Celebrating Summer with the Health Benefits of Cantaloupes
Originally cultivated in ancient Rome and Egypt, cantaloupes are often referred to as the “nectar of the gods.” Slice open a perfectly vine-ripened California Cantaloupe and it’s easy to understand why. The rich, orange flesh offers notes of citrus and honey and tastes like sun in a spoon. But what are the health benefits of cantaloupes?
Are Cantaloupes Good for You?
Cantaloupes’ characteristic sunny hue is actually a clue to both the nutrient content and health benefits of cantaloupes. California Cantaloupes boast multiple carotenoids (natural pigments that give yellow, orange, and red plants their color), primarily beta-carotene, which is responsible for cantaloupe’s sunny signature orange and is converted to vitamin A in our bodies. Cantaloupes also deliver lutein and zeaxanthin, carotenoids that bring a yellow glow to the mix.
Cantaloupes are high in both vitamin A (from all that beta-carotene) and vitamin C. Just a single 1-cup serving of cantaloupe provides 30% of the Daily Value for vitamin A and a whopping 60% for vitamin C – all for 50 calories. Why is this important? Both vitamins are essential for a healthy immune system. They are also well-recognized for their antioxidant properties, meaning that they protect our cells from oxidative damage from free radicals that we encounter in everyday life (in the form of cigarette smoke, environmental pollutants, UV rays from the sun, and other sources).
Skin-Loving Nutrients
Beta-carotene (vitamin A) from the foods we eat (ahem, cantaloupe!) accumulates in our skin and helps protect against UV rays from the sun. And vitamin C plays a vital role in the formation of the collagen in our skin and connective tissues.
Support for Good Vision
The vitamin A from beta-carotene in cantaloupe is also vital for good eyesight, especially in low light. But the eye benefits of California Cantaloupe don’t stop there. The lutein and zeaxanthin in cantaloupe help protect against eye diseases like macular degeneration.
Cantaloupe Nutrition Doesn’t Stop There
Still not fully convinced about the health benefits of cantaloupe? A one-cup serving of California Cantaloupe also provides 8% of the Daily Value for potassium, niacin, and folate. Potassium helps maintain healthy blood pressure and may help prevent the most common kind of kidney stones (those that contain calcium). Niacin helps convert food into energy and helps ensure healthy skin, while folate plays a vital role in pregnancy and fetal development.
Meet A California Cantaloupe Farmer
California farmers are responsible for over 75% of all cantaloupes grown in the United States!
Barry Zwillinger, owner of Legend Produce, is an expert on all things cantaloupe. We met with Barry to learn more about his farming operation and what makes California cantaloupes, well… legendary.
Choosing California Grown to Maximize the Health Benefits of Cantaloupes?
California farmers have cultivated the sunny melon’s best qualities through traditional cross-pollination methods to dial up its bright, clean, crisp qualities for notes of honey, cucumber, and citrus. These ‘newer’ varieties have a harder shell, firmer flesh, and longer shelf-life, meaning they last longer at the grocery store and at home after purchase. (Up to one week on the counter or three weeks refrigerated.) They are also sweeter than their earlier counterparts, with a slightly higher natural sugar content.
To ensure a great eating experience, California cantaloupe farmers test their melons for sugar content prior to harvest. They do this by measuring “brix” (or the level of sweetness), which farmers use to ensure quality in food and wine. In fact, the California Department of Food and Agriculture requires all California Cantaloupe to reach 12 brix before they are harvested. Many of these newer cantaloupe varieties reach 14-15 brix before being picked!
Enjoy Cantaloupe Like a True Californian!
California Cantaloupe is the perfect counterpoint for hot summer days. Blend cantaloupe puree with sparkling water and a splash of lime for a refreshing summer beverage, fold into cool shrimp summer rolls, or shave and toss with your favorite savory summer salad for a top-shelf California experience and enjoy a delicious treat while enjoying the health benefits of cantaloupes.
Cantaloupe and Prosciutto Salad
Our cantaloupe and prosciutto salad knocks it out of the park because of layering in the flavors and textures! The cantaloupe is sliced super thin on a mandoline, layered with ribbons of raw zucchini, topped with crispy prosciutto, and finished with herbs and toasted pistachios. It looks like something you’d order at a restaurant, but takes only about fifteen minutes to make at home.
Fruit-Forward Blended Cottage Cheese Bowl Recipe
Blended cottage cheese is having a moment, and honestly, it’s about time. That tub of cottage cheese in the back of your fridge just got a serious glow-up. Throw it in a food processor with fruit and a drizzle of honey, and you’ve got a smooth, creamy situation that’s irresistible.
California-style Cantaloupe Mangonada
This California-Style Cantaloupe Mangonada recipe finds inspiration in Kate Ramos’ take on a mangonada, swapping most of the mango for ripe California cantaloupe, and swapping the mango nectar with a quick syrup made from seeds and pulp of the melon. This mangonada is an easy and refreshing way to cool off and to celebrate a favorite summer flavor here in the Golden State.
Oven-Roasted Chicken Thighs, Cantaloupe, Tomato, and Onion
Alright, let’s just get one thing straight: this is not your average chicken dinner. It’s a honey mustard chicken glow-up with a sweet-savory twist that hinges on one star ingredient—cantaloupe.
Need a New Soundtrack for your Kitchen? Check out this CA GROWN Spotify Playlist:
This article was written by Jenny Heap, MS, RDN
Jenny is a registered dietitian, writer, speaker, and passionate advocate for keeping nutrition simple. She translates the science of nutrition as well as stories from the farm into practical inspiration for everyday kitchens. Her fascination with fresh produce was sparked many years ago when she attended an apple tasting event at Thomas Jefferson’s historic Monticello. Now a self-proclaimed “varietal connoisseur,” she is a champion of all things fresh and flavorful. One of the highlights of Jenny’s career was her work with the Almond Board of California in health and nutrition communications, where she developed a deep appreciation for the California farm families responsible for much of the abundance we see every day in supermarkets across the US.