Cantaloupe, the ‘beauty fruit’ with many benefits
View(s):By Dr. Nirmala M. Pieris
These days, the fruit stands in supermarkets are loaded with all types of melons of different sizes, shapes and colours. The commonest and most well-known are the watermelons, but you will also find two different types- the cantaloupe and honeydew melons that all belong to the family Cucurbitaceae.
Today we will focus on the unique musky-flavoured cantaloupe or “muskmelon”. Like all melons, cantaloupe, Cucumis melo var. cantalupensis grows on the ground surface as a trailing vine. The fruits are generally rounded and sometimes oblong. While cantaloupe’s rough netted skin isn’t exactly pretty, it’s the inside that counts with its sweet and juicy flesh. Three distinct varieties are presently grown in Sri Lanka and marketed where the ripe flesh varies in colour from a greenish white to light yellowy orange to a dark rich orange. The fruits have a hollow cavity in the centre that is filled with seeds.
Ripe cantaloupe emits a sweet, pleasant aroma. If the fragrance is overly strong, the cantaloupe may be overripe. Unlike other fruits, melons do not develop any sugars once they are harvested, so even though the colour and texture will change the taste will not. So when you are buying a cantaloupe, go for those with prominent golden brown netting on the rind that stands out from the underlying smooth skin and also those that are not bruised or damaged.Ripe fruits will also feel full and heavy.
If you purchase an unripe cantaloupe, leave it at room temperature for a couple of days to ripen, or you can ripen it faster inside a paper bag. Ripe fruits can be stored in the refrigerator for 3 to 4 days. Cantaloupes need to be washed and scrubbed clean just before cutting as the skin can harbour harmful bacteria. It is normally eaten as a fresh fruit, as a salad, or as a dessert with ice cream, yoghurt or custard. Freshly blended cantaloupe with a dash of lemon makes a delightfully refreshing drink. You can also use cantaloupes in kebabs, sauces and smoothies. Try roasted or grilled cubed cantaloupe for an unusual topping for your breakfast cereal or ice cream. You will be pleasantly surprised.
Nutritional benefits
Cantaloupe is very diverse in nutrients and low in calories. It is an excellent source of vitamin A in the form of carotenoids and vitamin C. The fruit is also a very good source of fibre, potassium, magnesium and a good source of the B group vitamins and folic acid. Cantaloupe contains more beta-carotene than alpha-carotene and thus it also contains both of their derivatives, including lutein in the case of alpha-carotene and beta-cryptoxanthin and zeaxanthin in the case of beta-carotene. These carotenoid phytonutrients are joined by the flavonoid luteolin, antioxidant organic acids including ferulic and caffeic acid, and anti-inflammatory cucurbitacins.
Beauty fruit
One cup of cantaloupe provides the full daily recommended requirements of vitamin A and C. Vitamin A promotes healthy skin by thinning out outer layers of dead skin that clogs pores and causes blemishes. Vitamin C on the other hand prevents damage by free radicals. In this way, cantaloupe helps keep wrinkles at bay, maintains skin elasticity and facilitates collagen synthesis. Cantaloupe also has abundant folic acid which facilitates regeneration of cells, thus imparting healthy skin. Moreover, it contains inositol, a form of vitamin B that controls hair loss and stimulates hair growth while the vitamin A keeps the hair moisturized and healthy. These are the reasons that the fruit is classified as a ‘Beauty fruit’.
Aids in weight loss
Cantaloupe aids in weight loss as it is low in calories and high in fibre. Thus, you can eat a high amount of cantaloupe while keeping calorie intake under control. Fibre is beneficial for weight loss as it takes a long time to leave your stomach and enter the digestive tract, thus making you feel full for a longer time. This is also beneficial for diabetic patients.
Keeps eyes healthy
The vitamin A in the fruit maintains healthy mucus membrane and skin of the eye and provides protection from eye infections. Zeaxanthin, an important carotenoid, present in the fruit, is selectively absorbed into the retinal macula in the eye providing antioxidant and protective UV light-filtering functions. It, thus, offers protection of eyes from “Age-related macular degeneration” (ARMD).
Treatment of menstrual problems:
Vitamin C in cantaloupes is effective in regulating menstrual flow and relieving menstrual cramps. Regular consumption of cantaloupe during menstruation can reduce the flow and clotting considerably. Cantaloupe is also sometimes used to induce menstruation.
Helps digestion and prevents dehydration
The high fibre and almost 90% water in the fruit helps prevent constipation while promoting regularity and maintaining a healthy digestive tract. It is thus a great snack and perfect to help with hydration during the hot months.
Controls heart rate and blood pressure
The potassium in the fruit is an important component of cell and body fluids and helps control heart rate and blood pressure. It thus offers protection against stroke, and coronary heart diseases.
Maintains a healthy pregnancy
The high content of folic acid in cantaloupe prevents neural tube defects in infants and prevents miscarriages. Cantaloupe also prevents water retention by regularly flushing out the extra sodium from the body.
Helps to quit smoking
Cantaloupe is beneficial for those who are trying to quit smoking. This is because the minerals and nutrients in cantaloupe enable the smoker to deal with nicotine withdrawal symptoms effectively.
Fights against cancers
As the fruit is rich in antioxidant flavonoids such as beta-carotene, lutein, zeaxanthin and cryptoxanthin, it protects cells and other structures in the body from oxygen-free radicals and hence; provides protection against cancers.
Provides antioxidant and anti-inflammatory support
Due to the diversity in antioxidant and anti-inflammatory phyto-nutrients, cantaloupe shields the body from inflammation and oxidative stress and keeps the body disease free and healthy. The vitamin C in the fruit also helps develop resistance against infectious agents and scavenge harmful oxygen-free radicals.