Introduction
Kiwano melon (Cucumis metuliferus) is also known as Horned melon, is an African-origin fruit. This unique tropical fruit is mainly grown in warm climates, including Sub-Saharan Africa, New Zealand, Australia, and parts of the USA.
Special features of Kiwano melon
1. Appearance:
These fruits are generally oval-shaped with bright orange or yellow skin covered with spiky horns.
From inside, the fruit is lime-green with a jelly-like appearance. The seeds of this fruit are edible and taste similar to cucumber or passionfruit.
2. Taste
This fruit is mildly sweet and tart in taste. It is often compared to a mix of banana, cucumber, and lime.
How to eat Kiwano melon
- Wash the kiwano melon, slice it lengthwise, and scoop out the pulp.
- You can eat this fruit raw or use it in smoothies and desserts.
- Can also add the fresh pulp of kiwano melon to fruit salads.
- Another way to enjoy this fruit is by blending it into a refreshing summer drink or using it as a topping for some delicious desserts.
Health Benefits of Kiwano melon
The kiwano melon, also known as the horned melon or African horned cucumber, is an exotic and visually striking fruit that offers a range of potential health benefits due to its rich nutritional profile.
Here are some of the key benefits of incorporating kiwano melon into your diet:
1. Good for vision
Vitamin A in Kiwano melon plays a vital role in the proper functioning of the retina. And thus, having this melon helps in boosting healthy eye vision (1).
2. Rich in Zinc
Studies suggested that Kiwano melon contains 1 mg of zinc. That is around 7% the total daily requirement of zinc for the body. Zinc is essential for the body as it is good for RBCs, skin, muscles, nerves, and heart (2).
3. Good for Digestion
Horned melon is rich in dietary fiber. This dietary fiber aids in improving our digestive process and maintains a healthy digestive system. Also helps in regulating the bowel movement. The gelatinous nature of the fruit prevents constipation and reduces the cramping and bloating (3).
4. Excellent Hydration
Kiwano melon boasts a very high water content (around 88%). This makes it an excellent choice for staying hydrated, especially in warm climates like Singapore, and contributes to overall bodily functions and skin health.
5. Full of Antioxidants
Kiwano melon is full of antioxidants like Vitamin C, Vitamin A, Vitamin E, zinc, and leutin
Vitamin C:
This fruit is great for reducing the signs of early ageing. It helps the body in producing collagen, thus aiding in the repair of the damaged organs, tissues, and skin. Also reduces age spots and wrinkles (1).
Vitamin A:
Important for vision, immune function, and skin health.
Vitamin E:
Kiwano melon seeds are rich in Vitamin E. As we all know that vitamin E is a potent antioxidant that supports muscle and nerve health. Also, protect cells from oxidative stress-induced cellular damage by scavenging reactive oxygen species (4).
Zinc:
The pulp of the kiwano melon contains zinc (5). A mineral with antioxidant properties that also plays a role in immunity, wound healing, and vision.
6. Boosts the Immune System
Potassium, phosphorus, magnesium, and other minerals present in horned melon pulp are significant for nerve transmission, muscle contraction, blood clotting, blood pressure regulation, immune system health, etc. (6).
7. Supports Heart Health
The seeds of this fruit are rich in linoleic acid, oleic acid. These compounds have a high potential in reducing the blood cholesterol level (LDL), thus preventing both heart attacks and strokes (7).
8. Supports Bone Health
The presence of minerals like magnesium, calcium, and zinc contributes to bone remodeling and the maintenance of bone strength.
9. Potential for Blood Sugar Regulation
It has a low glycemic index and contains magnesium, which is involved in glucose metabolism and insulin regulation, potentially benefiting blood sugar control.