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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
tangerines
An early studyTrusted 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 colors. 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 USDATrusted 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 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
shriveled 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. Fiber
The health benefits of fiber go beyond preventing constipation. A high-fiber diet may:
reduce your risk of heart disease and diabetes
help you lose weight by making you feel fuller longer
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