8 Benefits of Kiwano (Horned Melon) and How to Eat It

Eight health benefits of kiwano include:

1. Rich in antioxidants: Alpha and beta tocopherol, two types of vitamin E, are found in the edible seeds of kiwano melons.
   • These antioxidants protect the health of the muscles and nerves by scavenging harmful free radicals.
   • The pulp includes lutein, lycopene, and beta-carotene, which preserve and repair DNA and delay aging.
   • The fruit includes vitamin C, which increases the skin's and body's production of collagen and may lessen the appearance of early signs of aging.
2. Can help prevent iron deficiency anemia: Kiwano melon is a high source of iron, which must be obtained through diet because our body is unable to create it on its own.
   • One of the most widespread nutritional deficits is iron deficiency anemia. Red blood cells, which deliver oxygen to the lungs and tissues, include hemoglobin molecules, which store iron.
   • Lack of this trace nutrient may result in anemia, impede oxygen delivery to the tissues and organs, and impair their ability to perform their duties.
3. Protects your heart: Kiwano melon is abundant in magnesium, an essential mineral that helps calm the heart (and body) muscles, control blood pressure, and guard against cardiovascular diseases.
   • High magnesium levels can reduce the risk of hypertension, stroke, ischemia, and coronary heart disease, as well as other metabolic syndromes such as diabetes.
4. Helps with depression: Kiwano melon contains two vital minerals, namely, zinc and manganese, which have a good effect on your mental health.
   • Researchers discovered a link between depression and micronutrient malnutrition. Combining antidepressant therapy with the consumption of zinc and magnesium (through supplements and diet) helps strengthen mental wellness. However, to prove the connection, more investigation is needed.
5. Improves digestion: Dietary fiber from kiwano melons may aid in better digestion and encourage regular bowel movements.
   • Additionally, this fruit's gelatin avoids constipation, reduces cramps and bloating, and may help guard against colon cancer and gastric ulcers.
6. Protects your vision: Kiwano contains zinc, which has been linked to a lower incidence of age-related macular degeneration, an eye condition that can result in blindness.
   • According to a study conducted in the Netherlands, eating a diet high in zinc lowers the risk of age-related macular degeneration.
7. Strengthening bone health: Healthy bones can be encouraged by magnesium in kiwano. Fragile bones and osteopenia have both been linked to magnesium shortage.
   • Insufficient magnesium intake in postmenopausal women might lead to reduced bone mineral density or more rapid bone loss.
8. Enhances skin health: Vitamin C is abundant in healthy skin. Your skin is better protected from UV damage with vitamin C, and it may lessen the effects of aging on your skin.
   • It aids in the recovery of burned or injured skin as well. Increased consumption of fruits and vegetables, such as kiwano, can help reduce sun damage-related hyperpigmentation (darkening of the skin).

The kiwano fruit can be consumed in a variety of ways. You may either eat it straight as a snack or combine the flesh with other fruits to make a luscious drink.

• For individuals who are traveling or are just thirsty, it is highly beneficial because it contains a large volume of water. Additionally, it can reduce blood pressure and enhance digestion.
• Kiwano fruit can be eaten in two major ways. You can either slice it lengthwise and scoop out the flesh with a spoon or chop it into transverse parts.
• The seeds can also be consumed, either by themselves or in combination with other fruits. Due to their robust flavor, they are typically not eaten by themselves.
• Although they are typically used in desserts, they can be found in salads, main dishes, and even drinks. Most often, the seeds are used as a decorative items.
• They can be very useful if you are hosting a dinner party and want to improve the presentation of the food. You can combine them with mashed potatoes to create small flower-shaped potatoes before serving them to your guests.

Kiwano is rich in important vitamins and minerals. It has high water content and few calories. Vitamins A and C, zinc, and lutein are the antioxidants found in the fruit. The antioxidants a-tocopherol and β-tocopherol, which are natural forms of vitamin E, are present in the seeds. 

According to the US Food and Drug Administration's Food Data Central, one cup (233 grams) of kiwano provides us with the following nutrients: