Honeydew melons are the sweetest of all melons and are usually in season from July to September. The summer fruit is light green and soft inside and may have a white or yellow rind on the outside, although white-skinned versions are generally sweeter. Honeydews are also related to squash and cucumbers.
Honeydew contains a lot of water, but also vitamin C, vitamin B, fiber, antioxidants and smaller amounts of other important nutrients. Eating the fruit may provide several health benefits.
One cup of diced honeydew melon provides over 150 grams of water. Drinking enough water helps you stay hydrated and prevents dehydration.
When you become dehydrated, your body overheats and you may experience unclear thinking, mood swings, constipation and kidney stones. Drinking water also helps lubricate and cushion your joints.
A study has found that adults who stay well hydrated appear to be healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer than people who may not get enough fluids.
Next to water, vitamin C is the most important nutrient in honeydew. One cup of diced cantaloupe provides about one-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. The antioxidant properties of vitamin C also protect cells from damage that increases the risk of chronic disease. The body cannot store water-soluble vitamins for long, so a regular and adequate intake of vitamin C is required to support healthy immune function.
Honeydew is low in sodium and high in potassium, both of which are good for controlling blood pressure. Potassium helps regulate blood pressure by helping your kidneys excrete excess sodium, a nutrient that can cause high blood pressure in excess. Potassium also relieves tension in blood vessel walls, further lowering blood pressure.
A study has shown that melons, including honeydew melon, activate the production of a substance called nitric oxide (NO). NO helps relax muscles in the body, including blood vessels, which lowers blood pressure.
Other research shows that eating more fruits and vegetables that produce nitric oxide is part of a diet that may help prevent and treat lifestyle-related diseases, including high blood pressure.
Research shows that eating fruits like honeydew melon may benefit people with or at risk for type 2 diabetes.
A review of studies found that eating 200 grams (about seven ounces) of fruit per day is associated with diabetes prevention. Additionally, eating 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 shows that fruits with a lower glycemic load (the amount of carbohydrates in a given serving) may help control blood sugar levels in people with type 2 diabetes, but that the glycemic index or glycemic load of individual fruits does not affect diabetes risk.
An Australian study found that eating fruit maintains insulin sensitivity (how well insulin works to remove sugar from the blood) and has a protective effect against type 2 diabetes.
After adjusting for other dietary and lifestyle factors, the scientists concluded that people with moderate total fruit consumption had a 36% lower risk of type 2 diabetes after five years, compared with those with the lowest fruit consumption.
Eating fruit also changes the gut flora, the collection of microbes that live in the intestines, which reduces the risk of type 2 diabetes.
The fluid and fiber in honeydew melon are an important combination for regular bowel movements and preventing constipation.
Constipation means having fewer than three bowel movements per week; having stools that are hard, dry, or lumpy; having stools that are difficult or painful to pass; or having the feeling that not all of the stool has been passed.
Common solutions for constipation are eating more fiber and drinking plenty of water; honeydew contains both.
Honeydew melon contains several nutrients that play a role in bone formation and maintenance, including vitamin C and smaller amounts of vitamin K, magnesium, potassium, and antioxidants.
Vitamin C alone, the main nutrient in honeydew, has been linked to a lower risk of hip fractures and osteoporosis (bone disease), as well as higher bone mineral density in both the neck and spine.
In addition, one study found that strict adherence to the Mediterranean diet, a diet rich in fruits and vegetables, protects against osteoporosis. Research shows that postmenopausal women who followed the Mediterranean diet most closely 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, all of which contribute to healthy skin. Skin cells rely on vitamin C to make collagen and regulate collagen and elastin balance, which gives skin volume and shape.
Too little vitamin C can lead to poor skin healing and skin inflammation. Several studies have shown that aging or sun-damaged skin has lower vitamin C levels, although the exact link is unknown. Research suggests that excessive exposure to pollutants or sun is linked to depleted skin vitamin C levels.
In contrast, higher intakes of fruits and vegetables have been shown to reduce signs of skin aging and improve skin firmness, tone and color.
One cup of diced honeydew melon provides:
- Calories: 61.2
- Fat: 0.238 grams
- Sodium: 30.6 mg, or 1% of the Daily Value (DV)
- Carbohydrates: 15.5 grams
- Fiber: 1.36 grams
- Egg white: 0.918 grams
- Vitamin C: 30.6 mg, or 34% of the daily dose
- Potassium: 388 mg, or 8% of the RDA
Honeydew also provides smaller amounts of several nutrients, including certain B vitamins, vitamins A and K, and magnesium.
Although melon allergies are not common, they can occur. Melons contain substances that are similar to certain types of pollen, so if you have a pollen allergy, you may also react to melons.
A study has shown that people with a grass or ragweed allergy can also react to melon.
Another potential risk of eating melons is contracting a foodborne illness from bacteria such as E. coli, Listeria, or Salmonella, which are found in the soil where melons grow. Most fruits and vegetables carry this risk.
Make sure to wash your hands before handling honeydew melons and wash the melons before cutting them to prevent transferring bacteria from the rind to the flesh. After cutting, the melon should always be refrigerated. Leaving it out at room temperature or outside on a hot day can lead to bacterial growth that can cause foodborne illness.
Honeydew melon can be stored in an airtight container in the refrigerator for up to five days.
Honeydew melons do not ripen after they are harvested, so look for a fruit with clear signs of ripeness. A ripe melon should:
- Symmetrical in shape
- Heavy for its size
- Free from cracks, bruises and soft spots
- Sweet smelling
- Light soft when squeezed
There are many ways to enjoy honeydew melon while it is in season. You can eat the fruit:
- By itself
- In fruit salad
- Strung with other cut fruit
- Added to a garden salad
- Added to coleslaw
- Beaten into cold melon soup
- Added to fresh salsa
- Pureed into refreshing drinks, such as a melon slushy or mocktail
- Grilled
- Dipped in melted dark chocolate
Honeydew melon is a nutritious summer fruit packed with important nutrients, including vitamin C and water. It has also been linked to improved 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, consult your healthcare provider for advice before consuming honeydew.