Cantaloupe ( Cucumis melo var. cantalupensis) or muskmelon is a variety of melon that belongs to the Cucurbitaceae family. It is believed to be originated from Iran but is now grown in many parts of the world. This delicious summer fruit is a good source of many vitamins, minerals, antioxidants, phytochemicals, carotenoids, dietary fibers, etc. and the presence of these compounds make them very beneficial for our health. In this article, we will know about the major health benefits of cantaloupe but first, take a look at the below-mentioned nutrition chart of cantaloupe.
Nutrition Chart Of Cantaloupes
Health Benefits Of Cantaloupes
(1) Reduces The Risk Of Various Types Of Cancers
Regular and moderate consumption of cantaloupe is very beneficial for reducing the risk of various types of cancers. This benefit of cantaloupe is mainly due to the presence of high amount of antioxidants ( Vitamin A, Vitamin C, etc.), phytochemicals and antioxidant compounds like Carotenoids, zeaxanthin, etc. present in them. These compounds fights with the free radicals of our body stabilize the unstabilized ions and prevent them from causing oxidative damage to our body.
Free radicals are unstabilized ions that get formed during the oxidation process. These are harmful because these are unstabilized ions and steal electrons from molecules of our body organs and cause oxidative damage to them. When free radicals get stabilized, then the risk of development of cancer ( from the free radical damage) automatically get reduced, and it benefits our overall body system.
(2) Boost Immune System
Eating cantaloupes on a regular basis is very beneficial for making our immune system stronger and thus helps in keeping us healthy and free from disease. Our immune system plays an important in keeping us healthy as it is the defense ( and healing) system of our body. It prevents pathogens like bacteria, viruses, etc. from invading our body and prevents us from the harmful diseases caused by them. It reduces the risk of cold, flu, fever, etc. Even if somehow pathogens enters our body, then it is the immune system that fights with them, destroy them and make us healthy again.
The immune boosting power of cantaloupes is mainly due to the presence of high amount of antioxidants ( Vitamin A, Vitamin C, etc.) antioxidant compounds ( like carotenoids, zeaxanthin) present in them. These compounds fight with the free radicals of our body and prevents them from causing oxidative damage to our immune system ( and to the whole body).
Free radicals are nothing but the unstabilized ions that get formed during the oxidation of food. As these are unstabilized, so they steal electrons from the molecules of our body ( to stabilize them), and while doing so, they caused damage ( known as oxidative damage) to our body. It will give rise to a lot of problems like increased risk of premature aging, weaken the immune system, cardiovascular problems, increased risk of cancer, etc.
Antioxidants present in cantaloupes prevents our immune system from free radical damage and thus makes it stronger. A stronger immune system is more capable of fighting the foreign invaders like bacteria and viruses, keeps us healthy and also reduces the risk of various health problems.
(3) Keep Our Eyes Healthy
Our eyes are an important sense organ that allows us to enjoy the beauty the world and see what is around us. It is important for us to make sure that we take good care of it and regular consumption of cantaloupes is beneficial in doing the same. Cantaloupes are a good source of antioxidants ( Vitamin A, Vitamin C), carotenoids like zeaxanthin, phytochemicals, beta carotene, etc. and all these compounds work together to improve our health.
The beta carotene present in cantaloupe gets converted to Vitamin A, which is a vital nutrient for our eyes as it improves our vision, provides relief from inflammation, reduces the risk of night blindness, etc.
In addition to this, the antioxidants like Vitamin A, Vitamin C, etc. and antioxidants compounds prevents our eyes from oxidative stress ( caused by the free radicals) and reduces the risk of macular degeneration, cataracts, etc.
(4) Provides Relief From Stress And Anxiety
Cantaloupes are a good source of Potassium, which is very beneficial for providing relief from stress and anxiety. It is known as a natural Vasodilator that relaxes our blood vessels and reduces blood pressure. By doing so, it encourages healthy circulation of blood to every cell of our body and thus provides relief from stress ( high blood pressure acts as a stressor on our body). It also induces the release of the stress hormone cortisol.
