6 Nutritious Benefits of Eating Cantaloupe

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), cantaloupe has more beta-carotene than:

• apricots
• grapefruit
• oranges
• peaches
• tangerines
• nectarines
• mangoes

Beta-carotene is a type of carotenoid. Carotenoids are pigments that give fruits and vegetables their bright colors. The body either converts beta-carotene into vitamin A or uses it as a powerful antioxidant to help fight free radicals that attack cells.

Vitamin A is important to:

• eye health
• red blood cells
• a healthy immune system

2. Vitamin C

According to the USDA, 1 cup of cantaloupe contains around 17 milligram (mg) of vitamin C.

The recommended dietary allowance (RDA) of vitamin C for people ages 19 years and older is 90 to 120 mg, depending on factors such as whether the person is pregnant or lactating.

Vitamin C is involved in:

• collagen
• immune support
• protein metabolism

3. Folate

Folate is also known as vitamin B9. Folate is the term people use when this vitamin is naturally present in foods. Folic acid is the term for vitamin B9 supplements and fortified foods.

Folate is well-known for preventing neural tube congenital anomalies (sometime called birth defects) like spinal bifida.

Generally, the RDA of folate for people ages 14 years and older is 400 mg. The RDA is higher if a person is pregnant or lactating.

Two cups of cantaloupe contain 44 mg of folate, or around 11% of the RDA for an adult who isnt pregnant or lactating.

4. Water

Like most fruits, cantaloupe has a high water content. Eating cantaloupe helps you stay hydrated throughout the day, which is important for heart health.

When youre hydrated, your heart doesnt have to work as hard to pump blood. Staying hydrated also supports:

• skin health
• kidney function
• weight management
• immune health

Mild dehydration may cause:

• dizziness
• headache
• reduced urination
• dry skin
• dry mouth
• constipation

Severe dehydration may be serious and lead to:

• a rapid heart rate
• low blood pressure
• confusion
• unconsciousness
• shriveled skin

Dehydration is also a risk factor for developing kidney stones.

While drinking 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. For example, a high fiber diet may reduce your risk of heart disease and diabetes.

Eating enough fiber may also help people seeking to lose weight by making them feel fuller for longer.

6. Potassium

One wedge of a medium-sized cantaloupe provides 4% of your potassium RDA. Potassium is an essential electrolyte mineral.

According to the American Heart Association, potassium helps keep the right water balance between cells and body fluids.

Potassium is also vital to nerve health and proper muscle contraction. Eating a potassium-rich snack like cantaloupe after exercise can help replenish depleted electrolytes.

Other vitamins and minerals

One cup of cantaloupe contains 1.3 grams of protein and small amounts of many vitamins and minerals, including:

• vitamin K
• niacin
• choline
• calcium
• magnesium
• phosphorous
• zinc
• copper
• manganese
• selenium

These components make cantaloupe a nutritious fruit choice.

How to choose a cantaloupe

Cantaloupes may be available year-round, but this melon is at its freshest and sweetest during the summer.

When choosing a ripe cantaloupe, look for one thats symmetrical and feels slightly heavy. The color should be a creamy, light yellow-orange with little to no green. Ripe cantaloupe should smell sweet and a little musky.

For the freshest taste, use your cantaloupe within 3 days of purchase.

Ways to use cantaloupe

Cantaloupes are delicious on their own or in a fruit salad, but there are other surprising ways to use them. Here are a few examples:

• Cantaloupe smoothie: A smoothie made from cantaloupe, Greek yogurt, and natural sweetener makes a great breakfast or snack.
• Cantaloupe salad: Combining cantaloupe in a salad with basil, mozzarella, onions, red wine vinegar, and olives gives the fruit a savory kick.
• Cantaloupe sorbet: You only need four ingredients to make this frosty treat: cantaloupe, lemon, honey, and water.
• Roasted cantaloupe: Roasting cantaloupe brings out the melons natural sweetness.

The takeaway

When it comes to melons, you cant do much better than the cantaloupe. Its nutritious, delicious, and versatile.

If you typically buy watermelon or honeydew melon and shy away from cantaloupe, you might be missing out. At around 60 calories and no fat per 1-cup serving, cantaloupe can be a smart way to get potent nutrients and sweetness into your healthy eating plan.