Light, green and refreshing, eating the cool vibrantly coloured pulp from inside a Kiwano melon certainly feels like it’s doing our bodies a good thing. But this exotic fruit is also contains vital nutrients that balance, nurture and strengthen our body – and our minds.
What are the main nutrients in Kiwano?
The key nutrients found inside Kiwano melon are great for helping combat some of the stresses created by a busy modern lifestyle. Reducing tiredness, easing muscle tension, promoting healthy sleep and keeping us (“ahem”) regular are just a few of the health benefits of eating Kiwano melon. Let’s start with the key nutrients and dig into what they can do for us.
1. Magnesium
Kiwano is a good source of magnesium and contains 29mg per 100gm of fruit – the equivalent magnesium content of banana but with far fewer natural sugars. (For reference, 100g is a little less than half a medium sized Kiwano. )
Magnesium is the on-trend nutrient at the moment and for very good reason. It supports hundreds of chemical reactions in your body – in fact, every cell in your body needs it to function.
Recently there’s been growing recognition we may not be getting enough. Some studies suggest that about 60% of US adults do not consume the Recommended Daily Amount (RDA) for magnesium.
Some of the important benefits of magnesium include:
- Necessary to maintain strong teeth and bone structure
- Contributes to reducing tiredness/fatigue
- Contributes to normal psychological function
- Aids energy metabolism
- Needed for normal muscle and nerve function (which is why sometimes eating magnesium rich foods can be recommended if you suffer from muscle cramping).
Magnesium is also promoted by nutritionists for a more restful sleep by helping the muscles and nerves relax.
Other good sources of magnesium include wholegrains (such as buckwheat, oats, brown rice), nuts, pumpkin and sesame seeds, chocolate, avocado, bananas, yoghurt and green vegetables.
For more on this mega-mineral, check out our blog Why magnesium is so important for good health.
2. Potassium
Potassium is an electrolyte which conducts electrical impulses around our body. With 285mg per serve (1/2 a medium size fruit), Kiwano melon is a good source of potassium. The benefits of potassium include:
- normal water and electrolyte balance
- normal growth and development in children
- normal functioning of the nervous system
Other potassium-rich foods include leafy greens, avocados, tomatoes, potatoes, beans and bananas.
3. Dietary Fiber
Kiwano is a source of dietary fibre, with 3.1gm per serve. Fibre is important for maintaining regular healthy bowel movements, and bowel health in general. Fibre-rich foods also tend to be more filling, helping us to maintain a healthy weight.
Sources of fibre include: whole-grains, fruits, vegetables, beans, peas and other legumes, nuts and seeds.
More surprising benefits of eating Kiwano Melon
4. It’s very low in natural sugars
All fruit contains naturally occurring sugars. While some diet plans chose to avoid fruits, they also miss out on an incredibly wide variety of nourishing (and crucial) minerals and vitamins.
Choosing fruits that are low in natural sugars is an alternative option. The amount of natural sugars in fruit varies considerably – for example, Kiwano Melon contains only 3.8gms per 100gm of fruit, while an apple contains 10gm per 100gm.
To find out more about the natural sugar content of fruits, visit our blog on the top 10 low sugar fruits.
5. It’s hydrating
Like other melons, Kiwano melon is incredibly hydrating – with up to 89% of its weight being water. It’s also a source of potassium, an electrolyte that aids in mantaining a normal water balance.
6. It’s very low calorie
At only 36 cals per 100g (that’s approximately the pulp in half a Kiwano), Kiwano is a filling, nutrient-rich way to add flavour, without adding empty calories.
For a bunch of deliciously exciting ways to incorporate the health benefits of Kiwano into your diet, visit our recipes page or head on over to the gram at @enzedexoticskiwano.
