Honeydew melon (Cucumis melo) is a low-calorie fruits. It is yellowish and oval in shape and has a smooth skin and a pale center with a pronounced aroma. The many benefits of honeydew melons can be attributed to their fiber, carotenoids and plant compounds. They can help lower blood pressure, prevent dehydration, promote eye health and improve heart health. This article explores the nutritional facts of honeydew melons, health benefits, side effects, and some delicious recipes. Keep reading.
Nutrition Facts Of Honeydew Melon
According to the United States Department of Agriculture, 100 grams of raw honeydew melon contains (1):
- Calories: 36
- Protein: 0.54 g
- Fat: 0.14 g
- Carbohydrates: 9.09 g
- Fiber: 0.8 g
- Sugar: 8.12 g
- Calcium: 6mg
- Iron: 0.17mg
- Magnesium: 10mg
- Phosphorus: 11mg
- Potassium: 228mg
- Sodium: 18mg
- Zinc: 0.09mg
- Copper: 0.024mg
- Manganese: 0.027mg
- Selenium: 0.7 µg
- Vitamin C: 18mg
- Riboflavin: 0.012mg
- Folic acid: 19 µg
Honeydew melon is also rich in carotenoids and polyphenols, making it a healthy food option. Scroll down to learn more about the health benefits.
7 Health Benefits of Eating Honeydew Melon
- Can lower blood pressure
Honeydew melon is low in sodium and high in potassium (1). A review published in Plants suggests that the high water and mineral content in melons may help lower blood pressure (2). Studies show that a high intake of fruits and vegetables is associated with a reduced risk of high blood pressure (3). In addition, reduced sodium consumption and increased potassium intake can help control blood pressure (4).
- Can Help prevent dehydration
Your body can become dehydrated if you lose more water than you use. Honeydew melon contains about 90 percent water (1). Studies suggest that the high potassium content in honeydew melon aids in electrolyte balance in the body (5). The water and potassium content in honeydew melon helps prevent dehydration.
- Promotes Eye Health
Honeydew melon is rich in carotenoids such as lutein and zeaxanthin, which help promote vision health (1). Lutein plays a key role in vision and reduces the risk of age-related macular degeneration, a leading cause of low vision and blindness (6), (7). A review published in nutrients suggests that these carotenoids act as blue light blockers and prevent free radical damage (8).
- Improves heart health
The carotenoids and polyphenols in honeydew melon have antioxidant and anti-inflammatory properties. They help lower cholesterol and blood pressure and help treat and prevent cardiovascular disease (9). In addition, the folic acid and other vitamins in the melon offer protection against stroke (10).
Honeydew melon is rich in vitamin C and carotenoids that promote skin health. Vitamin C can stimulate collagen production and protect against UV-induced photodamage (11). This powerful antioxidant can help prevent photoaging and help treat hyperpigmentation (12). However, more studies are needed to understand the benefit of honeydew melon in humans.
Insufficient evidence for
- May Improve Bone Health: Honeydew melon is rich in vitamins K and B and magnesium which are essential for maintaining bone mineral density and bone health (13), (14), (15).
- Can Boost the immune system: The vitamin C in honeydew melon helps prevent and treat many infections such as the common cold and pneumonia. The nutrient also plays a key role in supporting immune system function (16).
In addition, the carotenoids in honeydew melon may help reduce the risk of cancer (17).
Are there any adverse effects associated with excessive honeydew melon intake? Scroll down to find out.
Honeydew Melon Side Effects
Taking honeydew melon in moderation is considered safe. However, excessive consumption can lead to various side effects. These include digestive problems such as diarrhea or elevated blood sugar levels.
Honeydew melon can also cause allergic reactions in some people. However, little research is available on these side effects. If you experience itching, rash, hives, cramps, difficulty breathing and nausea after consuming honeydew, stop taking it and consult your doctor. In general, symptoms will develop right after eating honeydew.
Are honeydew melon and cantaloupe the same? If not, how do the two differ? Read more in the next section.
Honeydew Melon vs. melon
While honeydew melon and cantaloupe have many similar properties, they also have some differences. Honeydew melon has a smooth, light-colored skin with green flesh. While melon is dark and netted with orange flesh.
Honeydew is sweeter with firm flesh, while melon has softer flesh. Cantaloupe is more likely to get contaminated because of the netted rind.
Cantaloupe has more vitamins A and C than honeydew (1), (18).
You must handle honeydew melon with care to avoid spoilage. So, how do you store it?
How to store honeydew melon?
