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Honeydew Melon – Side Effects, Nutrition Facts, Benefits (Fiber), Smoothie Recipe

Honeydew Melon – Side Effects, Nutrition Facts, Benefits (Fiber), Smoothie Recipe

Honeydew melon (scientifical name – Cucumis melo L.), the Amarillo melon or White Antibes, is a creamy yellowish oval-shaped fruit which belongs to the family Cucurbitaceae. It was originally grown in China and Africa, however, in the present day, it is also cultivated in Spain, Italy, and Greece.

This melon is usually 15 to 22 cm long and has a juicy and pale green sweet flesh inside a hard rind. It is commonly eaten for dessert, but it can also be consumed in fruit salads or smoothies.

Tip – if it is not quite ripe, let the honeydew melon sit at room temperature for several days.

Nutrition Facts

100 grams of raw honeydew melon contains:

  • 36 calories;
  • 0.8g Fiber – 3% daily value;
  • 0.5g Protein – 1% DV;
  • 50IU Vitamin A – 1% DV;
  • 18mg Vitamin C – 30% DV;
  • 2.9mcg Vitamin K – 4% DV;
  • 0.0mg Thiamin – 3% DV;
  • 0.0mg Riboflavin – 1% DV;
  • 0.4mg Niacin – 2% DV;
  • 0.1mg Vitamin B6 – 4% DV;
  • 19mcg Folate – 5% DV;
  • 0.2mg Pantothenic Acid – 2% DV;
  • 7.6mg Choline;
  • 6mg Calcium – 1% DV;
  • 0.2mg Iron – 1% DV;
  • 10mg Magnesium – 2% DV;
  • 11mg Phosphorus – 1% DV;
  • 228mg Potassium – 7% DV;
  • 18mg Sodium – 1%DV;
  • 0.1mg Zinc – 1% DV;
  • 0.0mg Copper – 1% DV;
  • 0.7mcg Selenium – 1% DV.

Health Benefits

Low In Calories

If you are trying to lose or maintain weight, eating more low-calorie foods, such as honeydew melon, is an easy method to achieve that goal.

1 cup of honeydew melon has 63.7 calories.

Fiber

Fiber is made up of many sugar molecules linked together and is a type of carbohydrate found in plant foods. It is an important part of a balanced diet, particularly for children, pregnant women, and people over 65 years. Yet, many fail to get enough dietary fiber through the food they consume.

For instance, fiber intake among American adults averages about 15g per day. That is approximately half the recommended amount. Also, in the United Kingdom, around 87 percent of the population aren’t eating their recommended dietary fiber value.

There are two types of dietary fiber:

  • soluble fiber – it can be found in walnuts, almonds, oatmeal, oat bran, white beans, red kidney beans, apples, pears, blackberries, and blueberries. It helps to regulate cholesterol and blood sugar (glucose) levels;
  • insoluble fiber – this type of fiber can be found in the seeds and skins of fruit, rice, bread, and dried peas. Insoluble fiber softens the stool and prevents constipation. In addition, it helps in faster and easier waste movement through the digestive tract as well as it adds bulk to your stool.

1 cup of honeydew melon has 1.4 grams of fiber, which is about 6 percent of the daily recommended intake.

Vitamin C

Vitamin C plays an important role in neurotransmitter function and the metabolism of cholesterol. Also, it is essential to the maintenance and formation of skin, soft tissue, teeth, and bones since vitamin C is involved in collagen (an essential amino acid for the entire body) production.

Moreover, this vitamin plays a vital role in boosting immunity, acting as an antioxidant in cells and blood. Additionally, it helps the body to better absorb non-heme iron (the type of iron found in plants) and is a key factor to the baby’s physical development.

1 cup of honeydew melon has 31.9 mg of vitamin C, that is about 53 percent of the daily recommended intake.

Cancer

According to a 2009 study of Chinese women, honeydew melon appears to protect against cancers of the digestive tract, like – cancer of the pharynx, mouth, esophagus, larynx, bowel, and stomach.

Potassium

Potassium is an essential mineral which is needed for electrolyte balance, to maintain the body fluid volume, transmission of nerve impulses, cell function, metabolism of protein and carbohydrate, and building up muscle tissue.

This essential mineral is capable of transporting an electric charge which stimulates and regulates communication between nerves and muscle contractions.

A deficiency in potassium can result in an inefficiency at pumping blood throughout your body or an irregular heartbeat since potassium works with sodium to control the body’s water balance, therefore, maintaining healthy blood pressure.

1 cup of honeydew melon has 404 mg of potassium, that is approximately 12 percent of the daily recommended intake.

Folate

Folate is a B-complex vitamin which your body uses to make hemoglobin, the protein in red blood cells which transports oxygen throughout your body. Some evidence also suggests that folate might be helpful in treating depression.

Moreover, folate is vital during early pregnancy to reduce the risk of birth defects of the spine and brain. Also, kids who don’t get sufficient folate can develop diarrhea, anemia, weakness, weight loss, and irritability.

1 cup of honeydew melon has 33.6 mg of folate, that is around 8% of the daily recommended intake.

Vitamin B6

Vitamin B6 is essential for the body to metabolize fats, proteins, and carbohydrates. The body converts pyridoxine into pyroxidal-5-phosphate, an enzyme which is used to break down proteins and release energy from starches.

Additionally, pyridoxine helps the body make new DNA (deoxyribonucleic acid – the hereditary material in humans), a process important to new cell growth.

This B-complex vitamin is also important during pregnancy as it is involved in the development of your baby’s brain and nervous system. In addition, vitamin B6 can help address many conditions, including:

  • arthritis;
  • depression;
  • premenstrual syndrome (a combination of symptoms which many women get 7 to fourteen days before the period);
  • carpal tunnel syndrome (when the median nerve becomes pressed or squeezed at the wrist).
1 cup of honeydew melon has 0.2 mg of vitamin B6, that is around 8 percent of the recommended intake.

Vitamin K

Vitamin K is a fat-soluble vitamin which can be stored in the fatty tissues of the body. It is an important vitamin which prevents excessive bleeding and promotes the healthy clotting of blood. Also, it regulates calcium by taking it out of your blood and putting it into your bones.
This vitamin also plays vital roles in the health of children, including:
  • bone mineralization;
  • promoting cardiovascular health;
  • support for coagulation.
1 cup of honeydew melon has 5.1 mcg of vitamin K, that is about 6 percent of the daily recommended intake.

Side Effects

There are no scientifical proven side effects regarding the consumption of honeydew melon.

Is Honeydew Melon Good For Pregnancy?

Yes, it is extremely beneficial during pregnancy as the fruit is low on its calorie count and high in nutrients (especially folate, vitamin C, and potassium), making it a very healthy and safe snack option for expecting mothers.

Melon, Mango, and Banana Smoothie Recipe

The most common way to consume honeydew melon is eating it fresh as a sweet and hydrating snack, however, it can be cubed and added to a smoothie.

Ingredients

  • 2 cups chopped honeydew melon;
  • 2 bananas;
  • 1 mango;
  • 150 ml fresh orange juice;
  • 2 teaspoons natural sugar.

Method

Place the ingredients in a blender and process until smooth. Pour into glasses and serve. Enjoy!

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302436/
https://www.researchgate.net/publication/267918952_Honey_Dew_Melon
https://www.tandfonline.com/doi/pdf/10.1271/bbb.61.1277
https://www.ars.usda.gov/news-events/news/research-news/2014/orange-fleshed-honeydew-ripe
 

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