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Cantaloupe melon has many health and beauty benefits that start from the inside out,
In addition to its much-loved taste, the melon is also nutritious and can provide a number of benefits. In this article we'll give you the facts about the Cantaloupe melon.
The cantaloupe melon is a rounded, wrinkled melon variety that originated in India and Africa. It began to be cultivated around 1700 from seeds brought from Armenia, part of its area of origin.
The Cantaloupe melon belongs to the cucumis melo melon species. The melon's sweet flesh is typically light green, while its skin has a yellowish-white hue. Its size and shape are similar to other melons.
Benefits
Nutrition
The melon's nutritional profile is very diverse.
A serving of 1 cup (177 grams) of honeydew melon provides:
Nutrient | 1 cup (177 g) | RDI |
Calories | 60.2 | 1,600–3,000 |
Carbohydrate (g) | 14.4, ( 13.9 g açúcar) | 130 |
Fiber (g) | 1.6 | 22.4–33.6 |
Calcium (mg) | 15.9 | 1,000–1,300 |
Iron (mg) | 0.4 | 8–18 |
Magnesium (mg) | 21.2 | 310–420 |
Phosphors (mg) | 26.6 | 700–1,250 |
Potassium (mg) | 473 | 4,700 |
Sodium (mg) | 28.3 | 2,300 |
Selenium (mcg) | 0.7 | 55 |
Fluoride (mcg) | 1.8 | - |
Vitamin C (mg) | 65 | 65–90 |
Beta caroteno (mcg) | 3,240 | - |
Vitamin A (mcg ) | 270 | 700–900 |
Folate (mcg ) | 37.2 | 400 |
Lutein + Zealandia (mcg) | 46 | - |
Tocopherol, gama (mg) | 0.2 | - |
Vitamin K (mcg) | 4.4 | 75–120 |
In addition, the fruit and seeds of the melon also contain compounds with strong antioxidant capacity, including beta-carotene (pro-vitamin A), phytoene, quercetin and caffeic acid.
Scientific studies (2)
Reducing blood pressure
A low-sodium diet and adequate potassium intake can positively influence blood pressure regulation
As melon is a low-sodium fruit rich in potassium, it can help you maintain healthy blood pressure levels.
A serving of 1 cup (177 grams) provides 12% of the Daily Reference Index.)
Bone health
Cantaloupe melon contains several nutrients vital for repairing and maintaining strong bones, including folate, vitamin K and magnesium.
Folate is essential for breaking down homocysteine, high levels of which have been associated with reduced bone mineral density over time
Just 1 cup (177 grams) of melon already provides 8% of the RDI
Vitamin K is involved in the production of one of the main structural proteins in bone, known as osteocalcin. Therefore, vitamin K intake is essential for healthy bones. One portion of melon provides 6% of the RDI for this vitamin
One portion of melon (1 cup) provides around 4% of your daily requirement of magnesium, which is necessary for the cells responsible for building and breaking down bone tissue to function properly.
Melons also contain small amounts of other bone-supporting nutrients, including calcium, phosphorus and zinc.
Helps control blood sugar
Some research indicates that regular consumption of fruit, such as melon, can promote healthy blood sugar levels.
A recent seven-year study on half a million people found that those who consumed fresh fruit daily were 12% less likely to develop diabetes, compared to those who rarely ate fruit.
In participants who already had diabetes at the start of the study, eating fruit at least three times a week led to a 13-28% lower risk of suffering diabetes-related health complications, in addition to a 17% lower risk of premature death.
Although melon contains carbohydrates that can temporarily raise blood sugar, it also provides fiber and other nutrients that can help improve blood sugar control over time.
Scientific studiess (9).
Rich in hydration
When you think of hydration, the first thing that probably comes to mind is water. However, to hydrate effectively and properly, your body needs more than that - it also needs electrolytes).
Melon is about 90% water and contains electrolytes such as potassium, magnesium, sodium and calcium
This combination of water and nutrients makes cantaloupe great for hydrating after a workout, during an illness or if you're just trying to stay hydrated throughout the day.
Healthy skin
Due to its high vitamin C content, it contributes to firmer skin, as vitamin C is essential for the proper production of collagen, an important structural protein, to repair and maintain skin tissue.
In addition, as vitamin C is a powerful antioxidant, some studies indicate that it can protect your skin against sun damage.
A single cup (177 grams) provides 53% of the RDI.
Hair growth
A 2019 review found that a variety of minerals and vitamins can play a role in promoting hair growth and preventing hair loss.
Many are present in various quantities in melon, such as:
vitamins A, C and E
B vitamins
folate
iron
selenium
zinc
Melon
Better immune system
Vitamin C is arguably best known for its role in supporting immune function, and melon is loaded with it.
The human immune system is complex and requires a wide variety of nutrients to function properly - vitamin C is a key component
Research suggests that adequate intake of vitamin C in the diet can prevent and treat various respiratory and systemic infections, such as pneumonia and the common cold
Eye health
Lutein and Zeaxanthin are two similar antioxidants and plant pigments that give fruits and vegetables a yellow to red hue.
The combination can help filter out harmful blue light rays. Doctors believe that this combination plays a protective role in eye health and can help prevent the damage caused by age-related macular degeneration.
A study published in 2009 suggests that the combination of lutein and zeaxanthin, which is present in melons, may help protect the eyes from the damage that leads to
Helps with asthma
Animal studies have suggested that consuming a large amount of the antioxidant beta-carotene, a form of vitamin A, can help prevent the development of asthma later in life.
Beta-carotene is found in yellow and orange fruits, such as melons. One cup or 177 grams (g) of melon contains 3,580 micrograms (mcg) of beta-carotene.
The recommendation is a daily intake of beta-carotene of 18,000 mc per day for men aged 14 and over and 14,000 for women in the same age group.
Vitamin C is also an antioxidant that can protect against asthma. Some experts have suggested using vitamin C supplements to treat asthma.
People with asthma also benefit from choline, another antioxidant present in melon, as a treatment that has been shown to reduce inflammation levels, according to a study by 2010.
Observation: the studies were carried out using antioxidant supplements, which provide stronger doses than dietary sources of nutrients.
Prevent Cancer
The beta-carotene, tocopherol and other antioxidants present in melons can help prevent cell damage caused by oxidative stress.
There is evidence that taking supplements containing these and other antioxidants can reduce the risk of lung cancer, prostate cancer and other types of cancer.
Dietary fiber also seems to offer protection against colorectal cancer. One cup of melon contains 1.6 g of fiber.
Selecting the perfect melon
Finding the perfect melon is easy:
Be firm: no weak spots or indentations.
With a sweet aroma, this is a sign of ripeness.
Have a hollow sound when gently touched with the fingers.
Disclaimer: This content, including advice, provides generic information only. Do not replace a medical opinion in any way.
