Honeydew melon or honey melon is a winter fruit that belongs to the melon species Cucumis. The sweet flesh of honeydew melon is light green with a musky aroma and pale, whitish-yellow skin. The most remarkable appeal of honeydew melon is its unique flavour, and it also confers a host of health benefits. The many benefits of this fruit are credited to its richness of fibre, carotenoids, and other plant compounds. It is a popular fruit that is distributed widely and used largely in preparing desserts, salads, and soups. Honeydew melon is one of the two main cultivar varieties in the Cucumis melon inodorus, muskmelon family, and another type is wrinkle-rind casaba melon. Generally, the size and shapes of honeydew melon look similar to that of its relative, cantaloupes.
Also Read: Muskmelon: 5 Amazing Reasons To Relish This Summer Fruit
Honeydew Melon Nutrition
The treasure trove of nutrients present in honeydew is highly beneficial in optimising overall health and well-being. The presence of essential nutrients and plant compounds is responsible for its numerous health benefits.
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A serving of 1 cup of honeydew melon gives:
Calories: 64
Carbs: 16 grams
Fiber: 1.4 grams
Protein: 1 gram
Fat: 0 grams
Vitamin C: 53% of the reference daily intake (RDI)
Vitamin B6: 8% of the RDI
Folate: 8% of the RDI
Vitamin K: 6% of the RDI
Potassium: 12% of the RDI
Magnesium: 4% of the RDI
Source *USDA
In addition, the fruit and its seeds contain bioactive compounds with powerful antioxidant activity including, beta-carotene, phytoene, quercetin and caffeic acid.
Incredible Health Benefits Of Honeydew Melon
Regulates Blood Pressure
A diet laden with fruits and vegetables is linked to decreased risk of high blood pressure and heart disease. It’s a proven fact that a low-sodium diet and an adequate potassium intake can positively impact blood pressure control. Honeydew melon is low in sodium and high in potassium content, which may support regulating blood pressure levels under normal levels. Being a rich source of potassium offering 177 grams per serving adding this winter fruit to the meal regimen is an ideal way to boost your potassium intake and regulate your blood pressure levels.
Augments Bone Health
Honey is blessed with a plethora of essential nutrients such as folate, vitamin K and magnesium, which are required for repairing and maintaining strong bones. Folate is important for the breakdown of homocysteine, as high levels of homocysteine are linked with a decreased bone mineral density over time. Vitamin K aids in the production of a structural protein in the bone known as osteocalcin, thus an adequate supply of vitamin K aids in maintaining bone health. Ample reserves of magnesium help in building and breaking down bone tissue and optimize bone function. Aside from these, honeydew also contains fair amounts of other bone-nourishing nutrients such as calcium, phosphorus, and zinc. Thus, adding this fruit to your diet regimen is beneficial in boosting your bone health.
Manages Diabetes
Studies have revealed that consuming honeydew melon on a regular basis may promote stabilizing blood sugar levels and lower the risk of diabetes. Though it contains carbs, it is also rich in dietary fibre, which delays gastric emptying time, keeps you satiated, and improves blood sugar control over time.
Maintains Hydration
Honeydew melon contains about 90% water and key electrolytes like potassium, magnesium, sodium, and calcium. The right blend of minerals and water content makes this fruit perfect for maintaining electrolytes and fluid balance post-workout, during illness, or staying hydrated all through the day.
Improves Skin Health
Thanks to vast reserves of vitamin C, honeydew melon may help to nourish and sustain skin health. A good amount of vitamin C is essential for the proper production of collagen, a protein that helps in repairing and maintaining skin tissue. Furthermore, vitamin C is a potent antioxidant that may shield the skin against sun damage. Adding a serving of honeydew melon as part of your meal plan offers more than 50% of your recommended daily allowance, thus uplifting healthy skin in the process.
Also Read: Papaya: Reverse The Age-Clock With These DIY Skin Recipes Of This Incredible Summer Fruit
Boosts Immune System
Vitamin C is the best-known nutrient for supporting immune function and honeydew melon is heaped with vitamin C. The immune system is complex and needs a broad range of nutrients to function well, and vitamin c is a crucial element. Incorporating this nutrient-dense fruit may avert and treat several respiratory infections like pneumonia and the common cold.
