Written by saumya pandey | Updated : January 25, 2024 12:56 PM IST
Kiwano melon, formally known as Cucumis metuliferus, is a peculiar-looking fruit originating from central and southern Africa, often informally referred to as the horned melon or African horned cucumber. With its thick orange skin adorned with small spiny projections and gelatinous lime-green or yellow inner flesh housing edible seeds, this exotic fruit not only catches the eye but also offers a plethora of health benefits.
A single serving of kiwano melon, approximately 209 grams, packs a nutritional punch. With just 92 calories, it delivers essential nutrients such as 18% of the Recommended Daily Intake (RDI) of Vitamin C, 6% of Vitamin A, and notable amounts of Vitamin B6, magnesium, iron, phosphorus, zinc, and potassium. Surprisingly high in protein for a fruit, kiwano melon's unique nutrient distribution makes it a versatile addition to various diet plans.
Kiwano melon doesn't just stop at essential nutrients; it offers a range of potent antioxidants crucial for combating oxidative stress in the body. Vitamins C and A, zinc, and lutein present in this exotic fruit contribute to reducing inflammation, potentially preventing chronic diseases like diabetes, heart disease, and certain cancers. The edible seeds within the melon add another layer of antioxidants with vitamin E.
The fruit serves as a good source of iron, supplying approximately 13% of daily needs. Iron is essential for the production of hemoglobin in red blood cells, facilitating proper oxygen transport throughout the body. Although kiwano melon provides non-heme iron, known for less efficient absorption, the substantial vitamin C content enhances iron absorption, supporting red blood cell production.
With a low glycemic index and rich magnesium content, kiwano melon holds promise for blood sugar control. While research in this area is ongoing, preliminary findings suggest that the fruit may help regulate blood sugar levels, making it a potential ally for individuals managing diabetes.
Boasting an impressive 88% water content, kiwano melon is a natural hydrator. Combined with essential electrolytes like potassium, magnesium, and sodium, it offers a refreshing option to maintain healthy fluid status. Snacking on this fruit can be particularly beneficial during hot weather or after physical activity.
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