Today cantaloupes are the most popular melon in the United States (actually, what we get here are muskmelons), but have their origins in Iran, India and Africa and were cultivated as long ago as 5000 years. They belong to a large family of melons as well as cucumbers, pumpkins, squashes and gourds. Although not knee deep in polyphenols as other fruit, cold slices of cantaloupe are just as refreshing and nutritionally dense. One cup of the fresh, cubed fruit is only 54 calories, 14 grams of carbohydrates, 1 gram of fiber, and 1 gram of protein. They are a very good source of vitamin A (108% of the DV) and vitamin C (98% of the DV) and potassium and a good source of fiber, niacin, vitamin B6 and folate. Its high water content and relatively low energy density compared to other fruits make cantaloupe a great option for quenching thirst in the hot summer.
Health Benefits
We know that vitamins A and C are powerful antioxidants that can reduce general inflammation and help keep those wild and crazy free radicals under check. But the great A vitamin has other major roles that can sometimes be forgotten amongst the antioxidant bravado. Vitamin A is important in regulating the lifecycle of cells (including cancer cells), influencing growth, differentiation and cell death (apoptosis). Furthermore, it is known to activate certain tumor suppressor genes in some cancers. As such, natural and synthetic vitamin A derivatives are being explored for their chemotherapeutic or chemopreventative possibilities.
Next, this fat-soluble vitamin is a leading star when it comes to seeing in the dark, mucosal tissue repair and the immune system. Additionally, both vitamins A and C are active in the bone and skin growth department. With this kind of biological bibliography, if you will, it is easy to see the benefits of both vitamins, and especially that of vitamin A, among people who may have increased needs for tissue repair and immune system function. Luckily, for everyone, there is an excellent boost of vitamin A in every serving of cold, sweet and refreshing cantaloupe. (Oh, and folate is another heavy hand in the tiny world of cellular metabolism.)
Season, Selection and Storage
Cantaloupes like warm weather, and although seen almost year round, their peak season is June through September. Selection of a ripe melon can be a bit tricky, especially since they are usually picked unripe, but here are a few tricks to help find that perfect melon. First, do a weight check. When you lift the melon it should feel heavy (you may have to lift a few to compare weights). A heavier cantaloupe is an indicator of ripeness a la juiciness. Second, give it a tap. Listen for a deep and dull sound (not high and hollow). Finally, gently press on the end that was attached to the vine. It should give a little, but not too much. And if a ripe melon is not to be had, take one home and let it ripen (whole) on your counter.
Next, this fat-soluble vitamin is a leading star when it comes to seeing in the dark, mucosal tissue repair and the immune system. Additionally, both vitamins A and C are active in the bone and skin growth department. With this kind of biological bibliography, if you will, it is easy to see the benefits of both vitamins, and especially that of vitamin A, among people who may have increased needs for tissue repair and immune system function. Luckily, for everyone, there is an excellent boost of vitamin A in every serving of cold, sweet and refreshing cantaloupe. (Oh, and folate is another heavy hand in the tiny world of cellular metabolism.)
Recipe: Cantaloupe-Ginger Spritzer
Makes four 8-ounce drinks
Ingredients
- 1/2 cantaloupe, seeded, peeled and cut into large chunks
- 1/3 cup sugar
- 1/2 cup water
- 6-inch piece fresh ginger root, peeled and cut into thick coins
- 2 tablespoons freshly squeezed lime juice
- Seltzer water or club soda, for mixing
- Thin cantaloupe wedges and candied ginger pieces, for garnish (optional)
Directions
- Put the cantaloupe pieces in the bowl of a food processor and puree until very smooth, two to three minutes. Transfer to a fine mesh strainer set over a pitcher; let stand until liquid is drained and solids remain. Discard the solids and reserve the cantaloupe juice.
- In a small saucepan, bring the sugar, water and sliced ginger to a boil; reduce the heat to medium-low and simmer for five minutes. Remove from heat and let stand until completely cool. Remove the ginger pieces and discard.
- Stir the cooled sugar syrup into the cantaloupe juice. Fill four 8-ounce rocks glasses with ice; fill each glass half full with the cantaloupe syrup and top off with seltzer. Stir each glass and garnish with cantaloupe slices and candied ginger, if desired.
- Left over cantaloupe syrup will keep in the fridge for a few days so you can enjoy the beverage all over again without the work!
Liv Scheinbaum has a Masters degree in Nutrition and Exercise Physiology from Teachers College, Columbia University and is completing her dietetic internship to become a Registered Dietitian.
References:
Wikipedia, Cantaloupe. Access on June 22, 2015 from https://en.wikipedia.org/wiki/Cantaloupe.
SELF Nutrition Data. Accessed on June 22, 2015 from http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1954/2.
Doldo, E., Constanza, G., Agostinelli, S., Tarquini C., Ferlosio, A., Arcuri, G., Passeri, D., Scioli, M. G., Orlandi, A. (2015). Vitamin A, cancer treatment and prevention: the new role of cellular retinol binding proteins. BioMed Research International; vol 2015, article ID 624627: 14 pages. http://dx.doi.org/10.1155/2015/624627
The World’s Healthiest Foods. Cantaloupe. Accessed on June 22, 2015 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=17.
HGTV, Cantaloupe-Ginger Spritzer recipe and photo. Accessed on June 23, 2015 from http://www.hgtv.com/design/make-and-celebrate/entertaining/cantaloupe-ginger-spritzer.
