Cantaloupe Fruit- Nutrition, Health Benefits And More

About Cantaloupe


Cantaloupe is also known as muskmelon, sweet melon, rock melon, Persian melon among many of its other names

In India it is called "Kharbuja".

Cantaloupe is the fruit of the plant Cucumis melo that is native to Persia (current day Iran), India and Africa.

The plant grows in tropical areas and needs extended warm temperatures as the growing period extends for a long time. A sandy soil that drains well is the best suited for it.


Cantaloupe Fruit

cantaloupe fruit
cantaloupe fruit | Source

Different Types Of Cantaloupes

Click thumbnail to view full-size
cantaloupe from IndonesiaCantaloupe from NetherlandsCantaloupe from HawaiiCantaloupe from California
cantaloupe from Indonesia
cantaloupe from Indonesia | Source
Cantaloupe from Netherlands
Cantaloupe from Netherlands | Source
Cantaloupe from Hawaii
Cantaloupe from Hawaii | Source
Cantaloupe from California
Cantaloupe from California | Source

The Cantaloupe Fruit


Cantaloupe fruit comes with a netted or smooth rind, ribbed or otherwise, with colors ranging from light brown to yellow to gray-green. It has a mildly sweet taste and buttery texture and a yellow to orange colored flesh usually.


The fruits are picked before they they reach full ripeness and are treated with either a bleach wash or sodium hypochlorite solution to prevent the growth of bacteria, particularly Salmonella, that frequently are found on the rind, as well as molds.


Therefore, before cutting a cantaloupe, washing the rind well, by scrubbing it thoroughly, is recommended.

Two varieties of cantaloupe are commonly seen in the West.

  • The European Cantaloupe which is lightly ribbed and pale green rind from the plant Cucumis melo cantalupensis
  • The North American Cantaloupe having reticulated skin from the plant Cucumis melo reticulatus.

Cantaloupes are round to oblong in shape and weigh from 500 grams to 1 kilo on an average.

Cantaloupe or muskmelon is a sweetly aromatic, succulent, sweet, juicy and refreshing fruit.


Nutritional Benefits Of Cantaloupe

  • Low in calories and fat.
  • Cholesterol free.
  • Excellent source of vitamin A in the form of betacarotene.
  • Very rich source of vitamin C as well.
  • Rich in flavonoids like beta carotene, lutein, zeaxanthin and cryptoxanthin.
  • Contains moderate amounts of several Bcomplex vitamins including folate and minerals like potassium, copper and magnesium.
  • Almost no sodium.
  • Though cantaloupe contains a lower concentration of polyphenols than fruits like strawberries, grapes, lychee it provides more total amount of polyphenols than many fruits including kiwi, grapefruit, pineapple etc since the amount of cantaloupe consumed is much more than these fruits.
  • The edible seeds are a good source of omega-3 fats.

Nutrients In Cantaloupe

 
Cantaloupe (Cucumis melo), Fresh,
 
 
Nutritive Value per 100 gms
 
 
(Source: USDA National Nutrient data base)
 
Principle
Nutrient Value
Percentage of RDA
Energy
34 Kcal
1.50%
Carbohydrates
8.6 g
6.50%
Protein
0.84 g
1.50%
Total Fat
0.19 g
<1%
Cholesterol
0 mg
0%
Dietary Fiber
0.9 g
2.25%
Vitamins
 
 
Folates
21 mcg
5%
Niacin
0.734 mg
4.50%
Pantothenic acid
0.105 mg
2%
Pyridoxine
0.072 mg
5.50%
Riboflavin
0.026 mg
2%
Thiamin
0.017 mg
1%
Vitamin A
3382 IU
112%
Vitamin C
36.7 mg
61%
Vitamin E
0.05 mg
0.50%
Vitamin K
2.5 mcg
2%
Electrolytes
 
 
Sodium
1 mg
0%
Potassium
267 mg
6%
Minerals
 
 
Calcium
9 mg
1%
Copper
41 mcg
4.50%
Iron
0.21 mg
2.50%
Magnesium
12 mg
3%
Manganese
0.041 mg
2%
Zinc
0.18 mg
1.50%
Phyto-nutrients
 
 
Carotene-alpha
2020 mcg
--
Crypto-xanthin-beta
1 mcg
--
Lutein-zeaxanthin
26 mcg
--

Health Benefits Of Cantaloupe

Cantaloupe contains a diverse variety of nutrients from vitamins and minerals to carotenoids and flavonoids and from the organic acids ferulic acid and caffeic acid, which are antioxidant in action, to the Cucurbitacins that have anti inflammatory properties.

