Cantaloupe: Uses, Benefits & Side Effects

Introduction

Cantaloupe is a summer-time, pulpy fruit which is also known as muskmelon or rock melon. These fruits have a hard outer skin, belong to the Cucurbitaceous family and are related to various other melons, squashes and cucumbers¹. Cantaloupes of different varieties are grown all over the world; having a mild and sweet flavour with many important health benefits. In this article, you shall learn more about the health benefits of cantaloupe, its nutritional profile and potential side effects.

Nutritional Value of Cantaloupe

Cantaloupe has rich nutritional value comprising Vitamins A, B and C and minerals like sodium, magnesium and potassium. When considering cantaloupe calories, it’s worth noting that this fruit provides a tasty and low-calorie option for those seeking a nutritious addition to their diet.  The fruit has zero cholesterol¹ and listed below is the cantaloupe nutrition value per 1 cup of cantaloupe:

• Energy: 54.4 Kcal
• Carbohydrates: 13.06 g
• Protein: 1.34 g
• Total Fat: 0.3 g
• Dietary Fibre: 1.44 g
• Folates: 33.6 mcg
• Niacin: 1.17 mg
• Pantothenic acid: 0.17 mg
• Riboflavin: 0.03 mg
• Thiamin: 0.07 mg
• Vitamin A: 5411.2 IU
• Vitamin C: 58.72 mg
• Vitamin E: 0.08 mg
• Vitamin K: 4 mcg
• Sodium: 25.6 mg
• Potassium: 427.2 mg
• Calcium: 14.4 mg
• Copper: 0.07 mg
•  Iron: 0.34 mg
• Magnesium: 19.2 mg
• Manganese: 0.07 mg
• Zinc: 0.29 mg
• Carotene-α: 25.6 mcg
• Crypto-xanthin-ß: 1.6 mcg
• Lutein-zeaxanthin: 41.6 mcg²

Properties of Cantaloupe

Due to its rich nutrient profile, Cantaloupe has several properties that can lead to a wide array of health benefits.

•  It’s antioxidant property helps the body fight against free radicle damage and avoid the risk of certain chronic diseases³.
• It is rich in water and helps boost hydration³.
• It has anti-inflammatory properties that help provide relief from pain and discomfort associated with conditions like arthritis⁴.
• It is rich in fibre and can be good for digestion, regulation of bowel movement and weight management⁵.
• It is rich in Vitamin A making it potentially beneficial for eye health and providing support to the immune system⁶.

Cantaloupe or muskmelon is one of the fruits with high water content. Due to its high-water content, cantaloupe might be quite useful in regaining water loss while sweating after vigorous physical activity¹⁹.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

Benefits of Cantaloupe

Cantaloupe is a tasty fruit, packed with nutrients. It is easily available and can potentially be beneficial for health when consumed in your routine diet.

1. Potential benefit of Cantaloupe as an antioxidant

Cantaloupe is rich in antioxidants and may help eliminate inflammation in the body. They fight off free radicals that are responsible for causing oxidative stress and cell damage, this helps lower the risk of developing serious health issues like diabetes, heart disease, arthritis and more. Cantaloupe has anti-inflammatory properties and can help relieve pain/discomfort in your joints and bones^3,4.

While natural remedies can be helpful as adjunct, if you notice any symptoms of inflammation in the body, consult the doctor immediately for a timely diagnosis and treatment of the ailment.

2. Potential benefit of Cantaloupe for heart health

Cantaloupes have vital nutrients to keep your heart healthy. Some initial studies⁷ have shown that melon extracts can help regulate heart beat and blood pressure by modulating nitrous-oxide mediated blood vessel contraction. They are rich in potassium which can also contribute to keeping the blood pressure in check⁸. Cantaloupes may also show some blood-thinning properties which are good for the heart. Plus, their fibre content helps to decrease “bad cholesterol” levels⁹.

3. Potential benefit of Cantaloupe to maintain skin health

Cantaloupe benefits the skin as it is loaded with vitamin A and vitamin C, these essential nutrients help in improving skin health. Vitamin A helps protect the skin from sun damage and vitamin C supports natural collagen production. Cantaloupe has high water content and keeps your skin healthy, imparting a youthful glow to your skin. It may help keep wrinkles at bay by maintaining skin elasticity, thus providing anti-ageing benefits. It can also help reduce the risk of UV induced damage to the skin, lower pigmentation and help with skin repair and regeneration¹⁰.

4. Potential benefit of Cantaloupe for eye health

Cantaloupe fruit is a melon and is rich in beta carotenes which help in maintaining healthy vision. When absorbed by the body, these beta carotenes are converted into Vitamin A and are highly beneficial for the eyes. They help improve vision and play a role in lowing the risk of conditions like age-related macular degeneration and cataracts^11,12. However, remember to always get your eyes checked by the doctor if you have vision problems.

5. Potential benefit of Cantaloupe for hair

Cantaloupe is beneficial for hair as it contains vitamins A and C, which play crucial roles in supporting overall hair health. Vitamin A aids in maintaining a healthy scalp, while vitamin C supports collagen production, contributing to hair strength. The hydrating properties of cantaloupe may help prevent dryness and promote a well-moisturised scalp. While more research is needed for conclusive evidence, incorporating cantaloupe into your diet as part of a nutrient-rich regimen could potentially benefit your hair^13,14. Always consult with a healthcare or hair care professional for personalized advice.

