But while you happen to be munching on your favorite melon this summer—whether which is poolside, at a barbecue or as a submit-training snack—you’ll be happy to know that melons present a great deal far more than just hydration. The frequently consumed melons in the U.S., namely watermelon, cantaloupe and honeydew, are also packed with crucial vitamins like anti-oxidants. “While most [melons] have similar nourishment compositions these as protein and energy, they change in natural vitamins and minerals,” suggests Bridgette de Juan, a registered dietician at Orlando Health and fitness.

With melons coming into time, this is a glimpse at what each style delivers to the table—and why you need to finally be taking in all 3 on repeat this summer season.

2 key advantages of melons that make them a summer season fruit MVP

1. They have strong antioxidant qualities

You might have listened to a nutritionist or registered dietician use the phrase “eat the rainbow,” which is simply just a catchy way of stating that you ought to regularly consume fruits and veggies in a wide range of colours. That’s for the reason that these shades come from diverse pigments, each of which has its very own slate of health advantages.

The signature hues of watermelons and cantaloupe come from pigments known as carotenoids that have strong antioxidant houses. Watermelon’s prosperous purple coloration will come from lycopene, a carotenoid that is also located in other purple create, like tomatoes and guavas. “Lycopene is identified to act as a effective antioxidant by eradicating squander and relieving injury from cells,” says de Juan, incorporating that research demonstrates that lycopene can assistance minimize the threat of continual ailment, neurodegenerative problems, and certain cancers. (Scientific tests also advise that lycopene may possibly aid decrease the risk of cardiovascular disorders.)

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Cantaloupe melons, on the other hand, get their reddish-orange hue from beta carotene, a carotenoid that is transformed to vitamin A by the human body. In reality, in accordance to de Juan, cantaloupes are the richest sources of vitamin A (great for your eyes) of the a few popular varieties of melons. And, between the a few, they also present the most vitamin C (recognised to strengthen the immune program.)

Cantaloupe melons also have the most fiber and are wealthy in potassium, a important mineral that de Juan notes “can assist to aid a nutritious blood strain.”

2. Consuming melons can enable you continue to be hydrated

So, about that hydration element. Melons are acknowledged to be hydrating throughout the board, but it may shock you to discover that despite owning the phrase “water” in its title, watermelon is in fact considered the the very least hydrating of the a few. The title of “most hydrating” really goes to honeydew. (Which you can use to whip up a considerably less acidic model of lemon drinking water.)

“According to the USDA Agricultural Analysis Provider, honeydew will come in selection one as the maximum in free drinking water, cantaloupe selection two, and watermelon in 3rd put,” suggests de Juan, adding, “it may really feel like watermelon has the most water simply because of its lower fiber contents which is why it feels so tender and juicy when we get a bite.”

Like the other melons, honeydew also incorporates a great quantity of vitamin C and potassium—another very good rationale to include this sweet, green-fleshed melon to the menu.

Delectable strategies to add melons to a summer season diet

Melons, of class, are flawlessly tasty when eaten contemporary as a snack, no matter if sliced or cut into cubes. Even so, you really do not have to confine them to the fruit platter they can also be included into both equally sweet and savory dishes. “Nothing says summertime like a interesting watermelon, mint , and feta cheese salad,” claims de Juan. (Duchess Kate Middleton would concur.)

And adults and minor types alike can appreciate melon “fries,” like in this fun recipe from Abbey Sharp, RD. Of course, if you want to slay dessert, you can test whipping up a watermelon pizza.

De Juan also implies wrapping cantaloupe slices in prosciutto for an Italian-model appetizer. “There is alway something for every person,” she states.