Best Fruits for Weight Loss
fruits provide essential vitamins and minerals, fiber and other nutrients crucial for good health. Indeed, fruits are part of a well-balanced and healthy eating plan, according to the Centers for Disease Control and Prevention. If you want to get some of the best fruit.
If you can’t get to the grocery store, canned or frozen fruits are also nutritious options. Just be sure to choose ones without added sugar, syrup or other ingredients that pack on calories. And remember to combine your weight-loss plan with a daily exercise regimen (after speaking with your health care provider).
Here are some fruits to integrate into your eating plan that can help you shed pounds:
REASONS TO START YOUR DAY WITH CANTALOUPE
- Very filling
High fiber foods help your body feel fuller longer, and cantaloupes provide a heaping 7.3 grams of fiber, more than a quarter of your recommended daily intake. The high water content in cantaloupes – 28% – also helps the body feel full, helping you to consume less calories without starving yourself.
- Digests fast
Breakfast is a perfect time to maximize your weight loss efforts. Your body goes through a natural detox period called the elimination cycle between 4 am and noon, and cantaloupes digest quickly in 15-30 minutes. It’s best to eat your melon on an empty stomach and by itself. Try juicing your melon or just slicing it and digging right in with a spoon.
Cantaloupe Nutritious Benefits:
Adding fruit of any kind to your diet is beneficial.
- Vitamin C
1 cup of balled cantaloupe contains over 100 percent of the recommended daily value of vitamin C. The Mayo Clinic indicates that vitamin C is involved in collagen production in bones, blood vessels, cartilage, and muscle.
More study is needed on vitamin C to prove its effectiveness against diseases like asthma, cancer, and diabetes. However, eating vitamin C-rich foods may help reduce how long you suffer the next time you catch a common cold.
Folate is also known as vitamin B-9. Folate is the term used when it is naturally present in foods, while folic acid is the term used for supplements and fortified foods. This vitamin is well-known for preventing neural tube birth defects like spinal bifida. It may also help reduce your risk of some cancers, and help battle memory loss due to aging, although more research is needed.
When it comes to cancer, folate may be a double-edged sword. According to a closer look at studies on folate published in the American Journal of Clinical Nutrition, it may offer protection in early cancers and in people low in folate. However, supplementation may stimulate or worsen later-stage cancers, and when taken in high doses.
According to the Mayo Clinic, pregnant women and women of childbearing age need to consume 400-600 micro grams of folate daily. Males over age 15 should consume 450 micro grams. Two cups of balled cantaloupe have 75 micro grams of folate.
Like most fruits, cantaloupe has high water content, at almost 90 percent. Eating cantaloupe helps you stay hydrated throughout the day, which is important for heart health. When you’re hydrated, your heart doesn’t have to work as hard to pump blood. Good hydration also supports digestion, healthy kidneys, and helps you maintain a healthy blood pressure.
Mild dehydration may cause:
- less urination
- dry skin
- dry mouth
Severe cases may be serious and lead to:
- rapid heart rate
- low blood pressure
- shriveled skin
Dehydration is also a risk factor for developing kidney stones.
The health benefits of fiber go beyond preventing constipation. A high-fiber diet may reduce your risk of heart disease and diabetes, and help you lose weight by making you feel fuller longer.
Cantaloupe provides 14 percent of your potassium DA. Potassium is an essential electrolyte mineral.
- Vitamins and Minerals
One cup of cantaloupe contains 1.5 grams of protein. It also has small amounts of these many other vitamins and minerals, including:
- vitamin K
Cantaloupes are available year round, but this melon shines during the summer when it’s at its freshest and sweetest.
When choosing a ripe cantaloupe, look for one that is symmetrical and feels slightly heavy. The color should be a creamy, light yellow-orange, and there should be little to no green. Ripe cantaloupe should smell sweet and a little musky.
For the freshest taste, use cantaloupe within three days of purchase.
Cantaloupes are delicious on their own or in fruit salad, but there are other surprising ways to use them.
- cantaloupe smoothie: This nutritious drink is made from cantaloupe, Greek yogurt, and natural sweetener. It makes a great breakfast or snack. View the recipe.
- cantaloupe salad: Combining cantaloupe with basil, mozzarella, onions, red wine vinegar, and olives gives it a savory kick. View the recipe.
