Calories in cantaloupe and its health benefits

Cantaloupe, or musk melon, is one of the fruits that are sweet and tasty and about 90% water, making it a favorite summer fruit. Eating it is a good way to stay hydrated and meet your fluid needs.

Besides that, cantaloupe provides many important nutrients like vitamins and minerals andantioxidants, so eating it offers many important health benefits for the body, In this article we will learn about the calories in cantaloupe and its health benefits.

Calories in cantaloupe

Here are the calories and full nutrition facts in 100 grams of cantaloupe:-

• Carbohydrates

A 100 gram serving of cantaloupe has about 8 grams of carbohydrates, divided into about 1 gram of Fiber soluble and insoluble, and about 8 grams of natural sugar. natural.

Because of its natural sugar content, cantaloupe has glycemic index of 65, but its glycemic load is only 4 due to its high water content.

• fat

Cantaloupe has almost no fat, with a 100 gram serving providing about 0.2 grams of fat, so this fruit can easily be included in most different diets.

• protein

Cantaloupe is not a good source of protein either, since a 100 gram serving provides less than 1 gram of protein, so you should include other protein-rich foods in your diet.protein with it.

• Vitamins and minerals

Cantaloupe is a good source of many vitamins, including vitamin C, and vitamin A,Vitamin B9 or folate, along with many minerals, including potassium andcalcium andMagnesium andPhosphorus andZinc.

• Calories

Cantaloupe is considered a low calorieA 100 gram serving has about 34 calories only, made up of 87% carbs, 8% protein, and 5% fat. Plus, it's a water-rich food.

Health benefits of cantaloupe

Cantaloupe can offer many important health benefits because it has vitamins, minerals, antioxidants, andelectrolytes and its high water content, Some possible health benefits include:-

1. Providing hydration

Besides drinking enough water, eating water-rich fruits like cantaloupe can help keep you hydrated. Since cantaloupe is over 90% water, it's a great snack for a hot day.

Also, cantaloupe is a good source of potassium electrolyte. Studies show low potassium is linked to health risks including severe dehydration.

2. Supporting eye health

Cantaloupe is great for eye health because it has beta-carotene. This gives cantaloupe its color and the body can turn it into vitamin A, which is good for eye health and vision.

Also, cantaloupe contains lutein and zeaxanthin, fat-soluble antioxidants that help eye health, especially the macula, the part of the retina responsible for central vision.

3. Reducing cancer risk

Cantaloupe's strong antioxidant activity helps get rid of free radicals before damaging cells. Studies show extracts from cantaloupe peels and seeds block cancer cell growth in kidneys, colon, rectum, and cervix. The antioxidants in cantaloupe also helped stop tumor spread by 20% to 85%.

4. Helping to treat sunburns

Melon can have protective properties against light when eaten or applied on the skin. Melon extract helps boost antioxidant activity, which reduces damaged cells fromburnsand increases melanin levels.

Although eating melon doesn’t replace using sunscreen, it can give the body some extra help recovering from sunburn.

5. Lowering blood pressure levels

Melon has a small amount of sodium. 100 grams gives about 16 milligrams of sodium, plus about 267 mg of potassium. The low sodium and high potassium mix works well to lower high blood pressure.

Cantaloupe is also a heart-healthy choice. Foods rich in potassium are linked to lower risks of high blood pressure and strokes.

Cantaloupe allergy

People with Oral Allergy Syndrome or OAS might have an allergic reaction to cantaloupe, especially if they’re allergic to certain pollens.

Allergy symptoms can include itching and swelling in the mouth, face, lips, tongue, throat, wheezing, trouble breathing, nausea, swallowing problems, and stomach pain.

If you think you’re allergic to cantaloupe or have OAS, you should see a doctor right away for proper diagnosis.

Cantaloupe storage and food safety

Since cantaloupe grows close to the ground, it can touch bacteria from soil, water, and animals. So, it's important to wash cantaloupe well before cutting using a vegetable brush and tap water. Also, wash the knife before and after cutting the cantaloupe.

After washing, dry the cantaloupe with a clean paper towel. Then cut the stem end because that's where most bacteria are. Throw that part away. Once cut, store the cantaloupe in an airtight container in the fridge for up to 5 days.

Leaving cantaloupe pieces at room temperature or heat can let harmful bacteria grow. If you want to keep cantaloupe longer, cut ripe cantaloupe and store it in the freezer in a freezer bag or airtight container.

How to prepare cantaloupe in recipes

Cantaloupe is a colorful fruit, so you can use it as a garnish in salads, eat it alone as a snack, or pair it with savory foods like cheese, yogurt, and cottage cheese.

Also, you can enjoy cantaloupe as juice or mix it with other fruits and veggies to make smoothies, and make frozen fruit popsicles.

Including a variety of fruits in your daily diet ensures you get enough different nutrients your body needs to work healthy and balanced. Of course, cantaloupe is one of the most important fruits for that.

Source of the article:- 1.