Cantaloupe nutrition facts
Wonderfully delicious and unique flavored cantaloupe or “muskmelon” is the member in large cucurbitaceae family. Some of popular fruits and vegetables in the cucurbita family include squash, pumpkin, cucumber, gourd...etc and like its relatives, melons grow on the ground surface as a trailing vine.
Muskmelons thought to be originated either from India or ancient Persia or Africa. They grow best on draining sandy soil with good irrigation facility, and require honeybees for effective pollination. Melons, just as mangoes, watermelon...etc, are actually summer season fruits. Their season runs from April through August when they are at their best.
Different varieties of muskmelons grown all over the world; but two varieties that named after their place of origin have become popular in the western world. The European cantaloupe (Cucumis melo cantalupensis) derives its name from the Italian papal village of "Cantalup" and features lightly-ribbed, pale green skin that looks quite different from the North American cantaloupe. Galia melon and charentais belong to this category. The North American cantaloupe (Cucumis melo reticulatus), popular in the United States and in some parts of Canada, is named reticulatus due to its net-like (or reticulated) skin covering. Honeydew melon has sweet, pale green succulent flesh.
In general, melons feature round or oblong shape, measure 4.5- 6.5 inches in diameter and weigh 450 – 850 gm. Internally, flesh range from orange-yellow to salmon color, has soft consistency and juicy texture with a sweet, musky aroma that emanates best in the ripe fruits. At the center, there is a hollow cavity filled with small off-white color seeds encased in a web of mucilaginous netting.
Health benefits of Cantaloupe
- Wonderfully delicious with rich flavor, muskmelons are very low in calories (100 g fruit has just 34 calories) and fats; but rich in numerous health promoting poly-phenolic plant derived substances, vitamins and minerals that are required for optimum health.
- The fruit is an excellent source of Vitamin A, (provides about 112% of recommended daily levels) one of the highest among fruits. Vitamin A is a powerful antioxidant and is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.
- It is also rich in antioxidant flavonoids such as beta-carotene, lutein, zeaxanthin and cryptoxanthin.These antioxidants have the ability to help protect cells and other structures in the body from oxygen free radicals and hence; offer protection against colon, prostate, breast, endometrial, lung, and pancreatic cancers.
- Zeaxanthin, an important dietary carotenoid, selectively absorbed into the retinal macula lutea in the eye where it is thought to provide antioxidant and protective light-filtering functions; thus it protects eyes from "Age related macular degeneration" (ARMD) disease in the elderly.
- It is a good source of potassium. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases.
- The fruit also contain good amounts of B-complex vitamins, such as niacin, pantothenic acid andvitamin C and minerals like manganese. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Commercially, muskmelons are being used to extract an enzyme known as superoxide dismutase (SOD) which is essential for maintaining strong antioxidant defenses in the human body.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 34 Kcal | 1.5% |
| Carbohydrates | 8.6 g | 6.5% |
| Protein | 0.84 g | 1.5% |
| 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 | 4.5% |
| Pantothenic acid | 0.105 mg | 2% |
| Pyridoxine | 0.072 mg | 5.5% |
| 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 | 0.5% |
| Vitamin K | 2.5 mcg | 2% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 267 mg | 6% |
| Minerals | ||
| Calcium | 9 mg | 1% |
| Copper | 41 mcg | 4.5% |
| Iron | 0.21mg | 2.5% |
| Magnesium | 12mg | 3% |
| Manganese | 0.041 mg | 2% |
| Zinc | 0.18 mg | 1.5% |
| Phyto-nutrients | ||
| Carotene-ß | 2020 mcg | -- |
| Crypto-xanthin-ß | 1 mcg | -- |
| Lutein-zeaxanthin | 26 mcg | -- |
Selection and storage
Cantaloupes best grow during the summer months. In the store, try to buy organically grown muskmelons since they are richer in taste as well as in nutrients.
Oftentimes, it is difficult to judge ripeness and taste without checking the wedge section of the melon. Look for one that feel heavy for its size with a rind that is clean, and is neither overly shiny nor overly dull, without any cuts or bruises on the surface that might have occurred while transporting the fruit.
Cantaloupes emanates rich, sweet, musky aroma that can be appreciated from a distance.
At home, place them in cool, well-ventilated place. Cut sections, however, should be kept in the refrigerator.
Preparation and serving methods
The surface of cantaloupe may harbor harmful salmonellabacteria, especially along the minor cracks and cuts. Therefore, wash the whole fruit in cold running water thoroughly before consumption.
Depending upon the size you desire, the flesh can be sliced, cubed or scooped into balls. Here are some serving tips:
- Fresh cantaloupe should be eaten as it is without any additions in order to experience its delicious, natural taste.
- The fruit Sections are a great addition to fruit salad.
- Jam, sorbet, and juice are some nutritious and delicious items you can prepare with muskmelon.
- Cantaloupes can be used as a desert with ice cream or custard.
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