Horned melon is also known as kiwano or African horned cucumber. It is a tropical fruit with a tough thorny outer skin, but a tasty and nutritious middle. This article will explore some of main potential health benefits of horned melon and provide tips for incorporating it into your diet.
Nutritional Content of Kiwano or Horned Melon
Horned melon like most fruits has a good profile of essential vitamins and minerals. It is an good source of vitamins A and C and also minerals like potassium and magnesium. This table showsย the approximate nutrition content of 100 grams (3.5 ounces) of horned melon (kiwano):
| Nutrient | Amount | % of RDA |
|---|---|---|
| Calories | 44 | |
| Fat | 0.6 g | 1% |
| Carbohydrates | 9.6 g | 3% |
| Fiber | 3.5 g | 14% |
| Protein | 1.8 g | 4% |
| Vitamin C | 36.7 mg | 41% |
| Vitamin A | 400 IU | 13% |
| Potassium | 284 mg | 6% |
| Magnesium | 19 mg | 5% |
| Calcium | 24 mg | 2% |
| Iron | 0.7 mg | 9% |
This table provides a general overview of the nutrition content of horned melon. It’s important to note that the recommended Daily Allowances (RDA) in this table are for an adult consuming 2000 calories per day. The nutrient content may vary slightly depending on the ripeness and growing conditions of the fruit or its variety. Also, individuals may have different nutrient needs based on their age, gender, weight, and level of physical activity.
Other Health Benefits of Horned Melon
Rich in Antioxidants
Horned melon is a good source of antioxidants, which help to protect your the body against damage from free radicals. These free radical molecules can contribute to a variety of health issues such as cancer, heart disease, and cognitive decline. The antioxidants in horned melon, such as vitamin C and beta-carotene, can help to neutralize free radicals and reduce the risk of conditions.
High in Dietary Fiber
Horned melon is rich in dietary fiber, which is important for colon health and healthy digestion. Fiber can help to regulate bowel movements, prevent constipation, and reduce the risk of digestive disorders such as irritable bowel syndrome (IBS) and diverticulitis. Horned melon also contains an enzyme called actinidin, which can aid in the digestion of proteins.
May Improve Skin Health
The high levels of vitamin C and other antioxidants in horned melon can also benefit the skin. These nutrients help to protect against sun damage and reduce the signs of aging, such as wrinkles and age spots. They may also help to improve skin hydration and elasticity.
High in Potassium That Helps to Regulate Blood Pressure
Horned melon contains high levels of potassium, which can help to lower blood pressure by counteracting the effects of sodium. High blood pressure is a risk factor for heart disease and stroke, so incorporating potassium-rich foods like horned melon into your diet may help to reduce this risk.
How to Incorporate Consume Horned Melon
Like other fruits, Kiwano / Horned Melon can be incorporated into your diet in a number of ways. It can be eaten raw, either on its own or as part of a salad or other cool dish. It can also be used in smoothies or juices for a nutritious and refreshing drink. The seeds can be eaten along with the flesh, or they can be removed and used in other dishes, such as cupcakes or granola.
Recipe Ideas for Horned Melon
Here are recipe ideas to you can try with horned melon:
Horned Melon Fruit Salad: Dice some horned melon and mix in with your favorite greens, like kale or arugula, and add some other fruits, like sliced pears and pomegranate seeds, or for a super-exotic touch, some starfruit, all making a refreshing summer salad.
Horned Melon Salsa:
-
-
- Dice the horned melon and place it in a bowl.
- Add diced tomatoes, red onions, jalapeรฑos (if you like it spicy), and fresh cilantro.
- Squeeze in lime juice and season with salt and pepper to taste.
- Mix everything together and let it sit for a while to allow the flavors to meld.
- Serve the salsa with tortilla chips or use it as a topping for grilled fish or chicken
-
Horned Melon Salad:
-
-
-
- Cut the horned melon in half lengthwise and scoop out the flesh.
- Slice the flesh into thin pieces or cubes.
- Combine the horned melon with arugula or mixed greens.
- Add some crumbled feta cheese, toasted almonds, and a drizzle of balsamic vinaigrette.
- Toss everything together gently and serve as a refreshing salad.
-
-
Adjust the quantities and ingredients to suit your taste preferences. Enjoy exploring the unique flavor of horned melon!
Disadvantages of Horned Melon
While horned melon has many potential health benefits, there are a few potential disadvantages:
May Cause Allergic Reactions: Horned melon is a member of the cucumber family, and some people who are allergic to cucumbers may also be allergic to horned melon. Symptoms of an allergic reaction can include hives, itching, swelling, and difficulty breathing. If you have a known allergy to cucumbers, it is best to avoid horned melon.
May Interact with Certain Medications: Horned melon contains compounds that may interact with certain medications. For example, it may increase the effects of drugs that lower blood pressure, such as ACE inhibitors and beta-blockers. It may also interfere with blood-thinning medications like warfarin. If you take any medications, it is best to check with your healthcare provider before adding horned melon to your diet.
Short Shelf Life: Horned melon has a relatively short shelf life and can spoil quickly if not stored properly. It is best to store horned melon in a cool, dry place and consume it as soon as possible after purchase.
Limited Availability: Horned melon is not as widely available as other types of fruit and may be difficult to find in your grocery store. You may also try a specialty grocery, which may have a greater variety of fruits and vegetables. Nevertheless, its rarity can make it a less convenient choice for some people.
High Oxalate Content: Horned melon contains oxalates, which are natural compounds that can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones, you may want to limit your intake of horned melon or talk to your healthcare provider about whether it is safe for you to consume.
All in all horned melon / Kiwano is generally considered safe and nutritious for most people to consume in moderation. Horned melon is a unique and nutritious fruit with a range of potential health benefits. It is a good source of vitamins and minerals, antioxidants, and dietary fiber, and it may help to improve digestion, skin health, and blood pressure. Adding horned melon to your diet is an easy way to boost your nutrient intake and support your overall health.