The vasodilating properties of potassium not only improves blood flow but also increase the flow of oxygen to our brain, reduces stress hormones and thus provides relief from stress and anxiety.
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(5) Good For People who have Diabetes
Moderate consumption of cantaloupes is not harmful to the people who have diabetes. Cantaloupes are low in sugar, and 100 grams of cantaloupes contains only 8 grams of sugar. This fruit is also known to be connected to improve insulin metabolism in our body and consuming cantaloupes don’t cause sudden spikes and plunges in our blood sugar level.
When cantaloupes are consumed then sugar is released slowly into the bloodstream and presence of some dietary fibers ( 0.9 gram per 100 grams) in cantaloupes also helps in doing the same. Although cantaloupes are beneficial for diabetic patients, still it is better to consult with your doctor about the same and eat cantaloupes only as per his/her recommendation.
(6) Prevents Diabetic Nephropathy
Regular and moderate consumption of cantaloupes is very beneficial for reducing the risk of Diabetic Nephropathy. Diabetic Nephropathy is a kidney disorder ( caused by diabetes) in which our kidneys get dangerously damaged because of damage to capillaries in Kidneys’ glomeruli. It is characterized by nephrotic syndrome and diffuse scarring of glomeruli.
There are no early signs of Diabetic nephropathy, but late symptoms are severe headaches, tiredness, vomiting, lack of appetite, swelling of legs, itchy skin, etc. (source).
The main reason cantaloupes are beneficial for reducing diabetic nephropathy is that of oxykine and antioxidants present in them. Antioxidants fight with the free radicals of our body and thus prevents our kidneys from oxidative stress and keep them healthy.
(7)Provides Anti-Inflammatory Benefits
Cantaloupes are anti-inflammatory in nature ( because of the presence of Vitamin C), and this makes them very beneficial for reducing the risk of various inflammatory diseases like arthritis, gout, etc. It is beneficial not for preventing inflammatory diseases but also for providing relief from the pain caused by the inflammation.
The antioxidants present in cantaloupes prevents free radicals from causing oxidative damage to our bones and joints and thus provides relief from inflammation.Cantaloupes also contain Choline which is an important nutrientThat reduces chronic inflammation and provides a lot of other benefits like maintaining proper structure of cell membrane, aids in the proper transmission of nerve impulses, helps in the proper absorption of fat.
(8) Good For Digestive System
Regular and moderate consumption of cantaloupes is very beneficial for our stomach and helps in keeping our digestive system healthy because of the presence of dietary fibers in it. The dietary fibers present in cantaloupes regulates bowel movement and ensures proper excretion of waste from our body and thus provides relief from constipation.
Constipation is a common digestive problem that can open the door to many health problems and diseases and this reason it is better to treat constipation on time. Eating cantaloupes not only provides relief from constipation but also reduces the risk of colorectal cancer and other gastrointestinal problems.
Suggested Read- 18 Major Health Benefits of Watermelon
(9) Keep Cardiovascular System Healthy
Regular and moderate consumption of cantaloupes is very beneficial for our heart health and helps in keeping our cardiovascular system healthy. This benefit of cantaloupe is mainly due to the presence of antioxidants, potassium, dietary fibers, etc. present in them. The antioxidants fight with the free radicals of our body stabilizes them and thus prevents them from causing oxidative damage to our cardiovascular system and minimizes the risk of heart attack, heart stroke arteriosclerosis, etc.
Potassium present in cantaloupe is a natural vasodilator that relaxes blood vessels, reduces blood pressure and thus reduces the risk of cardiovascular problems like heart attack, heart stroke, irregular heartbeat, weak pulse, etc. It is also beneficial for reducing the effect of sodium ( which is known for causing high blood pressure). Cantaloupes also contain dietary fibers which aids in maintaining cholesterol level and presence of adenosine in cantaloupes helps dissolve blood clots, and thus benefits our cardiovascular system.
