Cantaloupe and its Health Benefits
Species: C. melo
Subspecies: C. melo
Variety: C. melo var. cantalupensis
Cantaloupes are super filling. A cupful of cantaloupes has only about 60 calories, but it is enough to keep you full for a long time. Cantaloupes are nutritiously dense with a variety of essential vitamins and minerals, especially vitamin A, C and potassium. It is also a good source of fiber, niacin, folate, vitamin B6 and choline, which help keep you calm and prevent you from stress eating. Cantaloupes are very nutritious and NOT fattening. Even a whole cantaloupe a day would not cause you to gain weight. … Actually, cantaloupe is probably one of the LOWER calorie fruits, since it isn’t as sweet as something like grapes or watermelon
Benefits of Cantaloupe
1. Decreased Fine Lines and Wrinkles
Another reason why cantaloupe is promoted as a food that can help to boost your beauty is the fact that it is loaded with high amounts of water. Aside from fat and bone, your body is composed almost primarily of water. Therefore, it is no surprise that you need high amounts of water in your diet in order to function properly. In addition, your skin requires high amounts of water in order to stay hydrated. When you are dehydrated, your skin is one of the first organs to show the deficiency. Fine lines, wrinkles, and dry skin in general tend to appear within days of dehydration. Eating high amounts of cantaloupe will increase the amount of water in your diet, thereby nourishing your skin and keeping it looking great.
2. Healthy Skin
Finally, cantaloupe can help to keep a healthy glow on your face. While getting enough water in your diet is important in the prevention of lines and wrinkles, it cannot necessarily keep your face bright and glowing. In contrast, the antioxidants found in cantaloupe appear to be especially effective at this. Specifically, vitamin A, which is found in high amounts in cantaloupe, is especially important in maintaining a healthy glow and complexion. By making cantaloupe a part of your regular daily diet, you can reap the beauty benefits of this amazing fruit.
3. Nutrient-Dense Food
The calories in a food represent the amount of energy it provides. When you consume less energy in the form of calories than your body expends, you will generally lose weight. Emphasizing low-energy foods that have a high concentration of vitamins, minerals and other nutrients will help you meet your weight-loss goals while fulfilling your nutritional needs. One cup of cantaloupe provides 57 mg of vitamin C, 5,276 IU, or international units, of vitamin A, 33 mcg of folate, 4 mcg of vitamin K and 417 mg of potassium, according to the U.S. Department of Agriculture, or USDA.
4. Low-Calorie Volume
A one-cup serving of cantaloupe provides 1 g of fiber, 12 g of sugars and 141 g of water. The water and fiber in this serving of fruit add volume to your diet, filling you up with very few calories. The fiber in fruits and vegetables prolongs digestion, making you feel full for longer periods of time, according to MayoClinic.com. At breakfast, if you substitute a one-cup serving of cantaloupe weighing 156 g for a small low-fat blueberry muffin weighing 71 g, you get more volume with fewer calories and less fat. The blueberry muffin has 181 calories and 3 g of fat, compared with a cup of fresh cantaloupe, which has 53 calories and only a trace of fat, according to the USDA.
5. Fat-Free Dessert or Snack
Replacing ice cream, cake and other desserts that are high in sugar or fat with cantaloupe will reduce the calories and fat in your diet. Although cantaloupe is low in calories and high in vitamins and minerals, eating large servings of cantaloupe on top of your usual dietary intake could lead to weight gain. Instead of simply adding cantaloupe to your diet, replace high-calorie desserts or snacks with cantaloupe or other fruits and vegetables. The Centers for Disease Control and Prevention recommends that you eat one or two low-fat snacks containing no more than 100 calories each day each day to control your hunger between meals as you’re losing weight.
Weight Loss Benefits of Cantaloupe
Weight loss is one of the best ways that cantaloupe can help to increase your natural beauty. This works in a number of ways. First, as with most other fruits and vegetables, cantaloupe is relatively low in calories. This means that you can eat a high amount of cantaloupe and still keep your daily caloric intake under control. Another way that cantaloupe helps you lose weight is due to its high fiber content. Eating a lot of fiber is essential for you if you are interested in losing weight or simply maintaining your current weight. Fiber helps in weight loss goals due to the fact that it is very slow digesting. This means that it takes a long time for fiber to leave your in addition to the low calories; cantaloupe contains a high percentage of its volume in water. Eating cantaloupe as an appetizer before lunch or dinner may help you reduce the number of calories you eat during the meal.
Uses of Cantaloupe
Substitute 1 cup of cantaloupe for a higher-calorie snack, such as 1/4 cup of trail mix, to save 220 calories. Combine finely diced cantaloupe with onions, herbs and a dash of olive oil for a cantaloupe salsa, or puree cantaloupe in a blender and freeze the puree in a frozen pop mold. Top green salad with strawberries and cantaloupe, add diced cantaloupe to Greek yogurt or combine cantaloupe with other fruits for a low-calorie fruit salad. Cantaloupe is a tasty treat that is often included in many varieties of summer fruit salads. And while cantaloupe is very delicious, not many people realize that it also contains numerous beauty benefits.
No matter if you are interested in losing weight or keeping your skin looking great, cantaloupe may be just the fruit for you. Stomach and enter your digestive tract, thereby making you feel full for a longer period of time. That slow digesting process can keep you from overeating. In addition, foods that contain high amounts of fiber are bulky. This means that even though you may have not eaten a whole lot of food, it takes up a lot of room in your stomach. This again makes you feel full, and prevents you from snacking in-between meals.