A few reasons why melons are so good for you

These wonderful fruits are loaded with nutritional powers. Melons — from cantaloupe to watermelon — may help prevent acne, cardiovascular disease, certain cancers, respiratory illness and vision loss.

So what's in melons that makes them so healthy? The answer is lengthy -- here are just  few crucial vitamins and nutrients found in melons:

Beta-carotene:

• Because of its orange hue, cantaloupe is the best melon source of this healthful orange-yellow pigment, which may protect against acne, certain forms of cancer and vision loss.
• A 250 gram (one cup) serving has three milligrams of beta-carotene.

Lycopene:

• Studies link a lycopene-rich diet with a low risk for heart disease and cancer, particularly prostate cancer.
• Watermelon is a particularly good source of this antioxidant pigment, which lends reddish colour to watermelon flesh; 250 grams (one cup) contains nine milligrams of lycopene.

Pectin:

• The soluble pectin fibre in melons helps to lower cholesterol; there are 0.4 grams per 250 grams (one cup) of fruit.

Potassium:

• Cantaloupe and honeydew are especially good melon sources of this vital mineral, which is linked to lower blood pressure and a reduced incidence of heart disease and stroke.
• A 250 gram (one cup) serving of these melons has about 360 milligrams.

Vitamin C: 

• Melon is a good source of this antioxidant vitamin, which may enhance the immune system and may be beneficial for respiratory infections.
• Cantaloupe and honeydew are particularly high, with an average of 50 milligrams per 250 grams (one cup).

Zeaxanthin: 

• A vital component in the retina of the eye, this carotenoid helps to shield against damaging ultraviolet radiation, protecting against vision loss.
• Honeydew is the best melon source of zeaxanthin.

• To best preserve nutrient content, buy melons whole (some markets offer halves, quarters or cubes).
• Certain nutrients, especially vitamin C, are diminished by exposure to air.

• An excellent choice for weight loss, these nutrient-dense (and water-dense) fruits average 50 calories and 0.5 grams of fat per 250 grams (one cup) of cubes, and provide ample fibre and just enough sweetness to satisfy the appetite.

Adding melons to your current diet is an easy way increase your vitamin intake and instantly make yourself healthier. Here are a few tips:

• Serve watermelon wedges with slices of feta cheese.
• Puree honeydew with fresh lime juice, honey and mint, and chill. Serve as a dessert soup.
• Make a salad with cut-up plum tomatoes, cantaloupe and cubes of mozzarella cheese, and toss with a balsamic vinaigrette.
• Freeze chunks of assorted melon, then puree to make a sorbet.
• Make a fresh melon salsa with cantaloupe or honeydew, chopped fresh basil, lemon or lime juice, and pickled jalapeños. Serve with fish or chicken.
• Add small chunks of cantaloupe to tomato sauces.
• Garnish hot tomato soup with a chilled, diced cantaloupe or honeydew.

Now there's no excuse for not adding melons to your diet -- they're healthy, and it's so easy! Plus, the fact that they are delicious doesn't hurt.