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15 Major Health Benefits of Kiwano ( Horned Melons)

Kiwano or horned melon is a nutritious fruit which is well known for its horn-like spines. It belongs to the cucumber and melon family, Cucurbitaceae. It is native to Sub Saharan Africa but is now grown in other places too such as United States, Portugal, Italy, Germany, Chile, Australia and New Zealand. Kiwano is known by some other names such as melon, jelly melon, hedged gourd, melano etc. and in terms of botany, it is known as “Cucumis metuliferus”. Ripe kiwano has an orange skin, and its flesh is lime green in color. This refreshing fruit has a texture similar to that of passion fruit or pomegranate. Kiwano is a good source of various nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols and dietary fibers etc. and presence of these compounds make them very beneficial for us, and in this article, we will know about the major health benefits of kiwano

Health Benefits of Kiwano (Horned Melon)

Health Benefits of Kiwano (Horned Melon)
Source-Pixabay.com

(1) Good For Eyes

Our eyes are our window to the world that allows us to enjoy the beauty of this world. It is important for us to take good care of our eyes and kiwanos can help in doing the same.

Consuming kiwano on a regular and moderate basis has been found to be very beneficial for our eyes and aids in keeping our vision sharp.

This benefit of kiwano is mainly due to the presence of antioxidants like vitamin C, vitamin A and other antioxidantal compounds in them. The antioxidants present in the kiwano protects our eyes from the oxidative damage caused by the free radicals and thus reduces the risk of age-related macular degeneration, glaucoma, cataract etc.

In addition to this, Vitamin A present in the horned melons ( kiwano) is an essential nutrient that keeps our eyes healthy and also improves our vision.

Other nutrients like zinc, iron, and phytonutrients etc. also plays a significant role in improving our vision health.

(2) Improves Metabolism

Eating kiwano on a regular and moderate basis has been found to be very beneficial for improving metabolism, which in turns helps in keeping us healthy.

This benefit of kiwano is mainly due to the presence of essential nutrient like zinc in it. Zinc is a trace mineral that plays an essential role in the development of protein. This aids in muscular development heals wounds and aids in the production of blood cells. Zinc also plays an essential role in managing insulin secretion in our system which is necessary for the better metabolism of carbohydrates.

A healthy metabolism ensures that food we eat get digested by our system in an efficient manner and nourishes our body.

(3) Keeps Our Digestive System Healthy

Consuming kiwanos on a regular and moderate basis has been found to be very beneficial for our stomach and helps in keeping our digestive system healthy.

This benefit of kiwano is mainly due to the presence of dietary fibers in them. The dietary fiber present in the kiwano acts as a natural laxative which means it improves bowel movement and ensures smooth elimination of waste from our system. This provides relief from constipation and also aids in treating gastrointestinal problems like abdominal pain, indigestion, irritable bowel syndrome, gas, bloating, flatulence etc.

In addition to this, the dietary fibers present in the kiwanos fights with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells, and thus reduces the risk of stomach cancer, colon cancer etc.

The antioxidants are also effective for removing toxins from our system and reduces the risk of urinary tract infections.

(4) Relieves Stress

Kiwano has been found to be very beneficial for providing relief from stress and chronic anxiety.

This benefit of kiwano is mainly because of its organic constituent. The nutrients such as vitamins, minerals etc. present in the kiwano aids in regulating stress hormones such as adrenaline and thus helps in relieving stress. It is also beneficial for the individuals suffering from chronic anxiety.

(5) Make Our Bones Stronger

Eating horned melons or kiwanos on a regular and moderate basis has been found to be very beneficial for making our bones stronger and thus helps in reducing the risk of osteoporosis.

Osteoporosis is a condition in which our bones get abnormally weak and are more prone to damage.

This bone strengthening benefit of kiwanos is mainly due to the presence of calcium in it Calcium is a vital mineral that is requisite for the growth and development of our bones. It makes our bones stronger and thereby reduces the risk of osteoporosis.

In addition to this, kiwanos are also a good source of other minerals such as magnesium, phosphorus, and zinc etc. and these minerals also play a significant role in making our bones stronger.

Suggested Read- 12 Wonderful Beauty Benefits of Kiwano ( Horned Melons) For Skin And Hair

(6) Improves Cognitive Functions

Consuming kiwanos on a regular and moderate basis has been found to be very beneficial for our brain and aids in keeping our neurological system healthy.

