Both varieties have solid orange flesh with medium sweetness, and a high content of water. Though cantaloupe was not officially called as such until the 17th century, when traders brought the seeds from Armenia to farmers in the commune of Cantalupo, Italy, the fruit itself has been cultivated for thousands of years. Its natural origins are up for debate, with Persia being the most widely held consensus. Northern Africa where many wild melons and squash grow and India are also possibilities.
In all of these ancient civilizations, cantaloupe was consumed at least 4, years ago. Cantaloupe is now grown worldwide. China is by far the largest producer of cantaloupe and most other melons , followed by Turkey, Iran, Egypt and the United States. Cantaloupes are the most popular melon in the United States, and make for a refreshing snack or addition to a healthy fresh fruit salad, smoothie or yogurt.
T o find local, fresh and ripe cantaloupe, look for it at your neighborhood farmers market or produce stand in the summertime, otherwise you will likely be buying a fruit that has been transported a long distance from Central or South America.
Eating cantaloupes has a wide range of both immediate and potentially long-term health benefits. Being a strong source of fiber, B vitamins and electrolytes, and having a low glycemic load makes cantaloupe a great food for maintaining energy within cells and controlling blood glucose levels. Gargiulo also says vitamin C may boosting the immune system too, reducing recovery time when you catch a cold. Recovery-fueling potassium. If you're the kind of person who doesn't like bananas, good news: A cup of cubed cantaloupe has mg of potassium , which is about 11 percent of your recommended daily value.
The electrolyte helps maintain the delicate balance of intercellular fluids required for muscle contractions and a regular heartbeat—making it especially important when you are physically active. The next time you finish an intense workout, consider popping a piece of cantaloupe to help boost your recovery. Hydrating water: Cantaloupe's high water content just over 90 percent of the fruit is water! Gargiulo also says adequate hydration is important for healthy digestion and blood pressure levels.
So drink and eat! Gut-saving fiber: A high-fiber diet provides a range of health benefits , including lower levels of bad cholesterol and blood sugar, improved bowel function, healthy weight management, and, a reduced risk of mortality.
Cantaloupe contains over five percent of your recommended daily fiber intake, so consider it less of a fix-all and more of a new fiber-rich food to add to your rotation. A one cup serving of cantaloupe contains just 13 grams of sugar and 13 grams of carbs.
For this reason, Gargiulo signs off on cantaloupe as well as watermelon and honeydew fruits that are likely okay to consume in moderation on the ketogenic diet , as well as on other eating plans in which sensible intake of carbohydrates is key. Gargiulo provides a few simple suggestions:. Because it contains so much water, one cup also has only 53 calories.
Antioxidants i. Our bodies convert beta carotene to vitamin A—which in the case of cantaloupe, gives the fruit its orange color. But that's not all beta carotene does. Shapiro says the beta carotene in cantaloupe reduces cell damage, possibly reducing the risk of cancer along with it.
It may also reduce inflammation since it contributes to immune and cell tissue health. Cantaloupe is high in something called folate , or vitamin B9. In addition to being critical to the production of healthy red blood cells, folate performs another important task. The CDC recommends that all women of child-bearing age receive grams of folate every day , because a baby's neural tube develops in the very early stages of pregnancy often before a woman even realizes she is pregnant.
One cup of diced cantaloupe will get you to about 95 percent of your daily intake, so if citrus fruit really isn't your thing, opt for some mellow melon instead. So even though fresh cantaloupe might seem like a summery fruit, if you're hoping to fight back against winter colds , you should definitely reconsider.
If you need more potassium, the first food that comes to mind is probably bananas. And while bananas are a great source of potassium, so is cantaloupe: Shapiro says that one serving contains nearly 10 percent of the daily recommended value. With lower blood pressure also comes a lower risk of stroke, per Harvard Health.
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