Melons are superbly versatile. They make an excellent breakfast, snack, dessert, or picnic treat (try this refreshing watermelon sorbet to start). Members of the cucurbit family, which includes cucumbers, melons are believed to be native to Africa and Asia.
Watermelon, cantaloupe, and honeydew are common varieties in the United States, and the average American is estimated to enjoy 15.5 pounds of watermelon, 6.1 pounds of cantaloupe, and 1.4 pounds of honeydew each year.
A hot-weather staple, watermelon is more than just hydrating; it’s an excellent source of electrolytes. It also contains plenty of phytonutrients, including beta-carotene and beta-cryptoxanthin.
Still, it’s lycopene that steals the show. This carotenoid is found in other red produce, like tomatoes and guava, and it’s been shown to support prostate health and to buffer skin from ultraviolet rays.
Like berries, watermelon is lower in sugar than some other popular fruits, so it’s a good choice for people with insulin sensitivities, says functional-medicine physician Susan Blum, MD, MPH. A study published in 2019 found that people who ate two cups of watermelon daily had lower body weight and fewer hunger cues compared with those who ate low-fat cookies every day. Experts suspect this is because watermelon is both filling and sweet. “There is no better summertime fruit,” Blum says.
Honeydew and cantaloupe also have high water content, great for hydration in hot weather. As for nutrient density, cantaloupe edges out honeydew thanks to the beta-carotene in its orange-tinted flesh. Beta-carotene is converted by the body to vitamin A, an important nutrient for skin health.
Nutritional Highlights and Protein Pairings
- Good source of: vitamin C and potassium
- Ideal protein pairing for watermelon: Watermelon salad with feta cheese and mint
- Ideal protein pairing for cantaloupe: Sliced of cantaloupe with prosciutto
In Defense of Fruit
In the race to embrace low-carb eating, many health-conscious people have been eschewing fruit, pointing to the carbohydrates and their implication in the onset of many chronic diseases. But a lot of experts consider the backlash against fruit misguided. Learn more at “Why Eating Fruit Is Still Good for You,” from which this article was excerpted.
