What Are Cantaloupes Good For?

You can find cantaloupes in most grocery stores year-round, but they are in season from June through August.

You should be able to buy them in season at your local farmer’s market. The video contained in the link shows how to select the best cantaloupes.

Cantaloupes provide an excellent source of antioxidants, such as vitamin C and vitamin A (in the form of carotenoids). They also contain important nutrients like potassium, folate, copper, B vitamins, vitamin K, magnesium and fiber.

Don’t throw out the seeds! The seeds are also edible and contain beneficial plant-based omega-3 fats, in the form of alpha-linolenic acid. With relatively few calories (about 54 per cup) and low fructose (2.8 grams in one-eighth of a medium melon), this is one fruit you can feel good about eating.

4 Top Reasons to Eat Cantaloupe:

1. Lower Risk of Metabolic Syndrome - Research has shown women who eat at least 12 ounces of fruit per day have a lower risk of metabolic syndrome. The study included cantaloupe, apples, grapes, watermelon and bananas.

The women who ate the higher amount of fruit also had lower levels of C-reactive protein (CRP), which is a measure of inflammation. It’s likely that cantaloupe and other fruits have anti-inflammatory properties that help lower the risk of metabolic syndrome.

2. Great Source of Beta-Carotene - Orange fruits and vegetables are full of beta-carotene. Your body converts beta-carotene into vitamin A, which prevents cell damage and premature aging. A beta-carotene-rich diet may protect against prostate cancer and is also associated with a lower risk of colon cancer.

Cantaloupe may contain more than 3,000 micrograms of beta carotene (per 100 grams), which is about 30 times more than fresh oranges. Research also shows “the bioavailability of β-carotene [beta carotene] from orange-fleshed melons was comparable to that from carrot.

3. Increase Your Intake of Polyphenols - Polyphenols are recognized for their disease prevention and anti-aging properties. While cantaloupes contain significantly lower polyphenol concentration than other fruits like strawberries and grapes, people tend to eat larger serving sizes of cantaloupe.

When this is taken into account, cantaloupe contributes more polyphenols to the average daily diet than watermelon, pineapple, kiwi, grapefruit and Clementine tangerines.

4. A Wonderful Synergy of Disease-Fighting Nutrients - One of the best parts about eating whole foods is that you get a wealth of beneficial nutrients in each bite. This is definitely the case with cantaloupe, which contains numerous health-supporting compounds.

Your ‘Cantaloupe’ Is Probably a Muskmelon:

Have you ever wondered what the difference is between a cantaloupe and a muskmelon? If you live in the US, there is none. Most “cantaloupes” sold in the US are technically muskmelons.

True cantaloupes are usually grown in the Mediterranean region. The word “cantaloupe” actually comes from “Cantaloupo,” a town in Italy where cantaloupe seeds from Armenia were planted during the 1400-1500s.

Despite the fact that your cantaloupe is probably a muskmelon, the terms are so pervasively switched in the US that it is perfectly acceptable to keep calling your muskmelon a cantaloupe and the health benefits will remain, nonetheless.

Eat Melon, Including Cantaloupe, Alone:

Improper food combining is one of the primary factors that cause gas, heartburn and an upset stomach. You should eat melon alone. Melon does not digest well with other foods and will frequently cause problems unless you eat it alone.

Cantaloupe is best consumed on an empty stomach. Like most fruits, you should consume cantaloupe in moderation, due to its fructose content. The good news is that cantaloupe is a relatively low-fructose fruit. Cantaloupe has less than three grams of fructose in one-eighth of a melon. You should try keeping your total fructose intake below 25 grams per day, if you’re in good health and under 15 grams a day if you’re overweight or have high blood pressure or diabetes.

There are several tricks you can use to pick a ripe, flavorful cantaloupe:

• It should feel heavy for its size.

• It should make a dull, deep sound when tapped.

• The stem end should give slightly when pressed with your thumb.

• The blossom end, which is opposite the stem end, should have a pleasant aroma, but not overpowering, which would be an indicator of over-ripeness.

Ripe cantaloupes should be stored in your refrigerator’s crisper bin until you’re ready to eat it. It will only stay fresh for three to four days once it’s ripe. If your cantaloupe is not yet ripe, leave it out on your counter for a couple of days.

Cantaloupes and Listeria - What You Should Know About Food Safety:

Whole cantaloupes were responsible for 147 illnesses, 33 deaths and one miscarriage due to listeriosis in 2011. This was the largest listeriosis outbreak in US history. Cantaloupes have also been involved in salmonella outbreaks and have actually been responsible for at least 36 food-borne contaminant outbreaks since 1990. Part of what makes cantaloupes more prone to contamination is their rough outer skin, which can trap bacteria that can penetrate to its inner flesh. Bacteria can also continue to grow on cantaloupes after they’re harvested, unlike most other fruits and vegetables and, because they sit right on the ground in the field, they may be especially prone to contaminants in irrigation water.

It may help to get cantaloupes from a small farmer as opposed to a mega-farm and it is also a good idea to purchase organic cantaloupes, not only due to contamination concerns but also due to pesticides.

Cantaloupes often are contaminated by five of the longest-lasting chemicals. Dieldrin, a very toxic and carcinogenic insecticide, may still get taken up through the cantaloupe’s roots even though it was banned in 1974.

It’s also important to take some extra precautions when cutting your melon:

• Avoid cantaloupes that are bruised or damaged

• Refrigerate cut cantaloupe within two hours

• Wash your cantaloupe in water using a gentle scrub brush

• Cut off the stem end, which research suggests may be most prone to bacterial contamination

• Wash all cutting boards, knives, and utensils thoroughly

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