It is a succulent and orange fruit that shares some heritage with its watermelon and honeydew cousins. Members of cucumber, pumpkin and squash family also include this as well. The sweet, mild cantaloupes that so many people are used to in the U.S are referred to as Cucumis melo reticulatus, a type of muskmelon.Reticulatus is a Latin word meaning "net-like" and refers to remarkable roughness and ridges of highly textured outer surface of strawberry.

 

Health Benefits That Cantaloupe Can Offer

Slices of cantaloupe have very low amounts of calories while also providing ample of vitamins, minerals, and other beneficial nutrients. Not only antioxidants but phytonutrients or essential compounds naturally occur in a large number of plant-based foods are considered to boost the overall health as well as prevent chronic conditions. Research on the clinical health effects of cantaloupe is not available in the literature today, but there is evidence that the key nutrients of this fruit can be beneficial to your health in the following manner.

 

May Promote Eye Health

Cantaloupe has vitamin A that is known to be good for eyes, and there are two more vital carotenoids contained in it: lutein and zeaxanthin which is also a good source. Added together, they may decrease the chance that you suffer this age-related disease.

 

May Reduce Cancer Risk

The prime antioxidant in cantaloupe is beta-cryptoxanthin which is a carotenoid similar to other carotenoids. In a study of the animal effect of carotenoids published in November 2020, the researchers wrote that analgesic effect of B-cryptoxanthin may reduce the chances of lung cancer and esophageal cancer but the results were inconsistent. Studies on a human level are required to support the results obtained. However, National Cancer Institute reports that standard consumption of the mentioned fruit quantity in 1.5 to 2 cups per day, along with vegetables from 1 to 4 cups, recommends reduced chances of all cancer types.

 

Contains Multiple B Vitamins For Healthy Body Cells

Cantaloupe also has an abundance of B-complex vitamins, which can be so crucial to the health of all of the cells in your body. Niacin, also known as vitamin B3, is very instrumental in deriving energy from food.

  • Folate One of the B vitamins, folate closely aids the formation of the child during pregnancy, as well as thwarts anemia.
  • Vitamin B6 - This B vitamin is key for healthy immune and metabolic functions. It helps cells in our body to absorb nutrients.

 

May Promote Heart Health

Cantaloupe too might have a protective influence on it. Gillespie says this is due to potassium and vitamins A and C, the antioxidants. Research found that consuming fruits and vegetables for eight weeks led to decreased heart disease risk factors because of specifically rich diets. From the Annals of Internal Medicine in the month of June 2020, these studies were published.


On top of this, according to a meta-analysis in a Circulation publication from April 2021, the minimum daily recommended dose of five fruits and vegetables, including at least two servings of fruits, was found to substantially decrease the risk of cardiovascular diseases and related deaths.

 

It’s Gut Friendly

Cantaloupes are famous for their low amount of dietary fiber which makes them of particular interest to people who want to build the health of their microbiome. If you have to deal with diarrhea, the University Health Network explains that you can have a small portion of cantaloupe (1/3 to ½ cup) as one of the safe for you fruits since it is not too rich in both proteins and fiber.


If you have irritable bowel syndrome (IBS) try one of the low fructose foods such as cantaloupe which is most appropriate for the low-FODMAP diet, according to the Cleveland Clinic. Dr. Tennant says that even if one takes ¾ cup of cantaloupe a day in summer, this is still an excellent replacement for watermelon in case one has IBS, inflammatory bowel disease (IBD) or small intestinal bacterial overgrowth (SIBO).

 

It’s High In Beta Carotene And Lutein, And Zeaxanthin

When consumed, beta carotene either acts as an antioxidant or is converted to vitamin A, which helps maintain healthy eyesight and keeps your skin looking vibrant. Healthier, better-looking skin? Yes, please!

Cantaloupe also contains a couple of other powerful antioxidants; lutein and zeaxanthin, which help further prevent chronic eye diseases like cataracts. This amazing fruit just keeps getting better, right?

 

View More: 9 Benefits Of Watermelon Sexually


It Contains 6% Of The Recommended Daily Value Of Fiber

When it comes to fiber, studies show Americans are not getting quite enough. With the recommended amounts at 20 to 30 grams of fiber per day (ideally directly from food), most Americans only get about 50% of that. What’s so great about fiber? Well, for starters, it’s beneficial for improving digestion and preventing constipation, diverticular disease, diabetes, and even heart disease. Pretty great, right? It can also be a powerful tool for weight loss since a high-fiber diet can make you feel fuller for longer, leading to lower calorie consumption.

 

Is It Possible To Be Allergic To Cantaloupe?

In case you are an individual with pollen allergy to ragweed, consult a doctor for safe eating of a cantaloupe. The research explains that the ragweed allergies, in particular, could bring on oral allergy syndrome when you consume some raw fruits and vegetables. In other words, called CFAR (oral allergy syndrome), this happens when the immune system responds to the proteins in these foods, which resemble those found in pollen.


This cross-reactivity often leads to a type of allergy where a person may experience swellings as well as the itchiness around one's mouth and throat parts. The worst reaction is a mouth swelling and a breathing problem that may happen in the case of allergy to cantaloupe in less severe cases.

 

Ways To Use Cantaloupe

Although cantaloupes taste great on their own or in fruit salad, there are a few additional unexpected uses for them. Here are few instances:

  • Smoothie made with cantaloupe. Greek yogurt, candied orange peel, and cantaloupe combine to make this nutrient-dense beverage. It is a delicious breakfast or snack.
  • Salad with cantaloupe. Cantaloupe gets a salty flavor by adding olives, red wine vinegar, onions, mozzarella, and basil.
  • Sorbet of cantaloupe. This refreshing dessert simply requires four ingredients: water, cantaloupe, lemon, and honey.
  • Caramelized cantaloupe. Roasting cantaloupe pulls out the melon's inherent sweetness, something most people would never consider doing.


Conclusion

When it comes to melons, cantaloupe is the best option. It is tasty, nourishing, and adaptable.

You are missing out if you just buy watermelon or honeydew melon and avoid cantaloupe. Including cantaloupe in your diet arsenal is a wise approach to incorporate delicious and powerful nutrients into your healthy eating plan, since each 1-cup serving only has 60 calories and no fat.


Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find the verified doctor for your disease.