by Honeydew melons are the sweetest melons and are usually in season from July to September. Summer fruits are light green and soft on the inside and can have white or yellow skin on the outside, although white skinned versions are usually sweeter. Honeydew is also associated with squash and cucumbers.
Honeydew is rich in water, as well as vitamin C, B vitamins, fiber, antioxidants, and smaller amounts of other key nutrients. Eating the fruit may have several health benefits.
One cup of diced honeydew melon provides over five ounces (ounces) of water. Drinking enough water helps you stay hydrated and prevent dehydration.
When you become dehydrated, your body overheats, and you can experience fuzzy thinking, mood swings, constipation, and kidney stones. Drinking water also helps lubricate and soften your joints.
One study found that adults who stay well hydrated appear to be healthier, have fewer chronic conditions, such as heart and lung disease, and live longer compared to people who don’t eat enough enough fluid.
Apart from water, vitamin C is the significant nutrient in honey. One cup of diced melon provides about a third of the daily requirement for this immune-supporting nutrient.
The immune system needs vitamin C to respond to pathogens such as bacteria, viruses, fungi and parasites. Vitamin C’s antioxidant abilities also protect cells from damage that increases the risk of chronic disease. The body cannot store water-soluble vitamins for long periods, so regular and adequate vitamin C intake is required to support healthy immune function.
Honeydew is very low in sodium and high in potassium, both of which are good for managing blood pressure. Potassium helps control blood pressure by causing your kidneys to excrete excess sodium – a nutrient that can cause excess high blood pressure. Potassium also eases tension in blood vessel walls, further reducing blood pressure.
One study found that melons, including honey, activate the production of a substance called nitric oxide (NO). NO helps relax smooth muscles in the body, including blood vessels, to reduce blood pressure.
Other research shows that eating more fruits and vegetables that produce nitric oxide as part of a diet can help prevent and treat lifestyle-related diseases, including high blood pressure.
Research shows that eating fruits like honeydew melon may be beneficial for people who have or are at risk of type 2 diabetes.
A research review found that eating 200 grams (about seven ounces) of fruit per day is associated with preventing diabetes. Additionally, consuming up to 133 grams (about five ounces) of fresh fruit per day has been shown to reduce complications and death in people with type 2 diabetes.
Data also show that while fruits with a lower glycemic load (the amount of carbohydrates in a certain portion) may be helpful in controlling blood sugar for those with type 2 diabetes, the glycemic index or glycemic load of fruits did not individual impact on the risk of diabetes.
An Australian study found that fruit consumption increased insulin sensitivity, or how well insulin works to clear sugar from the blood, and was protective against type 2 diabetes.
After adjusting for other diet and lifestyle factors, the scientists concluded that compared to people with the lowest fruit intakes, those with moderate total consumption had a 36% lower risk of they would have type 2 diabetes after five years.
Eating fruit also changes gut microbiota, the collection of microbes that live in the gut, in ways that reduce the risk of type 2 diabetes.
The fluid and fiber in honeydew melon are an important combo for bowel regularity and preventing constipation.
Constipation is defined as fewer than three bowel movements per week; stools that are hard, dry, or lumpy; stools that are difficult or painful to pass; or feeling that all the stool has not passed.
Common remedies for constipation include eating more fiber and drinking plenty of water; Honeydew provides some of both.
Honeydew melon has several nutrients related to bone formation and maintenance, including vitamin C and smaller amounts of vitamin K, magnesium, potassium, and antioxidants.
Vitamin C alone, a key nutrient of honeydew, has been linked to a lower risk of hip fracture and osteoporosis (bone disease), as well as higher bone mineral density in both the neck and spine.
In addition, a study found that closely following the Mediterranean diet—an eating pattern rich in fruits and vegetables—protects against osteoporosis. Research shows that post-menopausal women who closely followed the Mediterranean diet had higher levels of bone mineral density and fewer hip fractures.
Honeydew melon is a good source of water and vitamin C and has anti-inflammatory effects, which contribute to healthy skin. Skin cells rely on vitamin C to make collagen and to regulate the balance of collagen and elastin, which gives skin volume and shape.
Too little vitamin C can cause poor skin health and skin inflammation. Some studies have shown that aged or sun-damaged skin has lower levels of vitamin C, although the exact link is not known. Research shows that overexposure to pollutants or the sun is associated with depleted levels of vitamin C in the skin.
In contrast, a higher intake of fruits and vegetables has been shown to reduce signs of skin aging and improve skin tightness, tone and color.
One cup of diced honeydew melon provides:
- calories: 61.2
- Fat: 0.238 g
- Sodium: 30.6 mg, or 1% of the Daily Value (DV)
- Carbohydrates: 15.5 g
- Fiber: 1.36 g
- Protein: 0.918 g
- Vitamin C: 30.6 mg, or 34% of the DV
- Potassium: 388 mg, or 8% of the DV
Honeydew also provides smaller amounts of several nutrients, including some B vitamins, vitamins A and K, and magnesium.
Although melon allergies are not common, they can occur. Melons contain certain pollen-like substances, so if you have a pollen allergy, you may also react to melons.
One study found that those with grass and ragweed allergies may also react to melon.
Another potential risk associated with eating melons is foodborne illness from bacteria, such as E coli, Listeria, or Salmonella, found in the soil where melons grow. Most fruits and vegetables have this risk.
Be sure to wash your hands before handling honeydew melon, and wash the melons before cutting to prevent the transfer of bacteria from your skin to the flesh of the fruit. Once cut, the melon should always be stored in the refrigerator. Leaving it out at room temperature or outdoors on a hot day can lead to bacterial growth that can cause foodborne illness.
In the refrigerator, honeydew melon can last for up to five days in an airtight container.
Honeydew melons do not ripen after they are picked, so look for one that shows signs of ripeness. A ripe melon should be:
- Symmetrical in shape
- Heavy for its size
- Free from cracks, bruises, and soft spots
- Sweet smell
- A little soft when pressed
There are many ways to enjoy honeydew melon while it is in season. You can eat the fruits:
- By himself
- In fruit salad
- Skewered with other cut fruit
- Added to a garden salad
- Added to kill
- Stir in cooled melon soup
- Topped with fresh salsa
- Pureed into refreshing drinks, like a melon slushy or mocktail
- grilled
- Dipped in melted dark chocolate
Honeydew melon is a nutritious summer fruit with key nutrients, including vitamin C and water. It is also linked to better skin health and protection against chronic diseases, including type 2 diabetes and high blood pressure. If you have a history of environmental allergies, including pollen, grass, or ragweed, talk to your health care provider for guidance before consuming honey.