(10) Beneficial for Lungs
Eating cantaloupes on a regular and moderate basis is very beneficial for keeping our lungs healthy because of the presence of Vitamin A and Vitamin C in them. These are antioxidants that fight with the free radicals of our body and prevents them from causing oxidative damage to our lungs and respiratory system.
Vitamin A is a vital nutrient for our lungs and eating consuming cantaloupes provides Vitamin A to our lungs ( which get lost over a period due to continuous smoking, secondhand smoking, pollution and other environmental factors ). This benefit of cantaloupes makes them a wonder fruit even for the smokers and those who are affected by second-hand smoking.
(11) Treats Sleeping Disorders
Cantaloupes are a good source of potassium which helps in providing relief from stress and anxiety. When stress and anxiety are removed, then our brain get relaxed, and this helps in treating sleeping disorders in insomniacs.
(12) Provides Relief From Menstrual Cramps
Cantaloupes are a good source of Vitamin C, and this makes them very beneficial for women as it helps in regulating menstrual flow and providing relief from menstrual cramps.
(13) Aids in Weight Loss
If you are looking for a healthy fruit that will assist you in your weight loss program, then you can consider cantaloupes for the same. Cantaloupes are low in calories and consuming 100 grams of cantaloupes provides only 34 calories. This means you can enjoy all the benefits of cantaloupes without worrying about the calories.
In addition to this, cantaloupes also contain dietary fibers which keep us satisfied for a longer time and decreases our urge to eat again and again. By doing so, it helps in controlling overeating which is a major cause of obesity.
(14) Aids In Quitting Smoking
Regular and moderate consumption of cantaloupes is very beneficial for smokers ( and or those who want to quit smoking) because it not only replenish the lost Vitamin A of the body ( lost due to constant smoking), also prevents our lungs from oxidative damage. Vitamins and minerals present in cantaloupes aid a smoker to deal with the nicotine withdrawal symptoms efficiently.
(15) Beneficial During Pregnancy
Cantaloupes are a good source of vitamins, minerals, antioxidants, folic acid etc. and this makes them very beneficial for pregnant women. The folic acid present in cantaloupe is an essential nutrient required for maintaining the health of the baby as it helps in the production and maintenance of new cells and prevents the fetus from neural tube defects like spina bifida. Cantaloupes are also efficient for flushing out extra sodium from our body and this prevents water retention.
(16) Cures Toothache
Cantaloupes are beneficial for providing relief from a toothache too. For this purpose, take about 6 grams of cantaloupes skin and add water to it. Simmer it until it is cooked and then let it come to room temperature. Now, you can use this liquid as a mouth rinse to get rid of a toothache.
(17) Regulates High Blood Pressure
Regular and moderate consumption of cantaloupe is very beneficial for providing relief from high blood pressure, which is a major cause of various cardiovascular problems like heart attack, heart strokes, irregular heartbeat, weak pulse etc. cantaloupes provides relief from high blood pressure because of the potassium present in it. Potassium is a vasodilator that relaxes blood vessels, reduces blood pressure and allows more blood to flow through our blood vessels.
(18) Keep Us Properly Hydrated
Cantaloupes are an excellent source of water and around 90 percent of cantaloupe is just water. This makes it is a very beneficial fruit for providing proper hydration to our body. Hydration is important because water plays an important role in keeping us healthy as it is needed for almost every cellular activity. Our body is made up of 60 percent of water, brain and heart are composed of 73 percent water and lungs are about 83 percent water (source). Deficiency of water can cause dehydration which can give rise to extreme thirst, severe headaches, constipation, dizziness, sunken eyes, low blood pressure, rapid breathing, rapid heartbeat etc. (source). Because of the hydrating benefits of cantaloupes, it is a very beneficial fruit to be eaten during the summer season.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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