You Can’t Do Much Better Than Cantaloupe!

The cantaloupe, a variety of muskmelon, is packed with vitamins, minerals and a range of antioxidants such as  selenium, beta carotene, vitamin C, lutein, zeaxanthin, and choline, all of which could benefit our overall health and may help improve certain conditions.

One cup of cantaloupe balls (177 grams) contains 160 grams of water and a high content of electrolytes (sodium, potassium, calcium and magnesium) which make cantaloupe a good choice to help boost hydration throughout the day or after a workout.  Good hydration is important and helps support a healthy blood pressure, good digestion, and healthy kidneys.  Mild dehydration may cause dizziness, headaches, less urination, dry skin, dry mouth and constipation.  Severe dehydration may be serious and lead to rapid heart rate, confusion, low blood pressure, shriveled skin, unconsciousness.  Dehydration also increases the risk of developing kidney stones.  Although water is your best bet for staying hydrated, consuming water-rich fruits such as cantaloupe is also helpful.

A cup of cantaloupe balls contains 46 mcg of lutein + zeaxanthin, an antioxidant combination that can help filter out harmful blue light rays, play a protective role in eye health and may help prevent damage from age-related macular degeneration.

Cantaloupe is rich in beta-carotene, a carotenoid which, once eaten is converted into vitamin A and  acts as a powerful antioxidant to help fight free radicals that attack cells in your body.  Vitamin A is important to eye health, healthy red blood cells, and a healthy immune system

Beta carotene, tocopherol, and other antioxidants in cantaloupe may help prevent cell damage caused by oxidative stress.  Studies suggest that taking supplements of these antioxidants may reduce the risk of lung, prostate, and other types of cancer.  While the nutrients in food are essential to maintaining a healthy body, it’s worth mentioning that research into the effects of these nutrients often deals with supplements, rather than dietary sources, so the results may be somewhat different.

One cup of cantaloupe balls provides 1.6 grams of fiber, 10% of the recommended daily intake of potassium, 60 mg of vitamin C, and a small amount of choline, all of which help keep the cardiovascular system healthy.

Vitamin C is also important to the production of blood vessels, cartilage, muscle, and collagen in bones.  Although more research is needed, studies suggest that it may be effective against diseases such as asthma, cancer, and diabetes.  Consuming vitamin C-rich foods may shorten the duration of cold symptoms.

Cantaloupe has high water content (160 grams/cup) and 1.6 grams of fiber, a combination that can help prevent constipation and promote regularity and a healthy digestive tract.  The benefits of high fiber diet go beyond promoting regularity.  It may also reduce your risk of heart disease and diabetes and help you lose weight by making you feel fuller longer.

As far as melons go, you can’t do much better than cantaloupe.  Delicious, versatile, nutritious, with only 60 calories per cup, and no fat, it’s a smart way to get potent nutrients and sweetness into your healthy eating plan.  You can enjoy them on their own, added to lemonade, iced tea, or water, roasted, grilled, or in a salad such as the one below.

Summer Tomato & Cantaloupe Salad

Veggies:

½ c. thinly sliced cucumber

½ c. cherry tomatoes (thinly sliced)

¼ medium red onion (thinly sliced)

1 Tbsp olive or avocado oil

2 tsp apple cider vinegar

1 healthy pinch each sea salt + black pepper

 

Dressing:

3 Tbsp lime juice

1 Tbsp maple syrup

1 pinch sea salt

1 Tbsp olive or avocado oil

Cantaloupe:

3 heaping cups cantaloupe (cubed or scooped with a melon baller // ~1 cantaloupe as original recipe is written)

2 Tbsp fresh mint

Combine cucumber, tomato, and onion in a small mixing bowl and top with olive oil, apple cider vinegar, salt, and pepper. Toss. Then taste and adjust flavor as needed, adding more vinegar for acidity or salt and pepper for flavor balance. Set in the refrigerator to chill.

Next, prepare dressing by adding lime juice, maple syrup, and sea salt to a small mixing bowl and whisking to combine. Then slowly stream in olive oil while whisking. Taste and adjust flavor as needed, adding more lime juice for brightness/acidity, maple syrup for sweetness, or salt for flavor balance. Set aside.

Add cantaloupe to a large serving bowl and top with dressing. Gently toss to combine. Then add the cucumber-tomato-onion salad on top, leaving any excess liquid/dressing behind.

Gently toss to combine and garnish with fresh mint and take it along to your next outdoor gathering, BBQ, or serve as a side at pretty much any dinner.

Best when fresh, though leftovers keep in the refrigerator up to 3 days.  Leave mint on the side to keep as fresh as possible.