What Is Cantaloupe Good For? Complete 2024 Guide

Cantaloupe is a nutrient-rich, juicy, and versatile fruit that makes a great addition to a nutritious diet. It's related to various fruits, including some you might not expect. Packed with vitamins and minerals, cantaloupe provides various health benefits. And you can use it in many recipes, both raw and grilled. 

Besides offering health-promoting properties, some nutrients in cantaloupe may help you prevent or alleviate certain illnesses. Yet, there are some risks associated with eating it, and recognizing a good cantaloupe takes a bit of knowledge or skill. 

Health Benefits of Cantaloupe

• Hydration: Cantaloupe is rich in water and electrolytes, making it an excellent choice for a post-workout snack and hydration during summer. This melon helps balance body fluids, ensuring proper hydration. A bowl of cantaloupe can effectively compensate for lost body fluids during a hot summer.

• Asthma prevention: Vit A deficiency has been linked to increased risk of asthma in animals, but supplementation in humans in early life showed no improvements in later risk of asthma, as suggested by animal studies¹. Males over 14 should aim for a higher intake of beta-carotene (900 mcg RAE – retinol activity equivalents) compared to females (700 mcg RAE)². What’s more, the choline found in cantaloupe has been proven to be effective in lowering inflammation in patients with asthma³.

• Vision and eye health: Cantaloupe may help slow the progression of age-related macular degeneration (AMD) thanks to its combination of lutein and zeaxanthin⁴. These nutrients may help filter out the blue light emitted by modern electronics like smartphones, TVs, and monitors⁵. Consuming cantaloupe daily also supports eye health and good vision, thanks to its vitamin C⁶ and A content⁷.

• Blood pressure decrease: This muskmelon contains key ingredients like fiber and potassium that help lower blood pressure. Potassium can reduce blood pressure and decrease the risk of heart disease⁸, with a cup of cantaloupe providing 12% of daily potassium needs. Fiber helps reduce bad cholesterol and control blood pressure⁹. To boost good cholesterol, consider eating more fish and other seafood¹⁰.

• Lower chances of cancer: Dietary fiber may help in colorectal cancer prevention¹¹. Antioxidants prevent oxidative damage, which can reduce the risk of cancer¹². Still, evidence on the specific effects of different antioxidants is mixed. For example, high doses of beta-carotene have been shown to increase the risk of lung cancer in smokers¹³. Although more research is needed, adequate antioxidant intake is generally associated with positive health outcomes¹⁴.

• Better digestion: Cantaloupe is ideal for better digestion¹⁵ due to its high water content, which helps with food processing. What's more, it can help with constipation with the right amount of fiber¹⁶.

Cantaloupe Nutritional Value 

Cantaloupe has essential vitamins and minerals, fiber, and antioxidants, all of which contribute to overall health. With a water content of 90%, one of the highest among fruits, it aids in hydration. Consuming cantaloupe can also improve immunity and help prevent chronic diseases¹⁷ ¹⁸.

This muskmelon provides large amounts of vitamin C. According to the USDA¹⁸, 100 g of this fruit provides 30% to 40% of the daily Vitamin C value. 

Besides vitamins, cantaloupe has other antioxidants¹⁷ that combat free radicals, including lutein, zeaxanthin, and selenium. Thus, it helps prevent various diseases, including macular degeneration⁴ and other diseases that might lead to blindness, cancer, and heart disease.

One cup of cantaloupe provides about 5% of the daily fiber serving and 13 grams of carbohydrates, or around 5% of an adult's daily needs on a 2,000 kcal diet. It also supplies approximately 12% of the daily requirement for potassium, an important mineral. Further, cantaloupe contains other vital minerals, including small amounts of iron, copper, calcium, and zinc.

Cantaloupe is a low-calorie fruit with 53 calories per cup. It has no fat or cholesterol. The next section of the article quickly breaks down some of the key nutrients. 

Vitamin C

As mentioned, an estimated vitamin C amount varies depending on the source you refer to. But, according to the USDA, 1 of the leading nutrition authorities in the USA, one serving (134 g) of this fruit provides 49 mg of vitamin C or around 55%¹⁹ of daily needs. 

Beta-Carotene 

Cantaloupe contains higher amounts of beta-carotene than most other yellow-orange fruits. According to the USDA, it surpasses apricots, oranges, mangoes, peaches, and grapefruit in beta-carotene content. 

Potassium

100 grams of cantaloupe provides about 7%²⁰ of the recommended daily potassium intake. Keep in mind that this is an approximate DRV (dietary reference value) for an adult man, while adult females have different daily requirements for this mineral. For this reason, having cantaloupe after extensive training contributes to replenishing electrolytes. 

Potential Health Risks

There are some risks associated with eating cantaloupe. It grows on the ground, and its net-like rind can trap bacteria and pathogens²¹, including Listeria monocytogenes²². To prevent contamination, wash the rind thoroughly before cutting and rinse the knife under running water after each cut. Of all melons, cantaloupe accounts for 56% of food poisoning outbreaks²³, while watermelon and honeydew melon account for 38% and 6%, respectively.

