Cantaloupe

Cantaloupes are an easy food to add to any diet

Cantaloupe, native to Europe, is known for its delicate and delicious taste. While the origins of cantaloupe can be traced to Prussia, early Egyptians and Greeks were both known for their use of this compact fruit. The Romans continued to cultivate this fruit, who introduced it to Western and Northern Europe. Because of its high nutrition, Columbus carried cantaloupe seeds to the New World where they quickly became popular with the Native Americans. Today, cantaloupe is known as one of the most popular fruits around the globe.

Key Nutrients

Cantaloupes are a powerhouse of nutrients. They are an excellent source of vitamins A and C. Moreover, they are very low in calories and practically devoid of fat.

Health Benefits

Vitamin A – Vitamin A, when converted into retinaldehyde, is a vital compound for healthy eyes. Furthermore, vitamin A is believed to fight against cataracts, macular degeneration and glaucoma. Vitamin A strengthens the membranes of the human body such as mucous membranes, respiratory, urinary and intestinal tracts. It is also essential for the lymphocytes, or white blood cells, that fight infection once in the body.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Season

Cantaloupe matures in the late summer, and ripens within one to two weeks of being picked. Due to its commercial growth, you can find cantaloupe throughout the year.

Nutrition Information

Per 1 Cup (156 grams):

Calories (cKal): 53
Protein (grams): 1.31
Total Fat (grams): .3
Carbohydrates (grams): 12.73
Fiber (grams): 1.4

Buying and Storing

When buying cantaloupe, make sure to smell the fruit to judge its ripeness. If you can sense a strong smell of cantaloupe, you know you have a ripe fruit. Ripe cantaloupe should be stored in your refrigerator for up to five days. Unripened cantaloupe should remain on your countertop until it becomes ripe, up to seven to ten days.

Best Way to Add to Diet

Cantaloupe is best enjoyed as is. However, there are many uses for this fruit in the kitchen. While ideal in fruit salads, cantaloupe pairs well with prosciutto, a traditional Italian ham.