Honeydew melons will keep for about two weeks when stored at room temperature. Leftovers, if kept in the refrigerator, can look fresh for four to five days. You can also store them in the freezer, where they will stay fresh for 10 to 12 months.
Wondering how to eat this oval-shaped fruit? Check out the next section to learn how to prepare honeydew melon.
How do you prepare honeydew melon?
Honeydew melon can be prepared in the following ways.
- Remove the ends with a knife and cut the melon in half.
- Remove the seeds with a spoon and cut the melon into wedges.
- Holding each wedge, remove the melon rind from the pulp and cut into cubes.
- Serve on a plate.
- It is also possible to remove the skin first.
- Cut in half lengthwise and cut into small cubes.
- To make melon balls, use a measuring spoon and scoop out small balls.
You can also try this method:
- Cut the honeydew melon into wedges lengthwise and then into cubes.
- The melon is ready to be served or as an ingredient in a dish.
You can prepare delicious yet simple honeydew melon recipes at home. Scroll down for more information.
Honeydew Melon Recipes
1. Honeydew Melon Sorbet
What you need
- Honeydew melon – 1
- Honey – ¼ cup
- Cut the honeydew in half and remove the seeds.
- Cut into slices and remove the fruit from the skin.
- Transfer the melon pieces to a parchment-lined baking sheet and freeze until firm.
- Add the frozen melon and honey to a food processor and combine until evenly blended.
- Transfer to a loaf pan and then to the freezer until completely frozen.
2. Honeydew Melon Smoothie
What you need
- Chopped honeydew melon – 2 ½ cups
- Coconut milk – 1 cup
- Matcha – 1 teaspoon
- Cinnamon – 1/8 teaspoon
- Lime zest and lime juice – ¼ tsp, each
- Add 2 cups of honeydew melon to a blender along with the coconut milk, cinnamon, matcha, lime juice and zest.
- Mix until all ingredients are well incorporated.
- Pour into serving glasses. Cut another ½ cup of honeydew into very small pieces and top the smoothie with the honeydew pieces.
3. Honeydew Melon Jam
What you need
- Honeydew melon – 1
- Sugar – 2 tablespoons
- Pure lime juice – 2 tablespoons
- Scoop out the seeds from the melon and discard, cut and remove the rind and cut the flesh into small pieces.
- Cut the melon flesh into very small pieces (about a quarter inch).
- Add all ingredients to a medium saucepan.
- Cook and stir constantly over high/medium heat for 10 to 15 minutes.
- Let it bubble and cook for the full time.
- Either bring the excess liquid to a boil or drain after cooking.
- Store in airtight jars or containers in the refrigerator.
Honeydew melon is a light green, fertile sweet fruit with a white or yellow skin. It is rich in a wide range of vitamins and minerals, fiber and plant compounds. The presence of these nutrients in honeydew melon benefits your health in several ways. From lowering blood pressure to supporting healthy skin, honeydew melon helps maintain optimal health. It can be eaten alone or as an ingredient in salads, soups or smoothies. However, excessive intake of honeydew melon has some side effects. Therefore, use it in moderation and consult your doctor in case of emergency.
Key learning points
- Honeydew melon is a sweet fruit with light green flesh and many therapeutic benefits.
- Its nutrient-rich profile and antioxidant properties help regulate blood pressure, prevent dehydration, promote eye health, improve heart health and support healthy skin.
- Many delicious honeydew melon recipes are easy to prepare at home.
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- Melons honeydew raw
- Nutritional Composition and Health Benefits of Different Botanical Species of Cantaloupe (Cucumis melo L.)
- Associations between dietary patterns and hypertension in Korean adults: The Korean National Health and Nutrition Examination Survey (2008-2010)
- Sodium-Potassium Ratio and Blood Pressure Hypertension and Related Factors
- Potassium modulates electrolyte balance and blood pressure through effects on distal cell voltage and chloride
- Lutein and Zeaxanthin Isomers in Eye Health and Disease
- The effect of lutein on eye health and extra eyes
- The role of lutein in eye-related diseases
- Carotenoids: Potential Allies of Cardiovascular Health?
- folic acid
- The Roles of Vitamin C in Skin Health
- Vitamin C in Dermatology
- Vitamin K and Bone Metabolism: A Review of the Latest Evidence in Preclinical Studies
- B Vitamins Homocysteine And Bone Health
- Magnesium Intake Bone Mineral Density and Fractures: Results from the Women\\’s Health Initiative Observational Study
- Vitamin C and immune function
- Potential role of carotenoids as antioxidants in human health and disease
- Cantaloupe melons raw