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Cantaloupe

Cantaloupe
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Cantaloupe also canteloupe, cantaloup, mastmelon (India), mushmelon, muskmelon, rockmelon, sweet melon, Persian melon, spanspek refers to a variety of Cucumis melo, a species in the family Cucurbitaceae. Cantaloupes range in size from 500 g to 5 kg. Originally, cantaloupe referred only to the non-netted, orange-fleshed melons of Europe. However, in more recent usage, it has come to mean any orange-fleshed melon . Cantaloupe is the most popular variety of melon in the United States.

Cantaloupes best grow during the summer months. In the store, try to buy organically grown muskmelons since they are richer in taste as well as in nutrients

Wonderfully delicious with rich flavor, muskmelons are very low in calories (100 g fruit has just 34 calories) and fats. Nonetheless, the fruit is rich in numerous health promoting poly-phenolic plant derived compounds, vitamins, and minerals that are absolute for optimum health.

Here are some serving tips:

1. Fresh cantaloupe should be eaten as it is without any additions in order to experience its delicious, natural taste.

2. The fruit sections are a great addition to fruit salad.

3. Jam, sorbet, and juice , smoothie are some nutritious and delicious items you can prepare with muskmelon.

4. Cantaloupes can be added in the desserts, with ice-cream (also see ), or custard.

Selection and Storage

1. 
It should feel heavy for its size.
 
2. Next, tap on the cantaloupe and listen to the sound it makes. If the sound is dull and also deep, that's another indication that you're holding a ripe cantaloupe. But if the sound is higher and hollow, your cantaloupe is probably not ripe.

3. If you press gently on the top of a ripe cantaloupe with your thumb, you should feel it give way very slightly. If that spot gives way substantially, to the point of feeling genuinely soft or even squishy, the cantaloupe is probably overripe. A quick check around different areas of the cantaloupe is also a good idea at this point so you can make sure that there is no bruising or damage.

4. The appearance of a ripe versus unripe cantaloupe is also different. The rind of a ripe cantaloupe is typically going to be cream-colored or yellow or golden but not green or gray. The rind of an unripe cantaloupe is more likely to contain some green or gray. 

5. Smelling the bottom of the cantaloupe can also be helpful in determining its ripeness.Unripe cantaloupes are likely to have a very faint smell, or no smell at all. Ripe cantaloupes are likely to have that spectacular cantaloupe aroma—but not in an overpowering way. If the fragrance is overly strong, the cantaloupe may be overripe.

6. Once you've found a cantaloupe that gives every indication of being optimally ripe, your next decisions will involve storage. When you get home, place your optimally ripe cantaloupe immediately in the refrigerator, ideally in a crisper bin where there is usually slightly higher humidity. 

Nutritions

The fruit also contains moderate levels of B-complex vitamins and great Source of Vitamin A and Beta-Carotene, 
 Vitamin C. 

Health Benefits of Cantaloupe 

1. Age-related macular degeneration

The antioxidant zeaxanthin, found in cantaloupe, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration. A higher intake of all fruits has also been shown to decrease the risk of and progression of age-related macular degeneration.

2. Asthma

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in yellow and orange fruits like cantaloupe, pumpkin, carrots and leafy greens like spinach and kale. Vitamin C is another important nutrient that may protect against asthma and is found in abundance in cantaloupe,2 as well as citrus and tropical fruits.

3. Blood pressure

The fiber, potassium, vitamin C and choline content in cantaloupe all support heart health. Consuming foods that are high in potassium can help to decrease blood pressure.

4. Cancer

Diets rich in beta-carotene from plant foods like cantaloupe may play a protective role against prostate cancer.

5. Digestion

Cantaloupe, because it is high in both fiber and moisture, helps to prevent constipation, promote regularity and maintain a healthy digestive tract.

6. Hydration

With its high water and electrolyte content, cantaloupe is a great snack to have on hand during the hot summer months to prevent dehydration.

