If you’re unfamiliar with the Horned Melon, it’s a yellow-orange fruit with a textured outer layer and distinctive horn-like spines, hence the name. Only the flesh and seeds within the fruit are edible. Most studies have shown that they have incredible health benefits and may reduce the risk of various diseases. The best way to intake this fruit into your diet is as a fresh juice, fruit salad, or fruit snack flavored with salt or sugar.
When ripe, the kiwano melon’s thick outer skin is bright orange and covered in small spiny projections or horns. The inner fruit is a gelatinous, lime-green, or yellow substance that contains many edible seeds.
Though kiwano melon is unlikely to be found in your average fruit basket, including it in your diet may benefit your health.
Introduction
Nothing compares to Horned Melon (Kiwano), yellow-orange or golden from the outside, translucent on the inside, and has many seeds. This fruit grows naturally in Africa’s tropical and subtropical sub-Saharan regions. It is now primarily grown in California, Mississippi, Chile, Australia, and New Zealand, known as Kiwano. This nutrient-dense, antioxidant-rich fruit in Africa is revered as a symbol of health, fertility, and eternal life. Cucumis metuliferus is its scientific name. African cucumber, Bitter wild cucumber, English tomato, Hedged gourd, Jelly melon, Kiwano melon, Melano, Spiked pears, Thorn melon, and Thorny melon are some of the other names for the Horn melon.
Horned melons range in length from 8 centimeters (3.2 in) to 10 centimeters (4 in) and diameter from 4 to 5 centimeters (1.5-2 in). The average weight of a Horned Melon, according to research, is 209 grams. During the summer, horned melons are available. Horned melons are generally sweet and tart, with a flavor similar to cucumber or a combination of cucumber and banana.
Nutritional Values
Kiwano melon contains a variety of vitamins and minerals, many of which contribute to its ability to improve health.
A single kiwano melon (209 grams) contains the nutrients listed below:-
| Calories | 92 |
| Carbs | 16 grams |
| Protein | 3.7 grams |
| Fat | 2.6 grams
Vitamin C: 18% of the Reference Daily Intake (RDI) |
| Vitamin A | 6% of the RDI |
| Vitamin B6 | 7% of the RD |
| Magnesium | 21% of the RDI |
| Iron | 13% of the RDI |
| Phosphorus | 8% of the RDI |
| Zinc | 7% of the RDI |
| Potassium | 5% of the RDI |
| Calcium | 13% of the RD |
Health Benefits
Several Antioxidants properties
Kiwano melon fruit is not only nutritious but also contains several powerful antioxidants, many of which are nutrients in and of themselves. Antioxidants are compounds present in certain foods that can protect your body’s cells from cellular damage caused by oxidative stress. Although oxidative reactions are a normal part of human metabolism, excessive oxidative stress can cause inflammation and impaired cellular function over time.
You can reduce the possibility of damage to your body by eating antioxidant-rich foods like kiwano melon. Vitamin C, vitamin A, zinc, and lutein are the essential antioxidants in kiwano melon. These all nutrients work together to reduce inflammation and prevent chronic diseases like diabetes, heart disease, and certain types of cancer.
Promotes healthy blood cell production
Red blood cells store haemoglobin, an iron-containing substance that transports oxygen throughout your body. As a result, your body requires an adequate supply of dietary iron to produce enough healthy red blood cells for proper oxygenation.
In addition, kiwano melon contains a significant amount of vitamin C. It Improves iron absorption, making the fruit more effective for supporting red blood cell production and oxygen transport.
Promotes Blood sugar control
Kiwano melon has a low glycemic index, which means it does not cause a significant increase in blood sugar after eating it. It’s also high in magnesium, a mineral that plays a vital role in insulin and glucose (sugar) metabolism.
A study found that kiwano melon extract significantly reduced blood sugar levels in diabetic rats but not in control animals. More research is required to determine whether kiwano melon affects human blood sugar levels.
Proper Hydration
Water is frequently thought to be synonymous with hydration. However, electrolytes such as potassium, magnesium, and sodium are also required for fluid balance. Kiwano melon contains carbs and electrolytes and comprises approximately 88 percent water, making it helpful in increasing hydration. On a summer day or after vigorous exercise, snacking on fruit like kiwano melon can help keep you hydrated.
Beneficial for eye
A kiwano contains 307 IU of vitamin A or about 6% of the daily recommended 5,000 IU. Vitamin A is a vital nutrient for the retina function within the eye, which maintains vision.
Helps in building a strong metabolism
A kiwano contains 1 mg of zinc or 7% of the daily requirement of 15 mg. According to Ohio State University, most Americans do not consume the minimum daily zinc requirement. Zinc sources in the diet are vital because they play a role in developing protein, which repairs wounds and produces blood cells. Zinc also aids in the function and release of insulin, which is required for normal carbohydrate metabolism.
Avoids Premature Ageing
A kiwano contains 11 mg of vitamin C or 18% of the FDA’s recommended daily value of 60 mg. Because vitamin C is required to function in numerous body systems, including concentrated nutrient sources in the diet is critical. Vitamin C is required to compose collagen, a component of skin tissue used in the formation and repair of epidermal and organ tissues. Furthermore, it protects cells from damage caused by free radicals and harmful toxins, which are waste byproducts of metabolism and can lead to disease growth and development and premature aging.
Improve mood
Kiwano melon contains magnesium and zinc, which are linked to mental health and the maintenance of brain function. Both magnesium and zinc produce neurotransmitters that influence mood and have been linked to mood disorders such as depression and anxiety.
In one study, 126 people used magnesium to treat mild depression and anxiety disorders. Magnesium recipients reported significant improvements in their symptoms. More research is needed to understand better the role of magnesium and zinc in mood enhancement and the prevention and treatment of depression, but eating plenty of mineral-rich foods like kiwano melon can’t hurt.
Conclusion
Kiwano melon is an exotic African fruit with numerous health benefits due to its high nutrient content.
Its thick orange rind is covered in spikes, making it appear not very comforting. It is, however, easy to eat by slicing it open and spooning out the pulp. The rind can even be used as a serving dish.
If you’re looking for a new and unique fruit to try, kiwano melon is a delicious and nutritious option.
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