Cantaloupe
nutrition facts
Wonderfully
delicious and uniquely flavored cantaloupe
or
“muskmelon”
belongs to the family of cucurbitaceous.
The
same family
also includes squash, pumpkin
and gourd, and like its relatives,
cantaloupes grow on the ground surface as a trailing vine.
Muskmelons
thought to be originated either from India or ancient Persia or Africa.
They grow best on draining sandy soil with good irrigation facility,
and require honeybees for effective pollination. Melons, like mangoes, watermelon are actually
summer crops and the season runs from June through August when they are
at their best.
|
|
Net
melon-Cucumis melo
reticulatus, American variety
|
Muskmelons-
oriental variety
|
Different varieties of muskmelons grown all over the world; but two varieties that
named after their place of origin have become popular in the western
world. The European
cantaloupe (Cucumis melo cantalupensis) derives its name
from the Italian papal village of "Cantalup" and features
lightly-ribbed, pale green skin that looks quite different from the
North American cantaloupe. The North
American cantaloupe, very common in the United States and
in some parts of Canada, (Cucumis melo reticulatus) is named
reticulatus due to its net-like (or reticulated)
skin covering.
The fruit usually has round or
oblong shape, measure 4.5- 6.5 inches in
diameter and weigh 450 – 850 gm. Internally, the flesh color
ranges from orange-yellow to salmon and has soft consistency and juicy
texture with a sweet, musky aroma that emanates best in ripe fruits. At
the center, there is a hollow cavity filled with small off-white color
seeds encased in a web of mucilaginous netting.
Health
benefits of Cantaloupe
-
Wonderfully delicious with
rich flavor,
muskmelons are very low in calories and fats; but rich in numerous
health promoting poly-phenolic plant derived substances, vitamins and
minerals that are required for optimum health.
-
The fruit is an excellent
source of Vitamin A,
(provides
about 112% of recommended daily levels) one of the highest among fruits.
Vitamin A is a powerful antioxidant and is essential for vision.
Vitamin A is also required for maintaining healthy mucus membranes and
skin. Consumption of natural fruits rich in vitamin A known to help to
protect from lung and oral cavity cancers.
-
It is also rich in
antioxidant flavonoids such
as beta carotene,
lutein, zeaxanthin and cryptoxanthin.
These antioxidants have the ability to help protect cells and other
structures in the body from oxygen free radicals and hence; offer
protection against colon, prostate, breast, endometrial, lung, and
pancreatic cancers.
-
Zeaxanthin,
an important dietary carotenoid,
selectively absorbed into the retinal macula lutea in the eye where it
is thought to provide antioxidant and protective light-filtering
functions; thus it protects eyes from "Age related macular
degeneration" (ARMD) disease in the elderly.
-
It is a good source
of
potassium. Potassium in
an
important component of cell and body fluids and helps control heart
rate and blood pressure; thus offers protection against stroke and
coronary heart diseases.
-
The fruit also
contain good
amounts of
B-complex vitamins, such as niacin, pantothenic acid and vitamin C
and manganese. Consumption of foods rich in vitamin C helps body
develop resistance against infectious agents and scavenge harmful
oxygen free radicals. Manganese is used by the body as a co-factor for
the antioxidant enzyme superoxide dismutase. Commercially,
muskmelons are being used to extract an enzyme known as superoxide dismutase
(SOD) which is essential for maintaining strong antioxidant defences in
the human body.
See the table below for in depth analysis
of nutrients:
Cantaloupe (Cucumis melo), Fresh,
Nutritive Value per 100 g
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient
Value |
Percentage
of
RDA |
| Energy |
34 Kcal |
1.5% |
| Carbohydrates |
8.6 g |
6.5% |
| Protein |
0.84 g |
1.5% |
| Total Fat |
0.19 g |
<1% |
| Cholesterol |
0 mg |
0% |
| Dietary
Fiber |
0.9 g |
2.25% |
| Vitamins |
|
|
| Folates |
21 mcg |
5% |
| Niacin |
0.734 mg |
4.5% |
| Pantothenic
acid |
0.105 mg |
2% |
| Pyridoxine |
0.072 mg |
5.5% |
| Riboflavin |
0.026 mg |
2% |
| Thiamin |
0.017 mg |
1% |
| Vitamin A |
3382 IU |
112% |
| Vitamin C |
36.7 mg |
61% |
| Vitamin E |
0.05 mg |
0.5% |
| Vitamin K |
2.5 mcg |
2% |
| Electrolytes |
|
|
| Sodium |
1 mg |
0% |
| Potassium |
267 mg |
6% |
| Minerals |
|
|
| Calcium |
9 mg |
1% |
| Copper |
41 mcg |
4.5% |
| Iron |
0.21mg |
2.5% |
| Magnesium |
12mg |
3% |
| Manganese |
0.041 mg |
2% |
| Zinc |
0.18 mg |
1.5% |
| Phyto-nutrients |
|
|
| Carotene--ß |
2020 mcg |
-- |
| Crypto-xanthin-ß |
1 mcg |
-- |
| Lutein-zeaxanthin |
26 mcg |
-- |
Selection
and storage
Cantaloupes
best grow during the summer months. In the store, try to
buy organically grown muskmelons since they are richer in taste as well
as in nutrients.
Oftentimes, it
is difficult to judge ripeness and
taste without checking the wedge section of the melon. Look for one
that feel heavy for its size with a rind that is clean, and is neither
overly shiny nor overly dull, without any cuts or bruises on the
surface that might have occurred while transporting the fruit.
Cantaloupes
emanates rich, sweet, musky aroma that can be appreciated
from a distance.
At home,
place them
in cool,
well ventilated
place. Cut sections,
however, should be kept in the refrigerator.
Preparation
and serving methods
The surface
of cantaloupe may contain harmful salmonella
bacteria. Therefore, wash the whole fruit in cold running water
thoroughly before cutting it and consume.
Depending upon the size you desire the flesh
can be sliced, cubed or
scooped into balls.
Here are some serving tips:
- Fresh
cantaloupe should be eaten as
it is
without any additions in order to experience its delicious, natural
taste.
- The fruit Sections are a great
addition to
fruit salad.
- Jam, sorbet and juice are some
nutritious and delicious things you can make with muskmelon.
- Cantaloupes can be used as a desert
with
ice cream or custard.
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