6. Potential benefit of Cantaloupe in pregnancy

Cantaloupe is said to offer significant health benefits during pregnancy. Rich in vitamins A, C and folate, it supports foetal development and boosts the immune system, crucial for the well-being of both the mother and baby^15,16. The high-water content aids in hydration³, addressing a common concern during pregnancy. Additionally, cantaloupe’s natural sweetness provides a healthy alternative to satisfy pregnancy cravings. However, pregnant individuals should seek advice from healthcare professionals for personalised guidance on incorporating anything new in diet, including cantaloupes, to ensure optimal health for both mother and baby.

While initial studies have shown potential health benefits of cantaloupe, further large-scale human trials are needed to confirm these findings. Nonetheless, cantaloupe holds promising value as a delicious and nutrient-packed home remedy that can be great for your skin, hair and overall health.

How to Use Cantaloupe?

Cantaloupes are delicious and can be used in many ways, including:

•  Raw fruit
•  Fruit seeds
• Grilled
• Roasted
• Fruit juice
• Fruit salad
• Smoothies
• Popsicles
• Soups
• Sorbet
• Tea

Cantaloupes are available throughout the year and you must consume them within 3 days of purchase for the freshest taste¹⁷. Adding cantaloupe to your daily diet will help you get all the nutrients required for the proper functioning of your body. Cantaloupes are loaded with vitamins, minerals and antioxidants, they are eaten by children and adults³.

However, before incorporating anything new into your routine diet, it is necessary to speak with a certified doctor, especially if you have a medical condition like diabetes or are on any medications. You must never discontinue or replace any ongoing medicine with an Ayurveda/herbal supplement without consulting a certified doctor.

Cantaloupe or muskmelon is a rich source of various nutrients like carbohydrates, proteins, vitamins, minerals, etc. As it is rich in various phytochemicals, it may exhibit anti-inflammatory and antioxidant properties that might be beneficial in various inflammatory diseases²⁰.

Dr. Rajeev Singh, BAMS

Cantaloupe vs. Muskmelon

In this section, let’s see how cantaloupe and muskmelon differ.

Cantaloupe

• Definition: Cantaloupe is a specific type of muskmelon. It is characterized by its orange, netted skin and sweet, orange flesh.
• Appearance: Cantaloupe has a distinctive appearance with its netted skin. The orange flesh is a defining feature of this particular muskmelon.
• Flavour: Cantaloupe, being a type of muskmelon, has a sweet and refreshing flavour. The taste is often described as succulent and is a popular choice for its sweetness.
• Nutritional Content: Cantaloupe, like other muskmelons, provides hydration and essential nutrients. It is known for being low in calories and rich in vitamins and minerals. However, when considering cantaloupe calories, it emerges as a refreshing and nutritious option for those aiming for a balanced diet³.
• Preference and Region: Cantaloupe is a preferred choice for many due to its specific taste and texture. Regional distinctions may influence the use of the term “cantaloupe” in different areas.

Muskmelon

• Definition: Muskmelon is a term that encompasses a variety of melons. It is not a specific type but a category that includes different melon varieties.
•  Appearance: Muskmelons can have varying skin textures and colours. The appearance is diverse among different types of muskmelons.
• Flavour: The flavour of muskmelons varies widely. It can range from sweet to slightly musky, depending on the specific variety.
• Nutritional Content: Muskmelons, as a group, offer hydration and essential nutrients. They typically contain vitamins, minerals, and dietary fiber.
• Preference and Region: Preferences for muskmelons depend on individual taste. Regional names for muskmelons may differ, adding to the variety.

Side Effects of Cantaloupe

Cantaloupe is generally considered to be safe for consumption. Rarely only does it cause any allergy or side effects. However, you must avoid overconsumption of cantaloupe as it contains potassium and eating too much of it can harm your kidneys. Having too much potassium in your blood may also increase the risk of a heart attack¹⁸. Similarly, eating excess cantaloupe may not be good for your intestines and may cause diarrhoea, stomach cramps and other digestive problems. You must inform the doctor about any specific health problem before consuming cantaloupe. And also remember to not overdo the consumption for its benefits.

Also Read: Sonth: Uses, Benefits and Side effects by Dr. Smita Barode

Precautions to Take with Cantaloupe

You must avoid eating cantaloupe if it is unripe, keep it aside for a few more days and eat after it ripens. Always clean the cantaloupe properly before eating so that it has no harmful bacteria on it.

If you have any medical condition or are on any medication, you must consult your doctor before including cantaloupes in your routine diet. For instance:

 If you suffer from an inflammatory condition of the gut or if you have undergone bowel surgery, you should monitor your fibre intake closely.

People with type 2 diabetes should also have this fruit with caution and consult the doctor to know the right serving size of cantaloupe for them.

Conclusion

Cantaloupe is a nutrient-dense “superfood” that supports almost everything from hydration and eye health to foetal development during pregnancy. While its high antioxidant and vitamin content promotes general wellness, moderation in consumption is key. Individuals with any medical concerns should always discuss with their doctor before regular consumption. Ultimately, when enjoyed as part of a balanced diet, this muskmelon can prove to be an effective and delicious health-booster.

Also Read: Khirni Fruit: Uses, Benefits and Side Effects by Dr. Smita Barode

Frequently Asked Questions (FAQs)

References

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