WHAT YOU NEED YO KNOW ABOUT CANTALOUPE
Cantaloupe is a type of melon that is typically round or oval-shaped with a ribbed, rough skin and juicy, sweet flesh inside. It is a popular fruit that is often eaten on its own or used in fruit salads, smoothies, and other desserts. Cantaloupe is rich in vitamins A and C, as well as potassium and fiber, making it a nutritious choice for a snack or meal. When choosing a cantaloupe, look for one that is slightly soft on the ends, with a sweet fragrance and a yellow or orange color to the flesh.
The traditional summer picnic and BBQ snack is cantaloupes and other melons from the season. Its high water content aids in preventing dehydration and fending off the heat, and their cooling flavor offers a guilt-free, low-maintenance dessert for both children and adults. Even the pickiest palates will enjoy the cantaloupe's moderately sweet and juicy flavor. The names muskmelons, mush melons, rock melons, and Persian melons are other names for cantaloupes. They, honeydew, and watermelons are all members of the botanical family Cucurbitaceae.
FACT ABOUT CANTALOUPE
Cantaloupes have the following salient features. The main article has additional information and supporting details.
- Compounds in cantaloupe may help prevent age-related macular degeneration.
- Cantaloupe diced in a cup only has 53 calories.
- Your daily requirements for vitamin C are exceeded with just 200 grams of cantaloupe.
- Cantaloupe can be used in a variety of dishes, including salsas and smoothies.
POSSIBLE CANTALOUPE HEALTH BENEFITS
All types of fruit and vegetable consumption are linked to a lower risk of numerous lifestyle-related illnesses. Many studies have revealed that increasing the intake of plant foods, such as cantaloupe, lowers the risk of obesity, overall mortality, diabetes, and heart disease and supports a healthy complexion, hair, and overall weight while reducing the risk of these diseases. The specific nutrients in cantaloupe that can be beneficial to health are described below.
Macular Aging And Degeneration
Zeaxanthin, an antioxidant included in cantaloupe, blocks damaging blue light rays and is thought to improve eye health and may prevent macular degeneration-related damage. It has also been demonstrated that eating more fruit—three servings or more daily—decreases the chance of developing age-related macular degeneration and slows its progression.
Asthma
Those who consume large amounts of specific nutrients have lower risks of having asthma. One of these minerals is beta-carotene, which may be found in leafy greens like spinach and kale as well as yellow and orange fruits like cantaloupe, pumpkin, and carrots. Another essential ingredient, vitamin C, is abundant in cantaloupe citrus as well as tropical fruit and it may help prevent asthma.
The Heart Rate
Cantaloupe's high fiber, potassium, vitamin C, and choline concentration all promote heart health. Blood pressure can be lowered by eating foods rich in potassium. For the treatment of hypertension, getting enough potassium is almost as crucial as cutting back on sodium intake (high blood pressure). Cantaloupe, pineapple, tomatoes, oranges, spinach, and bananas are among foods high in potassium. Increased potassium intake is also linked to a lower risk of stroke, defense against muscle loss, preservation of bone mineral density, and a decrease in kidney stone formation.
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Hydration
Cantaloupe is a fantastic snack to have on hand during the hot summer months to avoid dehydration due to its high water and electrolyte content. For the same reason, it makes a fantastic post-workout snack.
Inflammation
Cantaloupe contains choline, an important and useful nutrient that supports the body's ability to sleep, exercise its muscles, learn, and remember things. Choline also facilitates the transmission of nerve impulses, aids in fat absorption, and lowers chronic inflammation. It also helps to maintain the structure of cellular membranes.
Cancer
According to a study from the Department of Nutrition at the Harvard School of Public Health, diets high in beta-carotene from plant foods like cantaloupe may act as a preventative measure against prostate cancer. Also, it has been demonstrated that beta-carotene has a negative correlation with colon cancer incidence in the Japanese population.
Digestion
Cantaloupe's high fiber and moisture content aid to promote regularity, reduce constipation, and maintain a healthy digestive system.
Hair and skin
Fruits like cantaloupe, which contain vitamin A, are good for hair because sebum, a substance that keeps hair hydrated and healthy, depends on sebum for creation. The development of all body tissues, including skin and hair, depends on vitamin A. Collagen, which gives skin and hair structure, needs to be built and maintained, which calls for an adequate intake of vitamin C. 97 percent of a person's daily vitamin C requirements are satisfied by one cup of diced cantaloupe.
