Melons refer to almost any sweet, fleshy plant or fruit within the gourd family. Melons come in a wide variety of shapes, sizes and colors, and they are separated into two different groupings: muskmelon and watermelon. Typically, muskmelons have netted or smooth skin (such as cantaloupe and honeydew) and are filled with seeds and soft, hollowed centers. They generally peak in early summer or late fall, although certain varieties such as the Christmas and Santa Claus melons are (appropriately) found in winter months. Melons from the watermelon category are generally heavier, more water dense and less flavorful. Watermelons can be found in traditional and seedless varieties and are particularly bright in color.
Any form of melon can be beneficial to a healthy diet, because they are generally high in water content and full of vitamins while remaining low in calories. Melons are packed with valuable nutrients, such as vitamin C, vitamin A and potassium. The fruit is naturally free of unhealthy cholesterol and fat.
A study done by USDA scientists states that the high lycopene content of melons can help the body in fighting off cancer and disease. In addition, the various vitamins and antioxidants found in each individual melon type offers a variety of health benefits and disease-preventing properties.
What to Look for
It is important to look for development of color, pureness of skin and ripeness when choosing melons for purchase. If the surface of the melon is weak in color, has been scratched or bruised or has not ripened fully, it best to avoid purchasing. Melons generally take anywhere from 2 days to a week to ripen after store purchase before needing refrigeration. After washing, melons can be prepared simply by cutting into the shape desired; removing seeds, pits or strings; and eating chilled or at room temperature. After cutting melons, it is important to refrigerate in covered containers. Sprinkling with lemon juice can enhance the flavor.
Common Pitfalls
Although melons are low in calories and generally high in nutrients, they are not a valuable source of protein, calcium and iron. A typical melon, such as the cantaloupe, has only 50 calories per cup, helping the fruit be an integral part of any low-calorie eating plan. However, dieters needing foods that are higher in calories or protein should be wary of the high water content of melons and eat them simply as a snack or in addition to other caloric foods.
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