Cantaloupe’s pastel hue and sweet and juicy flavor make it perfect for adding to fruit salads or just eating plain. Cantaloupes offer lots of nutrients, fiber and vitamins that benefit your heart health, help prevent cancer, reduce inflammation, improve immunity and boost eye health. The phytonutrients found in cantaloupes help with hydration, protect against damage from age related macular degeneration, help prevent asthma, lower blood pressure, aid in digestion, nourish skin and promote hair growth.

Beta-Carotene, found in cantaloupes is a type of carotenoid. Carotenoids are pigments that give fruits and vegetables their bright colors. The body either converts beta-carotene into vitamin A or uses it as a powerful antioxidant to help fight free radicals that attack cells. Vitamin A is important to eye health, red blood cells, and a healthy immune system.

According to the USDA, one cup of cantaloupe contains around 17 milligrams (mg) of vitamin C. The recommended dietary allowance (RDA) of vitamin C for people ages 19 years and older is 90-120 mg, depending on factors such as whether the person is pregnant or lactating. Vitamin C is involved in collagen, immune support, and protein metabolism.

Cantaloupes are also full of other vitamins and minerals, including: Folate, Calcium, Zinc, Copper, Iron, Vitamin K, Niacin, Choline, Magnesium, Phosphorus, Manganese, Selenium.

Storage and Food Safety

As cantaloupes are grown on the ground, their skin may be contaminated by bacteria. There is a link between illness caused by Salmonella and eating a cut cantaloupe, as the bacteria from the rind can transfer to the fruit when it is cut. It is important to safely prepare and store cantaloupes.

Storing. When you pick up a cantaloupe from the grocery store and bring it home, you can place it on the counter for up to one or two days, as unripened fruits can be left at room temperature. This may even help keep the flavor of the cantaloupe. Wash the melon when you're ready to cut it, as moisture on the skin can lead to mold growth. Wash your hands before and after cutting a cantaloupe and use a clean knife and cutting area. Keep cut melons in the fridge. They can stay for up to 4 days, depending on the original ripeness. Be careful where you place cantaloupes. As a part of their ripening process, they give off a gas called ethylene. Storing cantaloupes away from certain fruits and vegetables that are sensitive to this gas, including kiwi, cucumber, avocado, and broccoli, is important because it can cause this produce to spoil faster.

Freezing. It's best to freeze cantaloupes that are ripe. Cut them into balls, cubes, or slices. After freezing them, use them while they're still chilled. Use frozen cantaloupe to make a great smoothie following the recipe below.

Cantaloupe and Banana Fruit Smoothies

Ingredients

• 1 banana
• 1/4 ripe cantaloupe, seeded and coarsely chopped
• 1/2 cup nonfat or low-fat yogurt
• 2 tablespoons nonfat dry milk
• 1 1/2 tablespoons frozen orange juice concentrate
• 2 teaspoons honey
• 1/2 teaspoon vanilla extract

1. Place the unpeeled banana in the freezer overnight. Remove banana from the freezer and let it sit until the skin begins to soften, about two minutes.
2. Remove the skin with a paring knife. (Don’t worry if a little fiber remains.) Cut the banana into chunks.
3. Combine in a blender or food processor with cantaloupe, yogurt, dry milk, orange juice, honey and vanilla. Cover and blend until smooth.

References: Caffe D'vita Cantaloupe Smoothie recipe,   Healthline, Webmd