10 Surprising Benefits of Golden Melon
Golden melon, is a fruit that belongs to the melon species cucumis melo (muskmelon).
The sweet flesh of golden melon is typically golden yellow, while its skin has a white-yellow tone. Its size and shape are similar to that of its relative, the cantaloupe.
Golden 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, golden melon is also nutritious and may provide several benefits.
Here are 10 surprising benefits of golden melon.
The diverse nutrient profile of golden melon 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 golden melon provides (1):
- 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
The diverse nutrient profile of golden melon 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 golden melon provides (1):
- 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
In general, a diet rich in fruits and vegetables is associated with a reduced risk of high blood pressure and heart disease.
More specifically, it’s well established that a low-sodium diet and an adequate potassium intake can positively influence your blood pressure regulation.
As golden melon is a low-sodium and potassium-rich fruit, it may help you maintain healthy blood pressure levels.
If you’re looking to increase your potassium intake, try adding golden melon to your diet. It’s a good source of potassium with a 1-cup (177-gram) serving providing 12% of the RDI
In general, a diet rich in fruits and vegetables is associated with a reduced risk of high blood pressure and heart disease.
More specifically, it’s well established that a low-sodium diet and an adequate potassium intake can positively influence your blood pressure regulation.
As golden melon is a low-sodium and potassium-rich fruit, it may help you maintain healthy blood pressure levels.
Golden melon contains several nutrients that are vital for repairing and maintaining strong bones, including folate, vitamin K and magnesium.
In particular, the melon is a good source of folate — with 1 cup (177 grams) providing 8% of the RDI.
Folate is essential for the breakdown of homocysteine — elevated levels of which have been linked to reduced bone mineral density over time.
Though more research is needed to draw definitive conclusions on the relationship between folate and bone health, eating foods that contain folate, such as golden melon, may promote healthy bones by ensuring homocysteine levels stay within the normal range.
Vitamin K is involved in the production of a major structural protein in bone known as osteocalcin. Therefore, adequate vitamin K intake is essential for healthy bones. A serving of golden melon provides 6% of the RDI of this vitamin.
In addition, you can meet about 4% of your daily magnesium needs with one serving of golden melon.
The cells responsible for building and breaking down bone tissue require magnesium to function properly. Thus, magnesium is another nutrient vital for bone health.
Golden melon also contains small amounts of other bone-supporting nutrients, including calcium, phosphorus and zinc.
While these nutrients are not highly concentrated in golden melon, adding the fruit to your diet can still support your bone health when paired with a balanced diet that includes a variety of other nutrient-dense foods.
Golden melon contains several nutrients that are vital for repairing and maintaining strong bones, including folate, vitamin K and magnesium.
In particular, the melon is a good source of folate — with 1 cup (177 grams) providing 8% of the RDI.
Folate is essential for the breakdown of homocysteine — elevated levels of which have been linked to reduced bone mineral density over time.
Though more research is needed to draw definitive conclusions on the relationship between folate and bone health, eating foods that contain folate, such as golden melon, may promote healthy bones by ensuring homocysteine levels stay within the normal range.
Vitamin K is involved in the production of a major structural protein in bone known as osteocalcin. Therefore, adequate vitamin K intake is essential for healthy bones. A serving of golden melon provides 6% of the RDI of this vitamin.
In addition, you can meet about 4% of your daily magnesium needs with one serving of golden melon.
The cells responsible for building and breaking down bone tissue require magnesium to function properly. Thus, magnesium is another nutrient vital for bone health.
Golden melon also contains small amounts of other bone-supporting nutrients, including calcium, phosphorus and zinc.
While these nutrients are not highly concentrated in golden melon, adding the fruit to your diet can still support your bone health when paired with a balanced diet that includes a variety of other nutrient-dense foods.
Some research indicates that eating fruits, such as golden 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.
Though golden melon contains carbs that can raise your blood sugar temporarily, it also provides fiber and other nutrients that may help improve blood sugar control over time.
Some research indicates that eating fruits, such as golden 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.
Though golden melon contains carbs that can raise your blood sugar temporarily, it also provides fiber and other nutrients that may help improve blood sugar control over time.
When you think of hydration, the first thing that probably comes to mind is water. However, to effectively and properly hydrate, your body needs more than that — it needs electrolytes, too.
Golden melon is about 90% water and contains electrolytes, such as potassium, magnesium, sodium and calcium.
This combination of water and nutrients makes golden melon great for hydrating after a workout, during illness or if you’re just trying to stay hydrated throughout your day.
When you think of hydration, the first thing that probably comes to mind is water. However, to effectively and properly hydrate, your body needs more than that — it needs electrolytes, too.
Golden melon is about 90% water and contains electrolytes, such as potassium, magnesium, sodium and calcium.
This combination of water and nutrients makes golden melon great for hydrating after a workout, during illness or if you’re just trying to stay hydrated throughout your day.
Eating golden melon may support healthy skin due to its high vitamin C content.
Adequate vitamin C intake is imperative for the proper production of collagen, a major structural protein that’s vital for repairing and maintaining your skin tissue.
Additionally, because vitamin C is a powerful antioxidant, some research indicates that it may protect your skin against sun damage.
Golden melon is an excellent source of vitamin C — a single cup (177 grams) provides 53% of the RDI.
Though you can obtain vitamin C from a variety of foods, eating golden melon is an easy way to quickly meet your daily needs — promoting healthy skin in the process.
