Horned melon Nutrition facts
Horned melon is a cucumber family fruit juicy, emerald-green, jellylike flesh. Some of the common names of this semi-arid, yellow-orange, oblong-shaped fruit are kiwano, melano, African horned cucumber, jelly melon, hedged gourd, horned melon, etc.
Scientific name: Cucumis metuliferus E. Mey. ex Naud.
Family: Cucurbitaceae.
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Fresh horned melon. Photo courtesy: Travis Rigel |
Horned melon is native to the semiarid regions of South Africa; from Botswana in the south to Nigeria in central Africa. Nowadays, it is grown as far as New Zealand and Australia for the export market to the USA and Europe.
Horned melon is a monoecious, climbing, annual herb. In its natural habitat, it climbs on any supports it comes across like trees or shrubs.
It bears several attractive, oval to ellipsoid fruits, each measuring about 3 to 5 inches in length and 2 to 3 inches across, and has thick, shiny, variegated skin studded with many bumpy thorns all over the surface.
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| Kiwano fruits on a vine. Photo courtesy: Muséum de Toulouse |
Inside, kiwano has the same appearance as cucumbers. The edible part consists of numerous flattened seeds, 6-9 mm long and embedded in a light green or emerald-green, jelly-like flesh. Unlike in cucumbers, however, the peel is inedible and should be discarded.
Its flesh tastes rather bland or very mildly sweet, described as musky, banana flavor.
9 Health benefits of Horned melon (kiwano)
Horned melons are low-calorie fruits. 100 grams of fresh fruit contains just 44 calories. Nonetheless, this tropical melon is endowed with health-benefiting phytonutrients, dietary fiber, minerals, and vitamins.
The antioxidants present in kiwanos have been scientifically proven to be anti-inflammatory, and skin-protective, and may help prevent cancers.
Fresh melons carry good amount of phenolic compounds such as β-carotene, and zea-xanthin.
Zeaxanthin helps protect the retina from "age-related macular related macular disease" (ARMD) by filtering harmful ultraviolet rays, especially in older adults.
Further, kiwano carries 143 IU/100 g of vitamin-A. Together with pigment compounds, vitamin A acts as an antioxidant and takes part in night vision, the maintenance of healthy mucosa and skin, and bones. Consumption of natural vegetables and fruits rich in flavonoids is known to help protect from lung and oral cavity cancers.
Fresh kiwano fruit contains 5.3 mg (9% of DV) of vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful free radicals.
Fresh Horned melon is a modest source of potassium and other electrolytes. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure caused by sodium.
100 g of fresh fruit provides 1.1.3 mg (14% DV) of iron and 40 mg (10% DV) of magnesium. It is also a good source of minerals like phosphorus, calcium, magnesium, and other trace elements.
Further, they carry average levels of vital B-complex vitamins such as thiamin, niacin, folic acid, riboflavin, and pantothenic acids.
| Principle | Nutrient Value | Percent of RDA |
|---|---|---|
| Energy | 44 Kcal | 2.2% |
| Carbohydrates | 7.56 g | 5.8% |
| Protein | 1.78 g | 3% |
| Total Fat | 1.26 g | 6% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Folates | 3 μg | <1% |
| Niacin | 0.565 mg | 3.5% |
| Pantothenic acid | 0.183 mg | 3.5% |
| Pyridoxine | 0.063 mg | 5% |
| Riboflavin | 0.015 mg | 1% |
| Thiamin | 0.025 mg | 2% |
| Vitamin-A | 147 IU | 5% |
| Vitamin-C | 5.3 mg | 9% |
| Electrolytes | ||
| Sodium | 2 mg | <1% |
| Potassium | 123 mg | 2.6% |
| Minerals | ||
| Calcium | 13 mg | 1.3% |
| Copper | 0.020 mg | 2.5% |
| Iron | 1.13 mg | 14% |
| Magnesium | 40 mg | 10% |
| Manganese | 0.039 mg | 1.5% |
| Phosphorus | 37 mg | 5% |
| Zinc | 0.48 mg | 4% |
Selection and storage
Fresh kiwano fruit can be found year-round in some African regions of Malawi and Nigeria. In the US markets, however, their availability is still limited to big cities supermarkets.
Buy firm these melons with deep, bright yellow-orange skin and intact horns over the surface.
Avoid soft, and those with blemishes or soft spots on the skin. Kiwano, like banana, are rare fruits which are susceptible to chill injuries.
Kiwanos have a very long shelf life and store well when kept in a cool, dry place for up to 3-6 months. Do not refrigerate.
Take care while handling sharply spiked melons as they may inflict stabbing injury on your hands.
Preparation and serving methods
At home, wash the fruit in cold running water and mop dry using a soft towel. To prepare, trim away the top calyx and tips. Using a paring knife, cut the fruit in half lengthwise. Scoop seed-filled juicy pulp using a spoon. You can also cut it into slices or wedges to eat like a melon.
Serving methods:
Kiwano is quite unappetizing because of its bland, neutral taste. Sprinkle some sugar, if desired.
Strain the fruit pulp for juice and spoon over ice cream or fruit salads as you do in passion fruit.
Safety profile
Being a member of cucurbitaceae, horned melons (kiwanos) may compose triterpenoid compounds, particularly cucurbitacin-B. It may cause gastrointestinal disturbances like stomach pain, vomiting, and diarrhea. stomach pain may be self-limiting.
Taste a spoonful of juicy pulp before eating the whole fruit to ensure that it is not from a bitter stock. If found; the whole fruit should be discarded. In case of discomfort after consumption, one should seek medical help. (Medical Disclaimer).
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Further Resources:
Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.
NC State University-Kiwano fruit (jelly melon)..