- cantaloupe sorbet: You only need four ingredients to make this frosty treat: cantaloupe, lemon, honey, and water. View the recipe.
- roasted cantaloupe: Most people wouldn’t dream of roasting cantaloupe, but it brings out the melon’s natural sweetness. View the recipe.
Weight Loss Benefits of Eating Cantaloupe
Cantaloupe has always been recognized as a nutrient dense source of a broad spectrum of vitamin and minerals. This quite ordinary melon is a common diet food that is low-calorie, low-fat and a natural diuretic. Cantaloupe is easily purchased from farmer’s markets and supermarkets
- There are only 55grams of carbohydrates in every cantaloupe, which makes it an ideal weight-loss fruit for individuals following a low carb diet.
- Cantaloupes are rich in polyphenols, which help maintain the cellular health needed to maintain weight loss over the long term.
- Cantaloupe contains a protein called a C-reactive protein that helps reduce inflammation all over the body as well as reduce the risk of developing insulin resistance and Type diabetes.
- The flesh of the cantaloupe is a natural blocker of carbohydrates, which helps those with regular metabolisms and those with insulin-resistant issues lose weight.
- he raw fruit has a diuretic effect that aids the liver and kidneys in detoxification and reduces bloating, especially in those who gain weight due to hormonal imbalances.
- Cantaloupe is a rich source of B vitamins that assist with general overall health including B1, B3, B6 and folate.
- Cantaloupe contains high amounts of copper, iron, and magnesium, which are needed to keep your nervous system and hair healthy while you are on a diet.
- The phytonutrients in cantaloupe are especially helpful to the kidneys and also help improve insulin resistance levels.
Ginger Cantaloupe Cleanse:
- 1 slice cantaloupe
- 1 pear – chopped
- ½ inch ginger – peeled
- 1 tbsp flaxseed
- 1 cup water
- 1 cup ice
Flaxseed is a great vegan source of Omega-3s, helps to reduce cholesterol levels, and is a good way to keep your digestion regular. Gingeris another digestion aid and stomach soother, and has powerful anti-inflammatory properties. Combine these two superfoods with the delicate flavors of both pear and cantaloupe, and you have the perfect remedy for a tummy that’s seen one too many early Halloween treats.
More than one tummy ache from all those Halloween sweets? Give the Chamomile Ginger Calm Smoothie a try!
Nutrition Facts:90 calories, 2g fat, 4g fiber, 2g protein, 13g sugar, 20g carbs per 13-ounce serving. Yields 2 servings.
Smoothie Categories: Immune Boosting, Anti-Inflammatory, Low Calorie
Calories, Carbs, and Health Benefits of Cantaloupe
|Cantaloupe Nutrition Facts|
|Serving Size 1 cup, balls (177 g)|
|Per Serving||% Daily Value*|
|Calories from Fat 3|
|Total Fat 0.3g||1%|
|Saturated Fat 0.1g||0%|
|Polyunsaturated Fat 0.1g|
|Monounsaturated Fat 0g|
|Dietary Fiber 1.6g||6%|
Vitamin C 108%
Calcium 2% · Iron 2%
Vitamin A 120%
Carbs in Cantaloupe
One cup of melon contains about 60 calories, primarily from carbohydrate. There are about 15.4 grams of carbohydrate in a serving of the melon.
You’ll benefit from 1.7 grams fiber from cantaloupe, but most of the carbs in cantaloupe come from naturally-occurring sugar (fructose).
Fats in Cantaloupe
There is almost no fat in cantaloupe.
Protein in Cantaloupe
Cantaloupe provides a small amount of protein, but this is not a good source of the macronutrient.
Micronutrients in Cantaloupe
Cantaloupe is an excellent source of vitamin C, vitamin A, and beta-carotene. It is also a good source of potassium and contains significant amounts of B vitamins.
The vitamin A found in cantaloupe is important for eye health. Adequate vitamin A intake can help your eyesight stay sharp and healthy.
It also aids in night vision and helps you see color. Vitamin C aids in wound healing and helps your body make collagen, a protein essential to maintaining strong bones and skin.
Foods rich in beta-carotene, such as cantaloupe, also provide antioxidant benefits. This may be associated with a reduction in certain diseases, such as heart disease and cancer.