Kiwano or horned melon: Health benefits that you can enjoy
What's the story
Kiwano, a tropical fruit native to Australia, Africa, and certain Pacific islands, is also known as jelly melon.
Because of its orange peel and spikey spurs when it matures, it is also occasionally referred to as orange spiky fruit.
The seeds found in them are rich in minerals, including magnesium, manganese, copper, and selenium.
Let's explore some health benefits of kiwano or horned melon.
Benefit 1
Increases the production of red blood cells in your body
Kiwano meets around 13% of your daily iron requirements and is a rich source of this mineral.
Therefore, for your body to produce enough healthy red blood cells for appropriate oxygenation, it needs a sufficient amount of dietary iron, making kiwano a healthy choice to do so.
Additionally, you can also get rid of iron deficiency (anemia) with regular consumption.
Benefit 2
Improves your skin health
Kiwano is loaded with a good amount of vitamin C.
Vitamin C may lessen the damage caused by aging naturally and helps shield your skin from UV damage.
It also aids in the healing of burns and lesions on your skin.
Consuming more fruits and vegetables, such as kiwano, can aid in mitigating sun-induced hyperpigmentation, which is the darkening of the skin.
Benefit 3
Amps up your mood
According to several experts, both magnesium and zinc have a role in the synthesis of neurotransmitters that affect mood and are connected to a number of mood disorders, including anxiety and depression.
Healthline reports that a research examined the efficacy of magnesium treatment for 126 participants with moderate depression and anxiety disorders.
Individuals who took magnesium reported notable symptom improvements.
Benefit 4
Manages your blood sugar levels
As kiwano has a low glycemic index, it prevents sudden spikes in blood sugar.
Additionally, kiwano's high magnesium content (21% of the recommended daily intake) helps control blood sugar. It has been found that individuals with low magnesium levels may experience long-term diabetes.
Insulin resistance, a condition where your body fails to use insulin as intended, has also been linked to low magnesium levels.
Benefit 5
Good for your eyes
Kiwano's zinc content has been linked to a lower risk of age-related macular degeneration, an eye condition that can result in vision loss.
A multitude of studies around the world have noted that a zinc-rich diet is associated with a lower incidence of age-related macular degeneration.
Beta-carotene and vitamin A are plentiful in kiwano and can help enhance overall vision.