Nutrition from watermelons and cantaloupes

Q: How do melons like cantaloupe and watermelon rate for nutrition?

A: All melons, especially cantaloupe, are excellent sources of vitamin C. A little less than a cup of cantaloupe provides an adult with half to two-thirds of current recommended amounts of vitamin C for the day. Cantaloupe and watermelon are also rich in beta-carotene. In laboratory studies, beta-carotene seems to reduce inflammation, improve immune function, protect DNA and help control cell growth in ways that may reduce cancer risk.

In addition, cantaloupe is a good source of potassium, which seems to help control blood pressure, and watermelon is an excellent source of lycopene, a powerful antioxidant. All this with no cooking on a hot summer day! To maximise health benefits, if the melon is uncut, keep it at room temperature for up to a week or until fully ripe, then refrigerate for up to five days. Not only will the melon taste better but research on uncut watermelon also shows that lycopene and beta-carotene content may increase during room temperature storage.

Refrigerate cut melon in a tightly covered container and use within five days. Vitamin C and carotenoid content will drop only a little, if at all, during that time, so don't hesitate to buy a whole melon rather than partial pieces to keep your grocery bill lower.

- Information courtesy of the American Institute for Cancer Research.