Some of the health benefits of cantaloupes are listed as under:

  • Cantaloupes reduce the risk of developing metabolic syndrome or problems like high blood pressure, high blood sugar, high blood fat and high body fat by protecting against unwanted inflammation and oxidative stress.
  • Because cantaloupes improve insulin and blood sugar metabolism, they help to lower the risk of developing diabetes. It also lowers the risk of developing heart disease.
  • Cantaloupe improves skin health as it an excellent source of vitamins A & C. It improves elasticity and makes the skin youthful and improves the complexion.
  • Since it is low in fat and calories but rich in nutrients including fiber it helps to keep the stomach full, keeps hunger at bay and therefore contributes to losing weight. It also helps to detoxify the body as it is digested easily and quickly.
  • It is a good fruit for those with high blood pressure as it has almost no sodium and has a good amount of potassium.
  • Cantaloupe contains the compound adenosine that helps keep the blood thin and prevents blood clots from forming; thus preventing against stroke and heart attack.
  • The lutein and zeaxanthin protect the vision and also against age related macular degeneration.
  • The various flavonoids like beta carotene, lutein, zeaxanthin and cryptoxanthin help protect against cancer of the breast, prostate, colon, lungs and pancreas.
  • Cantaloupe helps ease menstrual problems lie clots and heavy bleeding, and cramps experienced during this time.
  • With its wide range of antioxidants, cantaloupe helps boost body immunity and prevents infections from attacking.

On a hot summer day cantaloupe consumption helps to eliminate fatigue and provides energy and strength.


References

  • http://www.ncbi.nlm.nih.gov/pubmed/15261965
  • http://www.nutrition-and-you.com/cantaloupe.html
  • http://www.whfoods.com/genpage.php?tname=foodspice&dbid=17
  • http://www.ncbi.nlm.nih.gov/pubmed/19358284
  • http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2870447/
  • http://www.medindia.net/patients/lifestyleandwellness/cantaloupes-the-healthy-fruit.htm
  • http://www.elements4health.com/cantaloupe.html
  • http://www.ncbi.nlm.nih.gov/pubmed/16179750

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies or supplements.

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Seafoam Lime Cantaloupe Pie

© 2014 Rajan Singh Jolly

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Comments 12 comments

billybuc profile image

billybuc 2 years ago from Olympia, WA

Finally something I have heard of and eat...I love cantaloupe. Nice summary of its nutritional value. Well done, Rajan! Have a great weekend.


FlourishAnyway profile image

FlourishAnyway 2 years ago from USA

Cantaloupe is one of my favorite fruits. In the middle of summer when you get a sweet one, it tastes as good as candy!


rajan jolly profile image

rajan jolly 2 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks Bill and you have a good weekend too!

Flourish, a sweet and cool cantaloupe in summer is like tasting bliss. Have a fine weekend.


Vellur profile image

Vellur 2 years ago from Dubai

Great hub about the cantaloupe, it is delicious and healthy! Thank you for sharing this information.


srsddn profile image

srsddn 2 years ago from Dehra Dun, India

Rajan, I love cantaloupe, the famous Kharbuja which we get in plenty during summer. But I could come to know more about its real nutritional value and health benefits now only. Thanks for sharing such a useful information.


rajan jolly profile image

rajan jolly 2 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Nithya, thanks for stopping by.

srsddn, I'm glad you have the health info on this much loved fruit. Thanks for visiting.


precy anza profile image

precy anza 2 years ago from San Diego

One of the fruits I love, Rajan :) I would scrape the meat and add milk. And good to know all these health benefits. Up and FB shared! :)


rajan jolly profile image

rajan jolly 2 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks for stopping by precy anza. I appreciate your sharing this as well.


DDE profile image

DDE 2 years ago from Dubrovnik, Croatia

I like Cantaloupe Fruit we can't have enough during the summer one we planted this fruit and had a fair crop was interesting to have our own. Lovely photos!


rajan jolly profile image

rajan jolly 2 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

It always feels so good to have fruits and vegetables grown at home. They give such a thrill. Thanks for stopping by Devika.


teaches12345 profile image

teaches12345 2 years ago

I haven't had cantaloupe in quite awhile and reading your post now has me wanting some. I will have to put it on my shopping list. Thanks for the education.


rajan jolly profile image

rajan jolly 2 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

teaches, we always have it in summer as it provides respite from the extreme heat we have out here. As it is a healthy fruit it is all the more beneficial.

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