Daily Dish the Nugget Markets blog
Health Notes from Dr. Liz
February 20, 2011
Nothing tastes quite like luscious ripe summer melons—sweet and juicy. Distant relatives of cucumbers, cantaloupe, Crenshaw, honeydew and other melons are loaded with goodness. Melons supply a scant 60 calories per cup, pack a wealth of nutrients such as carotenes and vitamin C, and are loaded with water (over 85% by weight) for hydration. Select whole melons with sweet-smelling rinds (indicating ripeness), as these fruit don’t ripen more off the vine. Eat sliced or cube and mix into a delicious summer fruit salad with sprigs of fresh mint.
- Cantaloupe: Netted rind with orange flesh. Each cup supplies over 100% of vitamin C needs and a good dose of beta carotene.
- Tuscan: Deeply netted rind and orange flesh packed with potassium, a mineral helpful in controlling high blood pressure.
- Crenshaw: Green-yellow wrinkled rind with juicy orange flesh, making it an excellent source of carotenes.
- Canary: Yellow rind with white flesh, loaded with potassium.
- Honeydew: Green-white smooth rind with white or orange flesh, rich in vitamin C.
- Watermelon: With red flesh and a green rind, this melon comes with seeds interspersed with the flesh, which is loaded with water, potassium and lycopene—a potent cancer fighter. Yellow varieties also pack a good nutritional punch.