Cantaloupe or Muskmelon health benefits includes supporting good eye health, relieving stress, delaying aging process, improving immune system, alleviating menstrual cramps, aiding weight loss, clearing skin, a natural face mask, a good hair conditioner, regulates blood pressure, and reduces inflammation.
What is Cantaloupe or Muskmelon?
Cantaloupe is loaded with all the essential nutrients that are required for a healthy lifestyle. Just one cup of cantaloupe contains around 50 calories and 90% water. Moreover, the fruit is packed with sufficient amounts of potassium, beta-carotene, folic acid, magnesium, dietary fiber and many antioxidants.
Being a fantastic summer fruit, it helps to ward off dehydration effects during hot days of the year.
It also contains good levels of:
- pantothenic acid
- thiamin
- pyridoxine
- niacin riboflavin
- B complex vitamin
Vitamin C is known for providing protection against diseases such as diabetes, asthma, the common cold and even cancer. Experts recommend consuming 1 cup of cantaloupe to get our recommended daily value vitamin C. According to the Mayo Clinic, vitamin C plays a crucial role in the production of collagen. Hence, people who consume cantaloupe regularly are likely to benefit from its anti-aging capabilities to impede the signs of aging. The vitamin C content in cantaloupe also protects the body from free radical cell damage. The fruit is known to prevent melanoma and intestinal cancer.
Cantaloupe features a high content of potassium, which is an electrolyte. This mineral conducts electricity within the body along with other minerals such as magnesium, calcium and sodium. Potassium is an essential mineral required for almost all processes within the human body. A cup of cantaloupe offers 463 mg of potassium. This makes up almost 10% of our daily requirement.
Muskmelon is also a rich source of folate that is known for preventing neural tube birth defects such as spinal bifida. Folate also reduces the risk of acquiring many forms of cancers as well as combats memory loss due to aging.
According to nutritional experts, pregnant women require at least 400-600 micrograms of folate every day. Moreover, men over 13 should have at least 400 micrograms every day. Since, two cups of balled cantaloupe contains 74 micrograms of folate, it is important to mix cantaloupe in your salads and meals.
It is also a popular source of dietary fiber to help people who suffer from frequent constipation.
Nutritional Value of Cantaloupe or Muskmelon
Here is a chart showing the nutritional value of cantaloupe (muskmelon) per 100 grams:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 34 kcal |
| Water | 90.15 g |
| Protein | 0.84 g |
| Total Fat | 0.19 g |
| Saturated Fat | 0.05 g |
| Monounsaturated Fat | 0.01 g |
| Polyunsaturated Fat | 0.08 g |
| Carbohydrates | 8.16 g |
| Dietary Fiber | 0.9 g |
| Sugars | 7.86 g |
| Vitamin C | 36.7 mg (41% DV) |
| Vitamin A | 169 µg (19% DV) |
| Vitamin K | 2.5 µg (2% DV) |
| Folate | 21 µg (5% DV) |
| Potassium | 267 mg (6% DV) |
| Calcium | 9 mg (1% DV) |
| Iron | 0.21 mg (1% DV) |
| Magnesium | 12 mg (3% DV) |
| Phosphorus | 15 mg (2% DV) |
| Sodium | 16 mg |
- Note: Percent Daily Values (DV) are based on a 2,000-calorie diet.
This chart highlights cantaloupe’s low-calorie content, high water content, and significant amounts of Vitamin C and Vitamin A, along with potassium. It is also low in fat and provides some dietary fiber.
How to Consume Cantaloupe or Muskmelon?
There are many delicious ways to have cantaloupes. For instance:
Toss it in your Salad: Make your own cantaloupe salad by mixing it with olives, basil, onions, mozzarella and red wine vinegar.
Make a Smoothie: Add some Greek yogurt and natural sweetener to cantaloupe and blend it to create a healthy breakfast smoothie.
Roast it: Roasting the fruit brings out its natural sweetness. You can eat it without any seasoning.
