CANTALOUPE - love it, need it, want it, enjoy it.

Vitamins derived from fruits and vegetable s can play a big role in fighting lifestyle diseases of the heart, some cancers and neurodegenerative disorders. But among fruits, cantaloupe is often overlooked as a source of high phyto-nutrients that can fight these diseases.

Well, ignore no more this gentle fruit, and have a bowlful a few times a week to provide your body with the armor it needs to prevent and fight these battles.

Cantaloupes Nutritional Highlights (per 1 cup cantaloupe, 160 gm wt.)

• Calories: 54
• Fat: 0 mg
• Carbohydrates: 13 gm
• Water: 144 gm
• Vitamin A: 5411 IU
• Vitamin C: 58.7 mg
• Potassium: 427 mg
• Sodium: 26 mg
• Fiber: 1.4 mg

Its best points: High in vitamin A, vitamin C & good source of potassium

Tip: Any food that provides 10-19% of the Daily Recommended Intake (DRI) of a nutrient is a good source of that nutrient. A food that provides >20% of the DRI of a nutrient is high in that nutrient.

Vitamin A - One cup of cantaloupe can provide an individual with 103% of a day's requirements of vitamin A. What can be easier than eating that!

In India approximately 20,000 children lose their eyesight every year due to severe vitamin A deficient diets, worldwide a 100 million children are affected. Lowered levels are also associated with reproductive problems, poor skin health and lowered immunity. People who consume large amounts of alcohol can also deplete their vitamin A stores very easily.

Vitamin C - plays an important role in increasing the body's ability to fight infection. Who has not heard of its role in preventing a cold? Vitamin C reduces risk of cancers and blood vessel damage. Somehow oranges and lemons are the first foods that come to mind when we speak of vitamin C. Well, now you know the cantaloupe has plenty too.

Potassium - Dietary potassium can lower blood pressure in hypertensive persons. This was proven unequivocally in the Dietary Approaches to Stop Hypertension (DASH) study. In today's world of high salt, processed foods like chips, fries and Kurkure, the role of potassium rich, unprocessed foods such as cantaloupes assume even more importance in fighting the so called lifestyle diseases that we have brought upon ourselves and that are hitting us at a much younger age.

Did You Know.
Cantaloupes are 90% water, low in calories, fat and sodium and ideal for those who want to lose weight or for those with high lipid levels.
One cup contains 13 gm of sugars. Diabetics or people with high triglyceride levels too should enjoy this fruit as long as they limit the portion size to one serving (~1cup cubed).

Who should avoid cantaloupes?
Persons on a potassium-restricted diet (those with renal and congestive heart failure) should avoid cantaloupe on account of its high potassium content.

When are cantaloupes available? How do I pick one that is ready to eat?
Cantaloupes, are at their best late summer through early fall (May end to mid- August). While buying cantaloupe, look for one that is a little soft on the end opposite to the stem. The fruit should have a light, musky fragrance which indicates that it is ripe and ready to eat. Avoid a melon if it smells too sweet as it may be overripe.

Cantaloupe in a Mint Sauce (Serves 4)

• 2.5 cups cantaloupe, cubed
• 3 Tbsp lemon juice
• ¼ cup mint leaves
• 4 tsp sugar (diabetics can use a sugar alternative instead of sugar)

1. Blend the lemon juice, mint leaves and sugar in a blender or in a mortar and pestle.
2. Pour the sauce over the cut cantaloupe
3. Toss the fruit gently
4. Serve the salad chilled

Cantaloupe Slushi (Serves 2)
A cool, delicious drink easy to make and filled with the goodness of vitamins!

• 2 cups cantaloupe, peeled and cut into pieces
• ½ cup water
• 2 tsp honey
• 2Tbsp lemon juice
• ¼ tsp ginger, crushed
• Strawberry for garnish

1. Blend all the ingredients together in a blender.
2. You may strain the ginger if it does not blend completely
3. For a fun twist, swirl about 2 tbsp whipped cream and top with sprinkles, or a strawberry (the whipped cream will add about 15 kcal
   to the slushy)