MelonsHealth From the Vine
Melons ~ Health From the Vine
Healing Power That Can Help;
Prevent birth defects
Reduce the risk of cancer and heart disease Keep blood pressure low
Summer picnics don't really come alive until the barbecue is cold and the potato salad has been put away. That's when it's time to pick up a knife and cut into the tough green rind of an ice-cold watermelon, revealing the sweet red flesh within. There's always something exciting about cutting open a watermelon, crenshaw, or honeydew. For one thing, they come encased in protective rinds, so what's inside always comes as a surprise. And even before you cut, most will whet your appetite by releasing a rich, penetrating scent, which is why they're sometimes called the "perfumy fruits." Here's another reason melons are marvelous. Researchers have found that they contain a number of substances that are very good for your health. Both watermelons and muskmelons, which include honeydews, crenshaws, and a few other, provide folate, a B vitamin that has been shown to lower the risks of birth defects and heart disease. They also contain potassium, which is essential for keeping blood pressure at healthy levels. And because they're low in calories and fat, they're the perfect food for waist-watchers. Cantaloupes are especially healthful, and they contain certain nutrients that other melons don't. So, in our book, they deserve "super-fruit" status. Melons Without Motion
There's a good chance that whoever invented the wheel was a watermelon fan. As you've probably noticed, a watermelon's smooth, cylindrical shape gives it a tendency to roll, usually off a table or the seat of your car, creating instant puree. There's another problem with the shape of watermelons though. Since they can't be stacked, they take a lot of room to store, which is expensive for the growers. In Japan, where space is at a premium, growers have hit upon an ingenious solution: the square watermelon. When melons are young and still on the vine, Japanese growers sometimes place them in boxes. As they grow to fit the space within the box, they develop flat bottoms and sides, making them perfect for stacking. Square watermelons aren't yet available in this country, but just for fun, if you have a backyard garden, you may want to try growing your own. Melons For Moms
In what has been called one of the most critical discoveries of the twentieth century, researchers found that if all women of childbearing age consumed at least 400 micrograms of folate a day, the incidence of brain and spinal cord birth defects (called neural tube defects) could be cut in half or even more. For a long time, doctors weren't sure what folate did. They suspected that it played a role in preventing birth defects, but there wasn't strong evidence one way or the other. Then a study of almost 4,000 mothers revealed that those who got enough folate were 60 percent less likely to have children with brain and spinal cord defects than women who got smaller amounts. Folate, a B vitamin, is an essential ingredient when cells are dividing rapidly. It serves as the shuttle bus that carries fragments of proteins. When folate levels are low, these fragments, lacking transportation, may be left behind. As a result, the newly forming cells may have defects that can lead to birth defects. (Later in life, the same problem can lead to cellular changes that could lead to cancer.) So before you start shopping for pickles, put a few melons in your cart because they're very good sources of folate. A cup of honeydew, for example, contains 11 micrograms of folate, 3 percent of the Daily Value (DV). The Casaba variety are even better, with the same cup providing 29 micrograms of folate, 7 percent of the DV. If 7 percent doesn't sound like a lot, remember that a cup of melon is the equivalent of about five good bites. Most people eat two or more cups at a time, making it a very good folate find. The Fiber Fix
One thing that your digestive tract needs is a steady supply of dietary fiber. Fiber is so important, in fact, that people who don't get enough have higher risks for cancer as well as for a variety of digestive problems. The type of fiber that is found in melons, called soluble fiber, is tremendously important for helping to keep the colon healthy. Because soluble fiber absorbs water as it move through the digestive tract, it causes stools to get heavier and larger. As a result, they move more quickly through the intestine, reducing the amount of time that harmful substances in the stool are in contact with the colon wall. Getting more fiber can reduce the number of polyps in the gastrointestinal tract and also the risk of colon cancer. All melons contain some fiber, although honeydews beat out watermelon by quite a bit. Half a honeydew has nearly 3 grams of fiber, 12 % of the daily value. In The Kitchen Unlike most fruits and vegetables, which are easy to check for ripeness, melons hide their succulence or their toughness behind a protective rind. To get the best taste every time, here are a few tips you may want to try. Check the bottom. A watermelon that's pale-yellow or beige on the bottom was allowed to ripen on the vine and will probably be at the peak of freshness. If the color is uniform, however, it may have been picked early and won't deliver its full flavor. Take a sniff. Most of these super fruits (with the exception of watermelon) release a rich, fragrant odor when they're fully ripe. If you can't smell it in the store, don't take it home. Check the stem. When muskmelons are allowed to ripen in the field, the fruit slips off the vine, leaving the stem behind. So if you see a muskmelon with the stem attached, you'll know that it was picked early and isn't fully ripe. It's okay, though, if watermelons still have their stems. Slap it silly. Although thumping is the time-honored method for testing a watermelon's ripeness, a slap actually works better. If it sounds hollow rather than solid, it's ready to go. More Melons = Less Pressure
If you have high blood pressure, you're probably already getting less salt and more minerals in your diet. It's a good idea to get more melons as well. All melons, especially honeydews and crenshaws, are good sources of potassium, which is perhaps the most important mineral for keeping blood pressure down. The potassium in melons acts as a natural diuretic, removing excess fluids from the body. This is important because when fluid levels are high, blood pressure can rise. Plus, potassium keeps the artery walls relaxed. Relaxed arterial walls do not contract as strongly as more "taut" or rigid walls. This means that the blood pressure created with each heartbeat is not as great. The result, of course, is lower blood pressure-which can reduce the risk of stroke, heart disease, and other serious conditions. People with high blood pressure are often advised to get at least the DV of 3,500 milligrams of potassium a day. Melons make it easy.
Half a honeydew, for example, has about 1,355 milligrams of potassium, over a third of the DY. Watermelons also contain potassium, but only about half as much as honeydews or crenshaws. Getting the Most ~ Make it a honey. Even though watermelon is a decent source of nutrients, it contains so much water that they're very diluted. Ounce for ounce, honeydews have over twice the potassium and almost three times more folate. Buy them whole. Supermarkets often sell watermelons, honeydews, and other melons cut into halves or slices. This can save space in your refrigerator, but it won't save much in the way of nutrients. When the flesh of melons is exposed to light, the nutrients start to break down. So it's a good idea to buy melons whole. And once you've cut them, keep them covered in the refrigerator to prevent the vitamins from breaking down. Keep them cold. Folate is readily destroyed by heat, so it's important to store melons, whole or cut, in a cool, dark place. Honeydew & Blueberry Salad
1 honeydew 1 c. fresh blueberries 2 strips lemon rind (1" x 1/2" each) 1/4 c. blueberry vinegar (see note) 2 tsp.s sugar Preparation; Cut the honeydew in half, scoop out the seeds, and remove the flesh from the rind; discard the rind.
Cut the flesh into 3/4" cubes. Place in a large glass bowl. Add the blueberries and lemon rind.
In a small bowl, combine the vinegar and sugar.
Whisk until the sugar is dissolved. Pour over the fruit and toss gently. Cover and refrigerate for 1 to 2 hours. Again toss gently to mix. Remove and discard the lemon rind.
To serve, remove the honeydew and blueberries with a slotted spoon.
Makes 8 servings A Note: Raspberry vinegar is available in some large supermarkets. Blueberry vinegar, sold in some specialty shops, is especially good in this salad. The juice left from marinating the salad can be served with the salad or drained and refrigerated for a refreshing drink. Per Serving: calories 71, total fat 0.2 g., saturated fat 0 g., cholesterol 0 mg., sodium 18 mg., dietary fiber 1.5 g.
And there ya go, everything you wanted to know about melons.
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