Cantaloupe Sorbet: Just blend muskmelon with honey, water and some lemon and you have a refreshing sorbet to treat your taste buds.
Here are 11 important Benefits of using Cantaloupe.
1. Good Eye Health
Research proves that eating foods rich in beta carotene reduces the likelihood of developing cataracts by 50%. It also lowers the risk of vision disorders and improves eyesight. Cantaloupe also protects the eye from various age related eye diseases including macular degeneration.
2. Relieves Stress
Cantaloupe contains potassium that promotes the supply of oxygen to the brain. This is why people who need to improve their focus and concentration abilities should benefit from the stress-relieving capabilities of cantaloupe.
It also has superoxide dismutase, which is another stress-buster to calm your anxieties. If you are having trouble sleeping, add some cantaloupe to your diet and see the difference it makes.
3. Delays Aging
Cantaloupe is loaded with high amounts of water. This makes it an ideal fruit for increasing the water content in your body. This is why prevents wrinkles and fine lines to appear and delays the onset of aging.
4. Fortifies Immunity
Regular consumption of cantaloupe helps the body to combat infections and strengthens the immunity. Thanks to the many antioxidants that in it, the fruit prevents free radical damage. Moreover, it successfully wipes out fungal and bacterial attacks to support a healthy functioning of all organs of the body.
5. Alleviates Menstruation Cramps
Using it’s juice is a natural way to relieve menstruation cramps. It also takes care of blood clotting and other painful symptoms associated with PMS.
6. Aids in Weight Loss
It is not surprising to know that it is a common ingredient in many weight-loss recipes. This is because it as an impressive amount of water and fiber, which are essential for maintain a healthy body weight.
If you are tired of snacking in between meals, eat some cantaloupe to stay fuller for longer.
7. Guarantees Clear Skin
Since the flesh of the cantaloupe is loaded with incredible levels of vitamin A, you can take care of your skin, making it more radiant and supple. Just eat the fruit a couple of time a day and you are all set! It works by thinning the outer layer of the dead skin cells, protecting the skin from UV rays.
The antioxidants and vitamin C present in it offer elasticity and boosts the collagen production for a younger looking skin.
8. A Natural Face Mask
Although the best way to benefit from it is to eat the fruit in its raw form, you can also apply a cantaloupe mask for radiant skin.
The fruit has impressive levels of folic acid that regenerates cells. Take some oatmeal and yogurt to mix it with cantaloupe puree. Apply this mixture on your neck and face for 20 minutes.
Wash your face and neck area with warm water and get a glowing skin in no time. Its juice and puree is great for reducing blemishes and freckles. The fruit’s flesh also treats abrasions and burns.
9. For Smooth Hair
Cantaloupe puree serves as a perfect hair conditioner for the summers. Massage your scalp gently to get incredibly smooth and manageable hair after a single application.
10. Regulates Blood Pressure
As it possesses high water content, you won’t have to worry about becoming dehydrated throughout the day, even if you manage to drink 3 to 4 glasses of water. Staying hydrated can enhance your heart health and keep your overall health in check. Being hydrated means your heart doesn’t have to work as hard to pump blood, which leads to balanced blood pressure levels and superior kidney health.
11. Reduces Inflammation
Choline is a versatile nutrient that aids in muscle movement. It also maintains the structure of cellular membranes to help the transmission of nerve impulses. Moreover, it also reduces chronic inflammation. This is why cantaloupe serves as an incredible and natural anti-inflammatory agent.
Final Thoughts
Cantaloupe is versatile and nutritious. If you don’t like to eat honeydew melon and watermelon, then cantaloupe is a delicious treat that offers many benefits. Use this fruit to add natural sweetness and fantastic nutrients to your diet without compromising on taste. There are many cantaloupe recipes that you can easily prepare to benefit from this fruit.
See Also
11 Surprising Benefits of Turmeric and Curcumin
11 Amazing Health Benefits Of Wild Rice
11 Impressive Health Benefits of Millet
11 Health Benefits of Curry Powder