7. Inflammation

Choline is a very important and versatile nutrient in cantaloupe that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

8. Skin and hair

Eating fruits like cantaloupe are beneficial for your hair because they contain vitamin A, a nutrient required for sebum production, which keeps hair moisturized and healthy. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

9. Reduces Stress: Cantaloupe might also be an ideal fruit to eat during those times when you are feeling anxious and stressed. Cantaloupe is rich in potassium which normalizes the heartbeat and promotes the supply of oxygen to the brain. As a result, you feel more relaxed and focused.

Read More at Wikipedia.
Recipe using Cantaloupe see Here and Here.
Also see 
Amaretto, Melon Baller.

Nutrition Data for Melons, cantaloupe, raw (09181)

Proximates
NutrientNutrient value per 100 gm1 cup, balls10 cantaloupe balls1 NLEA serving1 cup, cubes1 cup, diced1 melon, large (about 6-1/2" dia)1 wedge, large (1/8 of large melon)1 melon, medium (about 5" dia)1 wedge, medium (1/8 of medium melon)1 melon, small (about 4-1/4" dia)
Water90.15 g159.5655 g124.407 g120.801 g144.24 g140.634 g733.821 g91.953 g497.628 g62.2035 g397.5615 g
Energy34 kcal60.18 kcal46.92 kcal45.56 kcal54.4 kcal53.04 kcal276.76 kcal34.68 kcal187.68 kcal23.46 kcal149.94 kcal
Protein0.84 g1.4868 g1.1592 g1.1256 g1.344 g1.3104 g6.8376 g0.8568 g4.6368 g0.5796 g3.7044 g
Total lipid (fat)0.19 g0.3363 g0.2622 g0.2546 g0.304 g0.2964 g1.5466 g0.1938 g1.0488 g0.1311 g0.8379 g
Carbohydrate, by difference8.16 g14.4432 g11.2608 g10.9344 g13.056 g12.7296 g66.4224 g8.3232 g45.0432 g5.6304 g35.9856 g
Fiber, total dietary0.9 g1.593 g1.242 g1.206 g1.44 g1.404 g7.326 g0.918 g4.968 g0.621 g3.969 g
Sugars, total7.86 g13.9122 g10.8468 g10.5324 g12.576 g12.2616 g63.9804 g8.0172 g43.3872 g5.4234 g34.6626 g
Minerals
NutrientNutrient value per 100 gm1 cup, balls10 cantaloupe balls1 NLEA serving1 cup, cubes1 cup, diced1 melon, large (about 6-1/2" dia)1 wedge, large (1/8 of large melon)1 melon, medium (about 5" dia)1 wedge, medium (1/8 of medium melon)1 melon, small (about 4-1/4" dia)
Calcium, Ca9 mg15.93 mg12.42 mg12.06 mg14.4 mg14.04 mg73.26 mg9.18 mg49.68 mg6.21 mg39.69 mg
Iron, Fe0.21 mg0.3717 mg0.2898 mg0.2814 mg0.336 mg0.3276 mg1.7094 mg0.2142 mg1.1592 mg0.1449 mg0.9261 mg
Magnesium, Mg12 mg21.24 mg16.56 mg16.08 mg19.2 mg18.72 mg97.68 mg12.24 mg66.24 mg8.28 mg52.92 mg
Phosphorus, P15 mg26.55 mg20.7 mg20.1 mg24 mg23.4 mg122.1 mg15.3 mg82.8 mg10.35 mg66.15 mg
Potassium, K267 mg472.59 mg368.46 mg357.78 mg427.2 mg416.52 mg2173.38 mg272.34 mg1473.84 mg184.23 mg1177.47 mg
Sodium, Na16 mg28.32 mg22.08 mg21.44 mg25.6 mg24.96 mg130.24 mg16.32 mg88.32 mg11.04 mg70.56 mg
