All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Jams

Jicama

Juices

Kale

Kiwis

MELONS

Typical serving size:

½ cup (3 oz or 85 g)

HOW THEY HARM

Bacterial infection

WHAT THEY HEAL

Cancer Heart disease High blood cholesterol Excess weight There are many varieties of melons: cantaloupe, casaba, crenshaw, honeydew, Persian, watermelon—and the list goes on
Although mostly water, melons are very nutritious, providing vitamin A (in the form of beta-carotene), vitamin C, potassium, and other minerals
Although some melons have been recently linked to dangerous bacterial outbreaks, these cases are rare
You can minimize the bacteria by thoroughly washing the rind before cutting and storing the fruit properly

Health Benefits

Helps ward off cancer
Cantaloupes and other yellow varieties are high in beta-carotene, which the body converts to vitamin A: One-quarter of a cantaloupe provides about 55 mg of vitamin C and 320 mg of potassium
Many melon varieties are high in bioflavonoids, carotenoids, and other plant pigments that help protect against cancer
Watermelon is a very good source of lycopene, an antioxidant linked with a lower risk of prostate cancer
Prevents heart disease
Melons contain ample amounts of bioflavonoids and carotenoids— studies show that diets rich in these antioxidant compounds are associated with reduced risk of heart disease
Melons are also rich in potassium, which helps the heart by supporting heart function and easing the high blood pressure placed on the heart from excess sodium
Lowers high blood cholesterol
Although melon flesh is free of strings and other sources of insoluble fiber, it does contain pectin, a type of soluble fiber that helps keep blood cholesterol levels in check
Facilitates weight loss efforts
Because melons are mostly water, they are generally very low in calories
A ½-cup serving of any of the varieties, diced, contains only 30 to 35 calories

Health Risks

Bacteria exposure
Although incidences are rare, some melons may harbor bacteria such as E
coli, salmonella, and listeria, which are bacteria commonly found in soil
An outbreak of listeria killed 84 people across the United States in the fall of 2011 and was traced back to cantaloupe
According to the Centers for Disease Control and Prevention (CDC), the bacteria can be minimized by washing hands thoroughly with soap and water for at least 20 seconds before and after handling a whole melon, scrubbing the surface of the melon with a clean vegetable brush, and drying the melon before cutting
Small children, the elderly, pregnant women, and people with chronic diseases can sidestep the concerns by avoiding melons such as cantaloupe, honeydew, and watermelon, because some pathogens, such as E
coli, may more readily grow on their surfaces

Allergies

Puree honeydew chunks with white grape juice for a chilled summer soup

Layer thinly sliced cantaloupe with lox on a bagel

Make a salad with watermelon chunks, spinach, and feta crumbles

Buying Tip

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Avoid melons that are lopsided or have a flat side

They should not have cracks, soft spots, or dark bruises

Melons do not continue to ripen post- picking
In order to select a vine-ripened melon with peak flavor, check the stem area for a smooth, slightly sunken scar; this indicates that the melon was ripe and easily pulled from its vine

Avoid ones with stems on the scar; those were picked while still green and not fully ripe

Check for a scent; a ripe melon will have a deep, intense fragrance

A ripe watermelon should rattle when you shake it because the seeds loosen as the fruit matures: Thumping the melon should produce a slightly hollow sound

To best preserve nutritional content, buy melons whole (some stores offer halves or quarters)
Certain nutrients, especially vitamin C, are diminished by exposure to the air

Storing Tips

Store whole melons unwashed in the refrigerator crisper and consume them within 5 days

The riper they are, the shorter they will keep

Before eating, scrub the skin with a clean vegetable brush under running water
Blot it dry before cutting
Proper washing ensures that melons such as cantaloupe do not harbor harmful bacteria

To minimize the chances of bacterial growth, keep cut melons refrigerated at or less than 40°F (32°F to 34°F is best) for no more than 7 days
Toss cut melons that have been left at room temperature for more than 4 hours