are essential for bone strength by helping maintain bone mass. Magnesium helps with the absorption of calcium.
10. Aids in Weight Loss
Cantaloupe have low calories and has fiber.This high fiber fruit takes a long time to enter the digestive tract, thereby keeping your full for longer time. This slows the digestion process, preventing overeating. Moreover, this bulky food takes a lot of room in your stomach, preventing snacking in between meals.