Supports Digestion
The goodness of dietary fibre in honeydew melon is valuable for promoting digestive health and function. Adequate intake of fibre slows blood sugar response, regularises bowel movements and the growth of healthy gut bacteria and lowers the risk of gastrointestinal woes. Moreover, moderate fibre content is well tolerated than high-fibre foods by people with certain digestive issues or ones who are reintroducing fibre into their diet.
Good Vision
Being a storehouse of antioxidants like lutein and zeaxanthin, which are well known for improving eye health and lowering the risk of development of age-related vision loss. Having this fruit as part of a meal plan delivers you with the needed antioxidants required for proper eye function throughout your life.
Honeydew Melon Vs. Cantaloupe
Though honeydew melon and cantaloupe have many similar qualities, they too have a few differences. Honeydew has a smooth, light-tinted rind with green flesh, while cantaloupe is dark-coloured and netted with orange flesh. Honeydew is sweeter with firm flesh, whereas cantaloupe has plumy flesh and gets easily soiled due to its netted rind. Furthermore, cantaloupe is imbued with a good amount of vitamins A and C than honeydew.
Easy Ways To Add Honeydew Melon To Diet
Honeydew melon is available readily and to harness wellness incentives of this nutrient-dense fruit, always go for a ripe melon. As unripe honeydew melons are flavourless. It can be easily relished as a standalone snack, and a slice of cool ripe melon on a hot sunny day is sure to quench your thirst.
Other ways you can enjoy this fruit include:
- Cut them into cubes and add them to your favourite green salads
- Puree the melon and use it as a base for healthy popsicles or ice-cream
- Blend them to make a wholesome smoothie
- Grill honeydew melon with spices to make a filling appetizer
Side Effects
Honeydew melon when consumed in moderate amounts is considered safe. However, excess consumption may result in several side effects including diarrhoea, or other digestive woes and blood sugar surges. A few people may also be allergic to this fruit, but research is very minimal. If you develop an itching mouth, rashes, hives, cramps, nausea and breathing difficulty, then stop having this fruit and get immediate medical attention.
Frequently Asked Questions
What Does Honeydew Melon Taste Like?
Honeydew melon has a sweet, mild flavour with a juicy and slightly firm texture.
How Do You Choose A Ripe Honeydew Melon?
To choose a ripe honeydew melon, look for one that feels heavy for its size, has a slightly waxy feel on the surface, and has a creamy yellow colour on the blossom end (opposite the stem end).
How Should Honeydew Melon Be Stored?
The honeydew melon should be stored at room temperature until ripe, then refrigerated in a plastic bag or container for up to five days.
Can You Eat The Skin Of A Honeydew Melon?
While the skin of a honeydew melon is edible, it is not consumed due to its tough texture. It is usually peeled and discarded before eating.
What Are The Nutritional Benefits Of Honeydew Melon?
Honeydew melon is low in calories and high in vitamin C, potassium, and fibre. It also contains antioxidants, which may help protect against certain diseases.
How Can Honeydew Melon Be Incorporated Into Recipes?
Honeydew melon can be eaten fresh on its own, added to fruit salads, blended into smoothies, or used as a garnish for savoury dishes. It pairs well with flavours like mint, lime, and prosciutto.
How Does Honeydew Melon Differ From Cantaloupe?
Honeydew melon has a sweeter, milder flavour than cantaloupe and a smoother, lighter-coloured rind. Cantaloupe is typically more orange in colour and has a more pronounced net-like texture on the rind.
References:
Nutritional Composition and Health Benefits of Various Botanical Types of Melon (Cucumis melo L.)
Shivapriya Manchali,1 Kotamballi N. Chidambara Murthy,2,* Vishnuvardana,3 and Bhimanagouda S. Patil4,*
Davide Barreca, Academic Editor and Giuseppina Mandalari, Academic Editor
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8469201/
Waseem Khalid1, Ali Ikram1*, Muhammad Rehan2, Farukh Adeem Afzal1, Saadia Ambreen1, Marryam Ahmad3, Afifa Aziz1 and Anam Sadiq1
https://researcherslinks.com/current-issues/Chemical-Composition-Health-Benefits-Melon/24/8/3792/html
