What everyone ought to know about cantaloupe.
Nutritional breakdown of cantaloupe
One cup of diced melon (about 156 grams) contains 53 calories, 0.3 grams of fat, 13 grams of total carbohydrate, 12 grams of sugar, 1.4 grams of fiber, 1.3 grams of protein, 106% the daily value for vitamin A, 95% vitamin C, 1% of calcium and 2% of iron needs. A one-cup serving also provides 5%, or more of the daily value needs for vitamin K, niacin, vitamin B-6, folate, magnesium and potassium. http://www.medicalnewstoday.com/articles/279176.php
Health benefits of Cantaloupe
The fruit is an excellent source of Vitamin A, (100 g provides 3382 IU or about 112% of recommended daily levels) one of the highest among cucurbita fruits. Vitamin A is a powerful antioxidant and is essential for healthy vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has been known to help protect from lung and oral cavity cancers.
It is also rich in antioxidant flavonoids such as beta-carotene, lutein, zea-xanthin and cryptoxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen-free radicals and hence; offer protection against colon, prostate, breast, endometrial, lung, and pancreatic cancers.
It is a moderate source of electrolyte, potassium. 100 g fruit provides 267 mg of this electrolyte. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure. It thus offers protection against stroke, and coronary heart diseases. http://www.nutrition-and-you.com/cantaloupe.html
Spinach Cantaloupe Salad with Mint
Prep Time: 15 Minutes
Ready In: 15 Minutes
4 cups fresh spinach leaves
1 cup sliced cantaloupe
1 cup sliced avocado
1/2 cup diced red bell pepper
2 tablespoons chopped fresh mint leaves
1 tablespoon mint apple jelly
1 1/2 teaspoons white wine vinegar
3 tablespoons vegetable oil
1 clove garlic, minced
1. Divide spinach between 2 serving plates. Arrange half of the cantaloupe and half of the avocado in a circular pattern over the spinach on each plate. Sprinkle with diced red pepper and fresh mint.
2. Mix together the mint jelly, white wine vinegar, oil and garlic. Drizzle over the salads. Serve.