Health Benefits of Cantaloupe

Cantaloupe is a type of melon belonging to the Cucurbitaceae plant family. Their pale skin has a raised, net-like webbing that conceals the bright, orange flesh inside the fruit. This type of melon is popular worldwide and prized for its sweet flavor and nutritional profile.

Cantaloupes may benefit your health in a number of ways due to their high concentration of antioxidants, such as vitamin C.

Provide Antioxidant and Anti-Inflammatory Effects

Cantaloupes are high in vitamin A, vitamin C, minerals, and plant compounds that act as antioxidants in the body. Antioxidants protect against cellular damage by targeting free radicals, molecules in the body that can harm health when there are too many.

The fruit is especially rich in vitamin C, which protects cells and prevents inflammation. A cup of cubed cantaloupe provides 58.7 milligrams (mg) of vitamin C, which covers 65% of the Daily Value recommended for this essential nutrient.

Studies show that diets high in vitamin C protect against diseases caused by oxidative stress, an imbalance between free radicals and the body's antioxidant defenses. Oxidative stress is considered a main driver behind the onset and progression of common diseases, such as heart disease and certain cancers.

A recent review of past studies found that vitamin C intake was associated with a lower incidence of multiple cancers, including breast cancer, gastric cancer, pancreatic cancer, lung cancer, and prostate cancer.

People with higher blood levels of vitamin C have also been shown to have lower blood levels of inflammatory markers like C-reactive protein (CRP).

In addition to vitamin C, cantaloupe contains other antioxidant compounds, such as polyphenols like gallic acid, rutin, and the plant pigment quercetin.

May Benefit Eye Health

Several plant compounds found in cantaloupe, including the carotenoids beta-carotene, lutein, and zeaxanthin, may help support eye health by protecting against oxidative damage. Diets rich in carotenoid pigments have been shown to protect against age-related macular degeneration (ARMD), an eye disease that’s currently the leading cause of vision loss in older people.

Eating orange fruits (and vegetables) like cantaloupe can increase your blood levels of carotenoids, which may help reduce your risk of ARMD. A 2022 study found that higher blood levels of beta-carotene, lutein, and zeaxanthin were associated with a significantly lower risk of developing ARMD.

Nutrition of Cantaloupe

Cantaloupe is rich in several nutrients, including vitamins and minerals, making it a nutritious addition to your diet.

Here’s the nutrition breakdown for a 1-cup serving of cubed cantaloupe:

• Calories: 54.4
• Protein: 1.34 grams (g)
• Carbohydrates: 13.1 g
• Fiber: 1.44 g
• Fat: <1 g
  
• Vitamin A: 270 micrograms (mcg), 30% of the Daily Value (DV)
• Vitamin C: 58.7 milligrams (mg), 65% of the DV
• Folate: 33.6 mcg, 8% of the DV
• Potassium: 427 mg, 9% of the DV

Cantaloupe contains a variety of vitamins and minerals but is especially rich in vitamin C and vitamin A. 

In addition to functioning as a powerful antioxidant, vitamin C plays important roles in skin health and immune function. Vitamin A is another antioxidant nutrient found in cantaloupe. Like vitamin C, vitamin A is necessary for immune function and is important for growth and development, cellular communication, and reproduction.

Cantaloupe is also a good source of folate, a form of vitamin B needed for cellular division and the regulation of homocysteine, an amino acid naturally found in your body in low amounts. When homocysteine levels get too high, inflammation and oxidative stress can increase.

Maintaining optimal folate levels is essential for protecting heart health. This nutrient also plays an important role in fetal growth and development during pregnancy.

Cantaloupe is a good source of potassium, a mineral that helps regulate blood pressure and prevent heart disease. In addition to the nutrients listed above, cantaloupe contains small amounts of magnesium, iron, vitamin K, and vitamin B6.

Risks

Cantaloupe is safe for most people to enjoy as part of their regular diet. However, cantaloupe can trigger allergies in some people, which can cause symptoms like fever, diarrhea, and abdominal cramping. If you’re allergic to cantaloupe, avoid cantaloupe and products made with the fruit. People allergic to pollen are more likely to be allergic to cantaloupe.

Due to its rough, web-like skin and low acid content, cantaloupes may be more prone to Salmonella contamination. The mishandling of meat, dairy, and other food products can cause a Salmonella infection. Common symptoms include diarrhea, vomiting, nausea, and abdominal pain. People who are immunocompromised should see a healthcare provider if experiencing these symptoms. Severe cases of Salmonella can be fatal.

It’s important to practice food safety measures when preparing and storing cantaloupe. For example:

• When handling and preparing cantaloupe, thoroughly wash the skin with a scrub brush
• Use soap to scrub the cantaloupe and thoroughly rinse the fruit before slicing
• Use clean utensils and a clean cutting board when preparing cantaloupe
• Wash your hands after cutting cantaloupe

Store prepared cantaloupe in the refrigerator, and discard cantaloupe left at room temperature for more than two hours.

Tips for Consuming Cantaloupe

Cantaloupe has a distinct sweet taste and a tender, juicy texture. It pairs well with sweet and salty foods and is commonly used in appetizers, salads, and desserts—you can enjoy cantaloupe similarly to how you would any other melon, like watermelon or honeydew melon.

Although most commonly enjoyed fresh, cantaloupe can be roasted to increase its naturally sweet flavor. 

Here are a few ways to add cantaloupe to your diet:

• Add cubed or balled cantaloupe to fruit salads
• Top oatmeal, chia pudding, and cereal with roasted cantaloupe
• Try sliced cantaloupe in savory salads for a unique flavor
• Stuff cantaloupe halves with cottage cheese for a filling snack
• Add fresh or frozen cantaloupe to smoothies and protein shakes
• Make homemade sorbet by blending frozen cantaloupe in a food processor until smooth
• Wrap cantaloupe slices with prosciutto for a classic sweet and salty Italian appetizer

Try experimenting with cantaloupe by adding it to your favorite dishes for a tasty boost to your nutrient intake.

A Quick Review

Cantaloupe is an orange-fleshed melon packed with vitamin C, carotenoid antioxidants, and several other protective nutrients and plant compounds. Adding cantaloupe to your diet can help boost your intake of antioxidants and may help lower your risk of several diseases, including age-related macular degeneration and certain cancers.

Try enjoying raw or cooked cantaloupe in dishes like oatmeal and fruit salad, but remember to use proper food safety techniques when handling and preparing this fruit, as it’s susceptible to Salmonella contamination.