A member of the muskmelon family, honeydew first grew in the Middle East. Most honeydew has green or white flesh, while the fruit of fresh honeydew is bright orange in color. Ripe honeydew has a mildly sweet flavor and a soft, juicy texture.
The average person eats about 3 pounds of honeydew each year–almost twice that of cantaloupe or watermelon. Their popularity may be due, in part, to their mild flavor, which makes them easy to add into fruit salads or to include in salad bars at restaurants and hotels.
Honeydew melon, or honeymelon, is a fruit that belongs to the melon species cucumis melo (muskmelon).
The sweet flesh of honeydew is typically light green, while its skin has a white-yellow tone. Its size and shape are similar to that of its relative, the cantaloupe.
Honeydew melon is available worldwide and can be eaten by itself or used in desserts, salads, snacks and soups.
Though its greatest appeal may be its flavor, honeydew is also nutritious and may provide several benefits.
Rich in Nutrients rich in Nutrients
The diverse nutrient profile of honeydew is arguably its most valuable asset. In fact, the various nutrients and plant compounds may be responsible for its many potential health benefits. A 1-cup (177-gram) serving of honeydew melon provides:- Calories: 64
- Carbs: 16 grams
- Fiber: 1.4 grams
- Protein: 1 gram
- Fat: 0 grams
- Vitamin C: 53% of the reference daily intake (RDI)
- Vitamin B6: 8% of the RDI
- Folate: 8% of the RDI
- Vitamin K: 6% of the RDI
- Potassium: 12% of the RDI
- Magnesium: 4% of the RDI
Vitamin C
One cup of cubed honeydew provides 34 percent of the recommended daily intake of vitamin C. Free radicals are the natural byproduct of normal chemical processes, but they damage cells if they’re not neutralized by an antioxidant such as vitamin C. Damaged cells become inflamed and, over time, that can result in illnesses, including cardiovascular disease. White blood cells in the immune system secrete substances to kill bacteria, but the same substances would harm the white blood cells if not, in part, for vitamin C’s antioxidant ability to neutralize the toxins. Your body also needs vitamin C for the synthesis of collagen, which is used to support blood vessels, ligaments and skin.Potassium
Muscles, nerves, the heart and blood vessels all rely on the presence of potassium for normal functioning. Potassium is capable of carrying an electric charge that stimulates and regulates muscle contractions and communication between nerves. In this role, potassium maintains a regular heart beat and the tone of blood vessel walls. Getting enough potassium in your diet is associated with maintaining a normal blood pressure, according to the Linus Pauling Institute. One cup of cubed honeydew has 388 milligrams of potassium, which is 8 percent of the recommended daily intake.Vitamin B-6
Like other B vitamins, vitamin B-6 functions as a coenzyme, which means it must be present for enzymes to activate chemical processes. It’s used by more than 100 enzymes, many of which metabolize protein. Vitamin B-6 must be present for the creation of serotonin, a neurotransmitter that helps regulate mood and sleep. It also converts an amino acid, homocysteine, into other beneficial substances, which is important because high levels of homocysteine are associated with an increased risk of cardiovascular disease. You’ll gain 12 percent of the recommended daily intake from 1 cup of honeydew melon.Fiber
Honeydew melon contains soluble and insoluble fiber. Soluble fiber helps keep blood sugar balanced by slowing the absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber is the type of dietary fiber that keeps food moving through the digestive tract, preventing constipation and some types of gastrointestinal disease. One cup of honeydew melon has a total of 1.4 grams of fiber. Men need 38 grams daily, while women need 25 grams, so men get 4 percent of their recommended daily intake and women gain 6 percent.Health Benefits
With high levels of Vitamin C, fiber, and other nutrients, honeydew has proven itself to be very good for your health. Here are some of the health benefits you can get from adding honeydew to your diet:Strengthen Your Bones
Eating honeydew may help strengthen your bones and prevent the development of certain conditions, including osteoporosis. That’s because honeydew contains several key nutrients that are essential for your bone health, including folate and Vitamin K.
Folate helps break down a compound in your body called homocysteine, high levels of which can weaken your bone mineral density. Meanwhile, Vitamin K helps the calcium ions found in your bones bond with a protein called osteocalcin.
Both the folate and Vitamin K found in honeydew can help strengthen your bones while preventing them from losing density over time.
Improve Skin Health
Aside from its high water content, one half-cup serving of honeydew contains about a quarter of your daily recommended intake of Vitamin C, {ESHA Research, Inc., Salem, Oregon.} making honeydew an excellent resource for your skin’s health.
Studies have shown that Vitamin C can help protect your skin against sun damage. Your body also needs Vitamin C to help produce a protein called collagen, which keeps your skin plump and healthy. By making sure you’re getting enough Vitamin C each day, you can help protect and nourish your skin from the inside out.
Helps Prevent Dehydration
A 1-cup serving (177g) of balled honeydew contains 159 grams of water. Water amounts to nearly 90% of the melon by weight. In addition to the fluids you drink, water in the fruits and vegetables you eat contributes to your overall hydration status.Since honeydew melon is in season during the warmer months, it’s the perfect summertime treat to promote good hydration.
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Promotes Heart Health
The low sodium and high potassium content of fruits like honeydew melon effectively prevent high blood pressure. In addition, honeydew melon is a source of folate and other B-vitamins, which help reduce homocysteine levels, a key marker of inflammation. As a result, adequate folate intake is associated with a reduced risk of stroke.May Improve Blood Sugar Control
Some research indicates that eating fruits, such as honeydew melon, regularly may promote healthy blood sugar levels.
A recent seven-year study in half a million people found that those who consumed fresh fruit daily were 12% less likely to develop diabetes, compared to those who rarely ate fruit.
In those participants who already had diabetes at the beginning of the study, eating fruit at least three times per week led to a 13–28% lower risk of experiencing diabetes-related health complications in addition to a 17% lower risk of premature death.
Regularly eating fruit, such as honeydew melon, is associated with a lower risk of diabetes and related health complications. This is likely due to the fiber and other health-promoting nutrients found in fruit.
How to Prepare Honeydew
When choosing the right honeydew, you want to select one that feels heavy. This indicates that it has a lot of water in it, which will make for a sweet, juicy melon.
The easiest way to eat honeydew is to slice it open, scoop out the seeds and stringy bits, and eat the fruit raw. You can either cut the honeydew into strips and eat it straight off the rind, or cube the fruit and put it in a bowl to eat. If a honeydew is ripe, you should be able to cut it off the rind using only a spoon.
If you’re looking for more creative ways to use honeydew, try some of these suggestions:
- Pop chunks of honeydew in a water bottle to make a refreshing spa water
- Make a tropical smoothie with frozen honeydew, mango, and bananas
- Puree honeydew and freeze the mixture to make all-natural popsicles
- Make a breakfast parfait with honeydew, berries, granola, and Greek yogurt
Bottom Line
Honeydew melon is a sweet fruit that can be found around the world. Its flesh is light green, while its rind is typically white or yellow.
Honeydew is full of vitamins, minerals and other health-promoting plant compounds. Eating this type of melon could have several health benefits, mainly due to its rich nutrient content.
Honeydew melon can be eaten by itself or as part of other dishes like soups, salads, smoothies and more. For the tastiest experience, choose an in-season and ripe melon.
