Honeydew

1. Rich in Nutrients The diverse nutrient profile of honeydew is arguably its most valuable asset. A wedge of honeydew provides more than half the recommended daily allowance for vitamin C and has about 64 calories and 14 grams of natural fruit sugar. In fact, the various nutrients and plant compounds may be responsible for their many potential health benefits. A 1-cup (177-gram) serving of honeydew melon provides:

• 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 RDIIn addition, the honeydew fruit, and seeds also contain compounds with strong antioxidant capacity, including beta-carotene (pro-vitamin A), phytoene, quercetin, and caffeic acid.

2. May Help Reduce Blood Pressure 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 honeydew 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 honeydew to your diet. It’s a good source of potassium, with a 1-cup (177-gram) serving to provide 12% of the RDI.

3. Contains Nutrients Vital to Bone Health Honeydew 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 honeydew, 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 the bone known as osteocalcin. Therefore, adequate vitamin K intake is essential for healthy bones. A serving of honeydew provides 6% of the RDI of this vitamin.

In addition, you can meet about 4% of your daily magnesium needs with one serving of honeydew. The cells responsible for building and breaking down bone tissue require magnesium to function properly. Thus, magnesium is another nutrient vital for bone health.

Honeydew also contains small amounts of other bone-supporting nutrients, including calcium, phosphorus, and zinc. While these nutrients are not highly concentrated in honeydew, 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.

4. May Improve Blood Sugar Control Some research indicates that eating fruits, such as honeydew 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 the 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 honeydew 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.

5. Rich in Electrolytes and Water 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. Honeydew melon is about 90% water and contains electrolytes, such as potassium, magnesium, sodium, and calcium. This combination of water and nutrients makes honeydew great for hydrating after a workout, during illness, or if you’re just trying to stay hydrated throughout your day.

6. May Support Healthy Skin Eating honeydew 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. Honeydew 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 honeydew is an easy way to quickly meet your daily needs — promoting healthy skin in the process.

7. May Boost Your Immune System Vitamin C is arguably best known for its role in supporting immune function, and honeydew 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 honeydew 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.

8. May Promote Proper Digestion Honeydew 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 grams) provides about 1.5 grams or roughly 5% of the RDI for fiber. Though many other fruits contain more fiber per serving, honeydew 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 honeydew may be better tolerated than other high-fiber foods.

9. May Support Vision and Eye Health Honeydew melons contain 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 honeydew melon, may support proper eye function throughout your life.