This benefit of kiwano is mainly because of the antioxidants such as vitamin C, vitamin E, and other antioxidants compound like phytonutrients, polyphenols etc. present in them. These antioxidants and the relevant compounds fight with the free radicals of our body, stabilize them and prevents them from causing oxidative damage to our brain cells aka neurons.

By protecting our neurological system from the oxidative damage, it reduces the risk of neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, dementia, Amnesia etc.

Being a good source of various nutrients such as vitamins and minerals it also aids in improving our cognitive functions and provides a number of benefits like better concentration, improved memory etc.

In addition to this, the high level of tocopherol present in the kiwano also aids in facilitating cognitive functions and keeps our mind fresh.

(7) Keeps Our Cardiovascular System Healthy

Eating kiwano on a regular and moderate basis has been found to be very beneficial for our heart and helps in keeping our cardiovascular system healthy.

This benefit of kiwano is mainly because of the presence of antioxidants such as vitamin C, vitamin A, vitamin E and other antioxidantal compounds like phytonutrients, polyphenols etc. in them. These antioxidants fight with the free radicals in our body, stabilizes them and prevents them from causing oxidative damage to our cells, including those of cardiovascular system.

In addition to this, the dietary fibers present in the kiwano also helps in managing our cardiovascular health. They are effective in reducing the level of bad LDL cholesterol from our system and aids in increasing the level of good HDL cholesterol and thus improves our cardiovascular health. These dietary fibers also prevent our arteries from getting clogged up by the plaque and other fat deposits and thus reduces the risk of atherosclerosis or hardening of arteries.

Atherosclerosis is a condition in which our arteries get hardened, thereby making it difficult for our heart to pump blood efficiently, and thus increases the risk of various cardiovascular problems.

Additionally, kiwanos are also rich in potassium which is a vital mineral that regulates blood pressure and provides relief from hypertension which is a leading cause of cardiovascular problems like heart attack, heart stroke, irregular heartbeat etc.

Kiwano is also an excellent source of linoleic acid and unsaturated omega-6 fatty acid that aids in dealing with cardiac issues and keeps us healthy.

(8) Aids In Treating Anemia

Here’s good news for patients who are suffering from anemia: they can restore their hemoglobin levels by consuming more kiwano. Kiwano contains a high level of iron and other essential nutrients that your body needs. Experts describe it as a ‘natural drug’ for treating anemia.

Regular and moderate consumption of kiwano or horned melon has been found to be very beneficial for reducing the risk of anemia and as well as aids in treating the same.

Anemia is a condition caused by the deficiency of iron in our system and is characterized by the common symptoms such as dizziness, fatigue, lightheadedness, excessive sweating, excessive thirst, shortness of breath etc.

This benefit of kiwano is mainly due to the presence of iron in it. Iron is a vital nutrient that boosts the production of hemoglobin in the red blood cells of our body. Hemoglobin is responsible for carrying oxygenated blood to our every cell and tissues and ensures that they perform optimally. Lack of iron in our system can reduce the hemoglobin in our system which leads to anemia.

Kiwanos are also a good source of antioxidants such as vitamin C, vitamin A and other antioxidantal compounds that fight with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our blood cells, blood vessels, and capillaries, and thus improves blood circulation.

(9) Good For People With Diabetes

Consuming kiwano on a regular and moderate basis has been found to be very beneficial for the people with diabetes or those who are at the risk of developing diabetes.

This benefit of kiwano is mainly because of its low glycemic index. Glycemic index of a food item determines the rate at which it will release sugar into the bloodstream. Glycemic index of kiwano is low which means it releases sugar into the bloodstream at a slow rate and prevents a sudden spike in the blood sugar level, and thus helps in managing diabetes.

Additionally, they are also a good source of dietary fibers that reduces the rate at which sugar gets absorbed into the bloodstream, and thus aids in controlling diabetes.

(10) AIds In Recovering From Heat Stroke

With the rising temperature all over the world ( due to global warming), the risk of heat stroke and sun stroke has increased dramatically. Cosmetic products like sunscreen can help, but there is also a natural and easy method of dealing with the same.

Kiwano has been found to be very beneficial for recovering from the ill effects of heat stroke and also protects us from the harmful ultraviolet rays of the sun.