Consuming cantaloupe can pose risks for individuals with kidney issues²⁴ due to its high potassium content. Excess potassium in the blood, a condition known as hyperkalemia, can be very dangerous because the kidneys can’t efficiently remove it. People with kidney problems should consult a doctor before including cantaloupe or other high-potassium foods in their diet.

If you deal with type 2 diabetes, be mindful of the serving size of the cantaloupe due to its sugar content. If in doubt, talk to your doctor about this.

What Exactly Is Cantaloupe?

Cantaloupe is a juicy summer fruit. It provides refreshing relief on hot days. If you're unfamiliar with its name, cantaloupe is also known as muskmelon, rock melon, mush melon, and Persian melon.

Cantaloupe is actually a type of muskmelon known as Cucumis melo reticulatus. "Reticulatus" means "net-like." You can easily recognize the fruit by this web pattern combined with the light green to tan color of the rind. Inside, the flesh ranges from yellow-orange to pink-orange, resembling the color of salmon. 

Cantaloupe is closely related to honeydew melon and watermelon. It also belongs to the same family as squash, zucchini, gourd, and pumpkin. Cucumber, botanically a fruit often considered one of the most common vegetables, is also a distant relative.

Cantaloupe Varieties

Cantaloupe Meal Ideas

You can prepare cantaloupe in different ways besides just cutting it into pieces and eating it. You can combine the melon with other foods, add it to salads, roast it, and more. Find some ideas in this section or try 1 of the nation’s leading meal delivery services for tasty and well-balanced meals. 

Prosciutto and Melon 

Prosciutto and Melon is a crowd-pleasing dish, ideal for warm summer nights. It takes just a few minutes to prepare, and you can make it with cantaloupe, honeydew, or any other melon. Depending on the exact recipe you use, some other ingredients could be honey, balsamic vinegar, and fresh basil leaves. You’ll need only melon flesh, so remove the seeds.

Grilled Cantaloupe

Grilled cantaloupe is a quick dish that takes about 15 minutes to prepare. There are lots of different recipes out there, but most use ripe cantaloupe, a seasoning such as paprika, honey, and olive oil. Slice the melon into spear-like pieces and grill both sides. You can use either a grill or a grill pan for this recipe. This is a low-calorie meal, with around 70 calories.

Cantaloupe Cucumber Salad

Cantaloupe Cucumber Salad is a refreshing light meal or side dish, ready in about 15 minutes. Generally, you’ll only need 1 cantaloupe and 1 large cucumber, along with feta cheese, olive oil, and honey. Use a melon baller to prepare the cantaloupe and deseed the cucumber if it has large seeds. Mix all the ingredients for a delicious and healthy dish.

Savory Shaved Cantaloupe Salad

A savory shaved cantaloupe salad is best made with an aromatic cantaloupe with a stem that yields slightly under pressure. The dish calls for just a few ingredients: cantaloupe, olive oil, flaky sea salt (Celtic salt works well), tarragon leaves, and Aleppo-style pepper. Cut cantaloupe flesh into ribbon-like slices and arrange them on a plate, seeds removed. Top with olive oil, spices, and herbs.

Cantaloupe with Spicy Bacon-Cashew Crumble

Cantaloupe with Spicy Bacon-Cashew Crumble is an exotic dish. It combines sliced bacon, garlic, Thai chile, light brown sugar, and 2 pounds of cantaloupe (room temperature), among other ingredients. The crumble is made from bacon, garlic, chile, and cashew and used as a topping for the cantaloupe slices.

Tips on How to Choose and Store Cantaloupe

When checking a cantaloupe, look for signs of spoilage or insects around the fruit. Avoid melons with dents, black patches, or other damage. A good cantaloupe should have a smooth, round belly button, feel heavy for its size, and not sound hollow when tapped. The blossom end should emit a pleasant, flowery fragrance, indicating ripeness. Typically, the more yellow the fruit, the sweeter it is.

To store a cantaloupe, keep it in the fridge to reduce bacterial growth, ideally between 36 ºF and 40 ºF. Place it in a separate compartment or container to prevent its smell from spreading to other items. If the cantaloupe is unripe, store it at room temperature until it gets ripe first. 

FAQ

Is cantaloupe good for your stomach?

Yes, cantaloupe is good for your stomach. Its high water and fiber content aids in better digestion and helps prevent constipation. Yet, people with diabetes should be mindful of the serving size.  

Is cantaloupe the healthiest melon?

Cantaloupe is 1 of the most nutritious melons, containing more nutrients than honeydew melon, for instance. But it’s responsible for over half of food poisoning outbreaks among melons. To prevent poisoning and enjoy all the benefits of cantaloupe, check out the What Is Cantaloupe Good For article for safety tips and more information.

What does cantaloupe do for the brain?

Antioxidant lutein supports brain and eye health²⁵. Vitamin B9²⁶ (folate) may help prevent birth defects, while vitamin B6²⁷ is important for brain development during pregnancy and infancy. 

References 

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