Eating golden melon may support healthy skin due to its high vitamin C content.
Adequate vitamin C intake is imperative for the proper production of collagen, a major structural protein that’s vital for repairing and maintaining your skin tissue.
Additionally, because vitamin C is a powerful antioxidant, some research indicates that it may protect your skin against sun damage.
Golden melon is an excellent source of vitamin C — a single cup (177 grams) provides 53% of the RDI.
Though you can obtain vitamin C from a variety of foods, eating golden melon is an easy way to quickly meet your daily needs — promoting healthy skin in the process.
Vitamin C is arguably best known for its role in supporting immune function, and golden melon is loaded with it.
The human immune system is complex and requires a wide array of nutrients to function properly — vitamin C is a critical component.
In fact, research suggests that adequate intake of dietary vitamin C may both prevent and treat various respiratory and systemic infections, such as pneumonia and the common cold.
A 1-cup (177-gram) serving of golden melon provides over half of the RDI for vitamin C, making it a great food to add to your diet as you prepare for this year’s cold season.
Vitamin C is arguably best known for its role in supporting immune function, and golden melon is loaded with it.
The human immune system is complex and requires a wide array of nutrients to function properly — vitamin C is a critical component.
In fact, research suggests that adequate intake of dietary vitamin C may both prevent and treat various respiratory and systemic infections, such as pneumonia and the common cold.
A 1-cup (177-gram) serving of golden melon provides over half of the RDI for vitamin C, making it a great food to add to your diet as you prepare for this year’s cold season.
Golden melon contains fiber, a nutrient that is well known for improving digestive health.
Adequate intake of dietary fiber slows blood sugar response and promotes bowel regularity and the growth of healthy gut bacteria.
A single cup (177 gram) provides about 1.5 grams or roughly 5% of the RDI for fiber. Though many other fruits contain more fiber per serving, golden melon can still contribute to your daily fiber intake.
In fact, for some people with certain digestive disorders or those who are newly introducing or reintroducing fiber into their diet, a lower-fiber fruit like golden melon may be better tolerated than other high-fiber foods.
Golden melon contains fiber, a nutrient that is well known for improving digestive health.
Adequate intake of dietary fiber slows blood sugar response and promotes bowel regularity and the growth of healthy gut bacteria.
A single cup (177 gram) provides about 1.5 grams or roughly 5% of the RDI for fiber. Though many other fruits contain more fiber per serving, golden melon can still contribute to your daily fiber intake.
In fact, for some people with certain digestive disorders or those who are newly introducing or reintroducing fiber into their diet, a lower-fiber fruit like golden melon may be better tolerated than other high-fiber foods.
Golden melon contains two potent antioxidants: lutein and zeaxanthin.
These carotenoid compounds are well known for supporting eye health and preventing the development of age-related vision loss.
Research indicates that regularly eating foods that contain these antioxidants, such as golden melon, may support proper eye function throughout your life.
Golden melon contains two potent antioxidants: lutein and zeaxanthin.
These carotenoid compounds are well known for supporting eye health and preventing the development of age-related vision loss.
Research indicates that regularly eating foods that contain these antioxidants, such as golden melon, may support proper eye function throughout your life.
Adding golden melon to your diet couldn’t be easier.
It’s widely available, and its price is comparable to that of other popular melons like cantaloupe or watermelon.
To make this dietary endeavor worth your while, choose a ripe melon. Out-of-season or unripe golden melons are flavorless and leave much to be desired.
A great selling point for fruit is that it can easily be enjoyed by itself — a slice of cool, ripe melon on a warm day is hard to beat.
However, if you’re looking for something a little more creative, there are many other ways you can enjoy this fruit.
Golden melon can be added to a wide variety of dishes, including:
- Salads: Slice some golden melon into bite-sized pieces and add it to your favorite salad.
- Desserts: Puree the melon and use it as a base for popsicles or ice cream.
- Breakfast: Serve sliced melon alongside cottage cheese or blend it into a smoothie.
- Soups: Serve golden melon as the base of a chilled soup with peppers, mint and cucumber.
- Appetizers: Wrap slices of melon with cured meats or add it to a spicy salsa.
Adding golden melon to your diet couldn’t be easier.
It’s widely available, and its price is comparable to that of other popular melons like cantaloupe or watermelon.
To make this dietary endeavor worth your while, choose a ripe melon. Out-of-season or unripe golden melons are flavorless and leave much to be desired.
A great selling point for fruit is that it can easily be enjoyed by itself — a slice of cool, ripe melon on a warm day is hard to beat.
However, if you’re looking for something a little more creative, there are many other ways you can enjoy this fruit.
Golden melon can be added to a wide variety of dishes, including:
- Salads: Slice some golden melon into bite-sized pieces and add it to your favorite salad.
- Desserts: Puree the melon and use it as a base for popsicles or ice cream.
- Breakfast: Serve sliced melon alongside cottage cheese or blend it into a smoothie.
- Soups: Serve golden melon as the base of a chilled soup with peppers, mint and cucumber.
- Appetizers: Wrap slices of melon with cured meats or add it to a spicy salsa.
Golden melon is a sweet fruit that can be found around the world. Its flesh is yellow gold, while its rind is typically white or yellow.
Golden melon 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.
Golden 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.
Golden melon is a sweet fruit that can be found around the world. Its flesh is yellow gold, while its rind is typically white or yellow.
Golden melon 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.
Golden 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.