CANTALOUPE NUTRITIONAL BREAKDOWN
53 calories are included in one cup (156 grams) of chopped melon.
13 g of total carbohydrates, 0.3 g of fat
sugar in 12 grams
fiber 1.4 g
13 grams of protein
106% of the recommended daily amount of vitamin A
a 95% vitamin C content
A calcium content of 1%
2% of iron requirements
The daily value for vitamin K, niacin, vitamin B-6, folate, magnesium, and potassium is 5 percent or greater in a portion of one cup. Choline, zeaxanthin, and beta-carotene are just a few of the several antioxidants abundant in cantaloupe that guard against everything from cancer to the common cold.
Adding more cantaloupe to your diet: How to do it
A cantaloupe should be hefty, firm, symmetrical, and free of soft areas or damage. Cantaloupes that are now in season have the juiciest, tastiest, and whitest flesh. Cantaloupes harvested out of season are frequently firmer, blander, and have less flavor. Find out when is the best time to buy cantaloupes by checking the local stores. Dicing fresh cantaloupe and eating it by itself is one of the nicest and simplest ways to enjoy it.
Prepare a tropical fruit salad with fresh papaya, pineapple, cantaloupe, and mango for the entire family.
To add a burst of fruity flavor to water, iced tea, or lemonade, muddle some cantaloupe.
To top fish tacos, prepare a fresh salsa using papaya, mango, jalapenos, cantaloupe, red peppers, and chipotle peppers.
Some frozen cantaloupe slices are good in smoothies. For a nutritious and cooling treat, mix with pineapple juice, frozen strawberries, and plain Greek yogurt.
Make fruit kebabs with cantaloupe, honeydew, and strawberries for the youngsters to enjoy, and serve them with a yogurt dip.
Health concerns associated with eating cantaloupe
The most crucial factor in preventing disease and achieving good health is the general diet or eating pattern. A varied diet is preferable than one that focuses on a single meal as the secret to good health. To lessen the chance of dangerous bacteria, like Salmonella, migrating to the melon's flesh, make sure to wash and scrub a cantaloupe's exterior before cutting.
Beta-blockers, a class of drugs most frequently recommended for heart problems, can raise blood potassium levels. When taking beta-blockers, high potassium foods like cantaloupe should be consumed in moderation.
Those with impaired renal function should avoid excessive potassium intake.
WHAT IS THE MAIN NUTRIENT IN CANTALOUPE?
(Vitamin C)
Cantaloupe has only 53 calories per cup, but it also includes 95 percent of the recommended daily intake of vitamin C and 106 percent of the daily value for vitamin A. It also contains a lot of potassium and folate.
WHICH ONE IS BETTER WATERMELON OR CANTALOUPE?
Watermelon and cantaloupe both contain vitamin C, which strengthens the immune system. It has antioxidants lutein and zeaxanthin, which help stop macular degeneration, a condition in which the retina deteriorates. It has a lot of beta-carotene, which the body turns into vitamin A, which is healthy for the skin and eyes.
WHY SHOULD YOU EAT CANTALOUPE ALONE?
Melon is best enjoyed by itself. Due to its high water content, it is so hydrating that your digestive system would struggle to digest anything else you would have in your stomach. To ensure good digestion, Ayurveda, yoga's sister science, advises eating melons 30 minutes apart from other foods.
HOW OFTEN SHOULD YOU EAT CANTALOUPE?
Cantaloupe is a fantastic fruit option because, according to Amy Shapiro, RD, CDN, founder of Real Nutrition, most adults should consume one to two cups of fruit each day. Not only is it packed with water, antioxidants, vitamins, and minerals, but you don't even need to be concerned about the sugar found in fresh fruit.
CANTALOUPE SEEDS ARE EXCEPTIONALLY GOOD FOR YOU
According to Kidadl, the seeds are a considerable source of fiber, zinc, magnesium, potassium, selenium, vitamin K, vitamin A, vitamin E, vitamin C, as well as other minerals and nutrients. They also serve as an additional source of protein for people following a plant-based diet.
Reference:
- Wikipedia-cantaloupe-
- Food and nutrition book
- Fruits and vegetables site
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FOOD & NUTRITION