There are many different varieties of melon, each with a distinct taste, color and texture. Generally, melon is low in calories and provides the body with virtually no fat, saturated fat or cholesterol. Packed with essential nutrients such as vitamins, minerals, antioxidants, fiber and phytochemicals, melons offer an array of health benefits. Eating melon helps you meet your daily nutrient needs and is a refreshing, mouthwatering treat on summer days.
RECOMMENDED DAILY AMOUNTS
It is recommended that individuals of all ages incorporate fruits and vegetables into a healthy, well-balanced diet. The number of fruits and vegetables your body needs, however, depends on your age, gender and daily physical activity. On average, children ages 5 to 12 require 2.5 to 5 cups of fruits and vegetables per day while adolescents and adults ages 13 and older need 3.5 to 6.5 cups daily, according to Harvest of the Month, a newsletter of the California Department of Public Health. A serving of melon is equal to 1/2 cup cubed melon, or the size of one cupped handful. Just one serving of melon is an excellent source of vitamin A, C, B-6, potassium and lycopene.
EAT A RAINBOW OF COLORS
Eating a rainbow of colored fruit everyday will guarantee that your nutritional needs are met and will help reduce your risk of chronic disease. Melon is available in a variety of different colors including red, yellow, orange and green. The most common varieties include watermelon, cantaloupe, honeydew, casaba, yellow, sugar and Crenshaw melons. Melons with a vibrant, rich color are especially nutritious.
RED
Lycopene is a natural plant pigment that gives watermelon its vibrant color. Lycopene is also a potent antioxidant that helps protect your body from oxidative damage caused by free radicals. Red fruits such as watermelon are thought to help maintain heart health, memory function, and urinary tract integrity, according to Harvest of the Month. They may also reduce the risk of certain types of cancer, such as breast or prostate. Watermelon is an excellent source of vitamins A, C, B, potassium and magnesium. Vitamins A and C help keep your body healthy while potassium maintains a normal blood pressure.
YELLOW AND ORANGE
Yellow and orange melons typically include cantaloupe, sugar melons, casaba, piel de sapo, and yellow melons. While each of these melons has a unique flavor, they contain similar nutrients. Yellow and orange melons are packed with vitamins A, B-3, B-6 and C, potassium, dietary fiber and folate. Natural pigments known as carotenoids color these melons. Beta-carotene is converted to vitamin A, which aids in healthy eyes, skin and mucous membranes. Carotenoid-rich foods such as melon may help reduce your risk of macular degeneration, cancer and heart disease. Carotenoids help strengthen the immune system.
GREEN
Chlorophyll is the natural plant pigment that provides fruits and vegetables with a vivid, bright green color. Members of the melon family with a green flesh include honeydew and Crenshaw. Consuming these melon varieties will help prevent age-related macular degeneration and cataracts which may lead to blindness if untreated. Honeydew and Crenshaw melons are especially rich in vitamins C and K, folate, potassium, magnesium and iron. These vitamins and minerals support strong bones and teeth, maintain a healthy blood pressure, prevent blood clots and enhance immunity.