It is rich in sodium and water, which maintains electrolyte balance of our body and also keep us hydrated, and thus helps with the heat stroke.

Additionally, they are also a good source of antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols etc. that protects our skin cells from the oxidative damage caused by the harmful UV rays of the sun. This also minimizes the risk of skin cancer.

Suggested Read- 6 Major Side Effects of Eating Too Many Kiwanos ( Horned Melons)

(11) Strengthens Our Muscles

Eating kiwano or horned melons on a regular and moderate basis has been found to be beneficial for increasing the strength of our muscles.

This benefit of kiwano is mainly due to the presence of vital minerals like potassium and magnesium in it. These nutrients play an important role in improving the strength of our muscles.

Vitamin D present in the kiwano increases the absorption of calcium in our body, and thus improves muscular strength.

(12) Reduces The Risk of Various Cancer(s)

Consuming kiwano on a regular and moderate basis has been found to be very beneficial for reducing the risk of several types of cancers such as colon cancer, abdominal cancer, pancreas cancer, breast cancer etc.

This benefit of kiwano is mainly due to the presence of antioxidants like vitamin C, vitamin A and other antioxidantal compounds in them. The antioxidants and the relevant compounds like phytonutrients, polyphenols, flavonoids etc. present in the horned melons fights with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells, and thus reduces the risk of various cancers.

Free radicals are nothing but the unstabilized ions that get formed during the oxidation process in our system. As these are unstabilized, so, they steal electrons from the neighboring molecules and while doing so, they cause oxidative damage to them.

(13) Promotes Weight Loss

Eating kiwano on a regular and moderate basis has been found to be very beneficial for the individuals who are on a weight loss regime or for those who would like to get rid of some extra pounds.

This weight loss benefit of kiwano is mainly because of its low caloric value. Eating 100 grams of kiwano provides around 44 calories which are low in comparison to other fruits like avocados, blueberries, grapefruit etc. Being low in calories means one can enjoy horned melons without worrying about the weight gain.

The dietary fibers present in the kiwano keep our stomach satisfied for the longer duration, decreases our urge to eat again and again and thus helps in controlling overeating. As overeating is a leading cause of obesity, so by controlling overeating it aids in weight loss process.

Kiwanos are also rich in water, and about 90 percent of Kitano’s weight is water. Water has no calories which mean it doesn’t contribute to weight gain.

(14) Provides Relief From Hypertension

Eating kiwanos on a regular and moderate basis has been found to be very beneficial for providing relief from hypertension or high blood pressure is a major health problem that affects millions of people around the world, and is a leading cause of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat and so on.

This benefit of horned melons is mainly due to the presence of potassium in it. Potassium is a vital mineral that acts as a natural vasodilator which means it relaxes our blood vessels, improves blood circulation and thus aids in regulating blood pressure and provides relief from hypertension.

Additionally, the antioxidants in the kiwano protect our blood vessels from the oxidative damage caused by the free radicals. This keeps our blood vessels healthy and improves blood circulation.

Kiwanos are also a good source of dietary fibers that manages cholesterol level and prevents our arteries from getting clogged up by plaque and fat deposits. This relaxes our blood vessels, improves blood circulation and thus helps in regulating blood pressure.

(15) Provides Antioxidantal Benefits

Kiwano is a good source of various antioxidants such as vitamin C, vitamin E, vitamin A and other antioxidantal compounds such as phytonutrients, polyphenols, flavonoids etc. and presence of these compounds make them very beneficial for our health.

These antioxidants fight with the free radicals in our body, stabilizes them and prevents them from causing oxidative damage to our cells, and reduces the risk of several types of cancer. They also help in the proper elimination of toxins and impurities from our system and thus helps in keeping our vital organs like liver and kidneys healthy.

Some other antioxidantal benefits provided by the kiwano are improved cognitive functions, strengthens immunity, reduces the risk of neurodegenerative diseases, improves cardiovascular health, improves vision etc.

 

Reference(s)

https://www.naturalfoodseries.com/18-benefits-kiwano-horned-melon/

https://en.wikipedia.org/wiki/Cucumis_metuliferus

https://www.organicfacts.net/health-benefits/fruit/kiwano.html

Disclaimer

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, I make no guarantee of the accurateness of the same.

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