4 Health Benefits of Melons

Melons are part of the Cucurbitaceae plant family, which includes foods like pumpkins and cucumbers. There are dozens of different types of melons that grow globally, including the gourd-like bitter melon from India and the sweet canary melon grown in Asia and Africa.

Most melons eaten in the U.S. are grown domestically, with watermelon, cantaloupe, and honeydew the most commonly consumed varieties.

While each type of melon offers a slightly different nutritional profile, every variety is hydrating and full of antioxidants like vitamin C and beta-carotene. 

1. Great Source of Antioxidants

Melons are excellent sources of antioxidants, naturally occurring molecules that help eliminate harmful compounds called free radicals in the body. Free radicals heighten oxidative stress and damage tissues over time.

A greater intake of antioxidant-rich foods has been associated with a lower risk of developing chronic diseases like cardiovascular disease and cancer.

Plant foods like fruits, vegetables, legumes, nuts, seeds, and whole grains are all wonderful sources of antioxidants. Melons are no exception. 

Each type of melon delivers a different antioxidant profile. Cantaloupe, for example, is a great source of beta-carotene. This 'provitamin' converts into vitamin A in the body and supports vision and reproductive health. Just one cup of cantaloupe provides nearly one-third of your daily vitamin A needs.

Watermelon also contains notable antioxidants. The summertime staple is rich in lycopene, the same antioxidant that gives foods like tomatoes and grapefruits their vibrant color. While findings have been mixed, some studies report that a higher lycopene intake is associated with a lower risk of developing prostate cancer.

2. Promote Hydration

About 20% of our hydration needs are actually met through food, not the water we drink. Luckily, melons are among the most hydrating fruits, with varieties like cantaloupe and watermelon clocking in at 90% water by weight. Melons' sky-high water content makes them perfect snacks for hot summer days.

Staying adequately hydrated helps maintain steady energy levels, regular bowel movements, and lubricated, mobile joints. Consuming enough fluids is also important for preventing conditions like kidney stones.

Apart from melons, other water-rich foods include strawberries, cabbage, celery, and spinach.

3. Support Immune Health 

All three of the most popular types of melon are good sources of vitamin C, another antioxidant. 

Vitamin C, in particular, supports a healthy immune system by stimulating the production of white blood cells and enhancing their action against foreign invaders. On the other hand, research shows that low levels of vitamin C are associated with a greater susceptibility to illnesses and infection.

Dietary vitamin C also helps the body absorb more non-heme iron from plant-based foods like nuts, seeds, and beans. An iron deficiency can also worsen our body’s defenses against invaders, making vitamin C even more valuable to the immune system. 

Fortunately you don’t need to eat an entire melon to keep your immune system on tip top shape: just one cup of cubed cantaloupe fulfills 65% of your daily vitamin C needs.

4. Good for Skin Health

The high vitamin C and water content of melons are critical for healthy, glowing skin. 

Vitamin C assists in the production of the most abundant protein in the body, collagen. Collagen supports skin elasticity and also aids in wound healing. When you get a cut, proteins like collagen are responsible for remodeling the tissue at the wound site. As you age, declining collagen stores contribute to the formation of wrinkles. 

Eating water-rich foods like melon may also help keep skin better hydrated and hopefully more supple.  

Melon Nutritional Facts 

Melons like cantaloupe are low in calories, but deliver important nutrients like vitamin C and potassium.

One cup of cubed cantaloupe provides:

• Calories: 54
• Fat: 0.3 grams (g)
• Sodium: 25 milligrams (mg)
• Carbohydrates: 13 g
• Fiber: 1.4 g
• Protein: 1.3 g
• Vitamin C: 58.7 mg or about 65% of the daily value (DV) 
• Potassium: 427 mg, or about 9% of the DV

Risks of Eating Melons

For most people, melons are well tolerated, safe for consumption, and full of beneficial nutrients. A few subgroups that may need to avoid or minimize melon consumption include:

• People diagnosed with melon allergies: Individuals with melon allergies should avoid consuming the fruits entirely to prevent adverse reactions.
• Some people with irritable bowel syndrome (IBS): Those diagnosed with IBS may be sensitive to specific classes of carbohydrates that are abbreviated as ‘FODMAPs.' Fruits like watermelon have high amounts of the FODMAPs fructose, mannitol, and fructans. As such, some people who are sensitive to these FODMAPs may experience abdominal pain, gas, or looser stools after eating even moderate quantities of watermelon.
• People watching their blood sugar: Whole fruits need not be eliminated, even for people diagnosed with insulin resistance or type 2 diabetes. However, melons like watermelon contain a fair amount of natural sugar without any protein or fat. Eating large quantities of these fruits could potentially spike blood glucose levels in some people. Stick with a one-cup serving of melon per sitting and pair the fruit with a source of protein (like plain Greek yogurt) or healthy fat (like almonds) if you're working on stabilizing or lowering your blood sugar levels.

Tips for Consuming Melons

Cantaloupe is notorious for harboring harmful bacteria like Salmonella, so it’s important to wash melons well before eating them. Since melons are grown in the dirt, unwanted bugs can accumulate on their outer surface.

Though you don’t eat the skin of melons, simply cutting through the outer rind can transfer bacteria to the fruit’s inner flesh if the melon hasn’t been sufficiently cleaned before slicing.

To thoroughly clean melons, follow these steps:

• Run melon under warm water before slicing. There’s no need to use a special solution for cleaning fruits and vegetables. Room temperature water works well.
• Use a clean fruit and vegetable brush to scrub melon skin well. 

Quality melons will be free from bruises. Watermelons that have yellow areas on their outer rinds are best. That yellow spot is the area where the fruit rested on the ground. Its presence indicates that the watermelon fully ripened out in the field instead of getting shipped prematurely to your grocery store.  

Healthy ways to enjoy melons include:

• In homemade parfaits with plain Greek yogurt and high-fiber toppings like chia seeds
• Added to water for a naturally infused beverage 
• Blended and poured into popsicle molds for low-sugar fruit pops
• Wrapped in prosciutto or turkey bacon for a savory snack or appetizer  
• Frozen in chunks and blended with fresh lime juice to make a fruit slushy
• Tossed with feta cheese, fresh mint, and olive oil for a salty-sweet side salad
• Skewered with mini mozzarella balls and fresh basil leaves

A Quick Review

Melons are hydrating and full of healthy antioxidants, such as beta-carotene in cantaloupe and lycopene in watermelon. They’re also good sources of electrolytes like potassium, as well as vitamin C.

Adding these versatile fruits to your diet can help you stay well nourished and may even lower your risk of developing chronic conditions over time.