Zinc, Zn0.18 mg0.3186 mg0.2484 mg0.2412 mg0.288 mg0.2808 mg1.4652 mg0.1836 mg0.9936 mg0.1242 mg0.7938 mg
Vitamins
NutrientNutrient value per 100 gm1 cup, balls10 cantaloupe balls1 NLEA serving1 cup, cubes1 cup, diced1 melon, large (about 6-1/2" dia)1 wedge, large (1/8 of large melon)1 melon, medium (about 5" dia)1 wedge, medium (1/8 of medium melon)1 melon, small (about 4-1/4" dia)
Vitamin C, total ascorbic acid36.7 mg64.959 mg50.646 mg49.178 mg58.72 mg57.252 mg298.738 mg37.434 mg202.584 mg25.323 mg161.847 mg
Thiamin0.041 mg0.07257 mg0.05658 mg0.05494 mg0.0656 mg0.06396 mg0.33374 mg0.04182 mg0.22632 mg0.02829 mg0.18081 mg
Riboflavin0.019 mg0.03363 mg0.02622 mg0.02546 mg0.0304 mg0.02964 mg0.15466 mg0.01938 mg0.10488 mg0.01311 mg0.08379 mg
Niacin0.734 mg1.29918 mg1.01292 mg0.98356 mg1.1744 mg1.14504 mg5.97476 mg0.74868 mg4.05168 mg0.50646 mg3.23694 mg
Vitamin B-60.072 mg0.12744 mg0.09936 mg0.09648 mg0.1152 mg0.11232 mg0.58608 mg0.07344 mg0.39744 mg0.04968 mg0.31752 mg
Folate, DFE21 µg37.17 µg28.98 µg28.14 µg33.6 µg32.76 µg170.94 µg21.42 µg115.92 µg14.49 µg92.61 µg
Vitamin B-120 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin A, RAE169 µg299.13 µg233.22 µg226.46 µg270.4 µg263.64 µg1375.66 µg172.38 µg932.88 µg116.61 µg745.29 µg
Vitamin A, IU3382 IU5986.14 IU4667.16 IU4531.88 IU5411.2 IU5275.92 IU27529.48 IU3449.64 IU18668.64 IU2333.58 IU14914.62 IU
Vitamin E (alpha-tocopherol)0.05 mg0.0885 mg0.069 mg0.067 mg0.08 mg0.078 mg0.407 mg0.051 mg0.276 mg0.0345 mg0.2205 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU0 IU0 IU0 IU0 IU0 IU0 IU0 IU0 IU
Vitamin K (phylloquinone)2.5 µg4.425 µg3.45 µg3.35 µg4 µg3.9 µg20.35 µg2.55 µg13.8 µg1.725 µg11.025 µg
Lipids
NutrientNutrient value per 100 gm1 cup, balls10 cantaloupe balls1 NLEA serving1 cup, cubes1 cup, diced1 melon, large (about 6-1/2" dia)1 wedge, large (1/8 of large melon)1 melon, medium (about 5" dia)1 wedge, medium (1/8 of medium melon)1 melon, small (about 4-1/4" dia)
Fatty acids, total saturated0.051 g0.09027 g0.07038 g0.06834 g0.0816 g0.07956 g0.41514 g0.05202 g0.28152 g0.03519 g0.22491 g
Fatty acids, total monounsaturated0.003 g0.00531 g0.00414 g0.00402 g0.0048 g0.00468 g0.02442 g0.00306 g0.01656 g0.00207 g0.01323 g
Fatty acids, total polyunsaturated0.081 g0.14337 g0.11178 g0.10854 g0.1296 g0.12636 g0.65934 g0.08262 g0.44712 g0.05589 g0.35721 g
Cholesterol0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg
Others
NutrientNutrient value per 100 gm1 cup, balls10 cantaloupe balls1 NLEA serving1 cup, cubes1 cup, diced1 melon, large (about 6-1/2" dia)1 wedge, large (1/8 of large melon)1 melon, medium (about 5" dia)1 wedge, medium (1/8 of medium melon)1 melon, small (about 4-1/4" dia)
Caffeine0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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