Horned melon, also called kiwano, is a bright and unusual fruit from Africa now enjoyed in many parts of the world. Its spiky orange skin and jelly-like green inside make it stand out in appearance and taste.
This article will cover the basics of horned melon, including its health benefits, how to choose and prepare it, and ways to add it to your meals. Whether you’ve never tried or are looking for new ways to use it, this guide will give you useful tips and ideas.
Horned melon is a healthy and tasty choice that can bring variety to your diet. Learn more about this unique fruit and how to enjoy it.
Horned melon is a nutritious tropical fruit known for its spiky orange skin and refreshing, jelly-like green pulp.
What Are Horned Melons?
The horned melon is a fruit of the cucumber family with juicy, emerald-green jellylike flesh. Other names like African horned cucumber, honey melon, hedged gourd, or horned melon also know it. Kiwano is native to South Africa’s semi-arid regions, including Botswana in the south and Nigeria in central Africa, but is now grown as far afield as Australia and New Zealand for export markets in Europe and America.
This exotic, eye-catching fruit makes a beautiful addition to salads and tropical fruit bowls. Its unique shape and striking color add a touch of drama to any table setting. Kiwano is a champion of drought resistance and can grow in arid climates where other vegetables may struggle. It can be found fresh or frozen in specialty stores and supermarkets, but it is best to ensure the highest quality when harvested early.
Horned melon is a good vitamin C, dietary fiber, calcium, magnesium, and iron source. It is also high in B-complex vitamins, thiamin, riboflavin, and niacin. It contains several other plant chemicals, including phenolic compounds and flavonoids, with antioxidant properties.
These bioactive compounds can have antifungal, antimicrobial, antidiabetic, and antihypertensive activities. According to epidemiological studies, consuming foods rich in these chemicals can help prevent cardiovascular and other chronic diseases.
Nutrition Facts of Horned Melon
Horned melons contain many vital nutrients. They are a good source of minerals like magnesium, potassium, calcium, and phosphorus. They also provide a good amount of iron, which is important for forming and maintaining healthy red blood cells that carry oxygen throughout the body. In addition, horned melons are rich in vitamin C, which increases iron bioavailability and helps prevent low iron levels.
Nutrition facts for 100 grams (3.5 ounces) of Horned melon include:
- Calories: 44
- Fat: 1.3 g - 2% of the Daily Value (DV)
- Sodium: 2mg
- Potassium: 123 mg - 3% of the DV
- Carbohydrates: 8 g - 2% of the DV
- Protein: 1.8 g - 3% of the DV
- Vitamin C: 8% of the DV
- Iron: 6% of the DV
- Magnesium: 10% of the DV
- Calcium: 1% of the DV
- Vitamin B6: 5% of the DV
Vitamins and Minerals
The edible and non-edible parts of horned melons are rich sources of phytochemicals. Their bioactive components exhibit various biological properties and can be used as natural food additives. They also provide a good source of vitamins and minerals.
The horned melons are rich in vitamin C, potassium, and minerals like calcium, magnesium, and phosphorus. They also contain important B-complex vitamins such as thiamin, niacin, riboflavin, and pantothenic acid. The fruits are also a good source of antioxidants, especially -carotene and tocopherols. These substances are important for skin health, eyesight, blood pressure regulation, and the immune system.
Health Benefits of Horned Melon
The horned melon (the Kiwano fruit, African horned cucumber, or jelly melon) is an exotic fruit with bright orange skin covered in rough thorns. It contains a delicious jelly-like substance and seeds that are a good Vitamin C, magnesium, calcium, iron, potassium, and vitamin A source. Its antimicrobial and antioxidant properties make it a beneficial addition to the diet.
Research has shown that horned melons can reduce cholesterol levels and protect against heart disease. It can also improve cardiovascular health by lowering blood pressure and inhibiting inflammation. Additionally, horned melon can help reduce chronic diseases and boost the immune system.
The seeds and pulp of horned melon contain natural antioxidants, including -tocopherol and lutein, that can fight free radical damage and protect eyesight. They are also an excellent source of Vitamin C, which plays a vital role in collagen production. Vitamin C helps repair damaged tissues, strengthen the immune system, and prevent infections.
Studies have shown that horned melon has antimicrobial properties, with the aqueous and methanolic extracts of the peel displaying strong activity against food-borne bacteria. The methanolic extract was more effective against fungi, such as Aspergillus flavus, Fusarium solani, and Trichophyton mentagrophyte, while the aqueous extract was more potent against bacterial strains. The antifungal effect of horned melon is influenced by the chemical composition of the peel and the extraction solvent used.
Side Effects of Horned Melon
Horned melon, or kiwano, is a healthy fruit with many nutrients. However, it might not suit everyone and cause certain issues.
Allergic Reactions
Some people may have allergies to horned melon. Symptoms like itching, swelling, or trouble breathing could occur. Those allergic to similar fruits, like melons or cucumbers, should be careful.
Stomach Problems
Horned melon has a lot of fiber, which is good for digestion but can cause problems like gas, bloating, or diarrhea if eaten in large amounts. This is more likely for those not used to eating high-fiber foods.
Medicine Interactions
The fruit has potassium, which is good for health. However, too much potassium can be harmful for people taking certain medications or those with kidney problems. It can lead to hyperkalemia, which affects the heart and muscles.
Choking Hazard
The seeds in horned melon are slippery and can be hard to swallow. This might be a concern for young children or older adults. Cutting the fruit properly can help reduce this risk.
In short, horned melon is nutritious, but eating it in moderation is important. If you have any health concerns, speak with a doctor first.
Tips for Choosing Horned Melon
Horned melon, called kiwano, is a unique fruit packed with nutrients. Picking a good one helps you enjoy its best flavor and freshness.
Look at the Color
A ripe horned melon has bright orange skin with sharp spikes. Avoid mostly green ones, as they might not be ready to eat.
Check the Firmness
The fruit should feel firm but not too hard. A little softness means it is ripe. Stay away from fruits that are too soft or have cracks.
Inspect the Spikes
Healthy spikes are firm and unbroken. The fruit might not be fresh if the spikes look damaged or wilted.
Smell the Fruit
A fresh horned melon has a light, sweet smell. If it smells bad or sour, it could be spoiled.
You can enjoy its taste and benefits by choosing a ripe and fresh horned melon.
Tips for Preparing Horned Melon
Horned melon, also called kiwano, is a colorful fruit with a unique taste. Preparing it the right way makes it easier to enjoy.
Wash the Skin
Rinse the horned melon under clean water to remove dirt. A soft brush can help clean around the spikes.
Cut Safely
Place the fruit on a steady cutting board and cut it in half with a sharp knife. Be careful, as the spiky skin can be tough to handle.
Scoop the Pulp
Inside the fruit is bright green jelly-like flesh with seeds. Use a spoon to scoop it out. The pulp can be eaten plain or added to other dishes.
Add to Recipes
Horned melon works well in fruit salads, drinks, or desserts. Its flavor pairs nicely with other sweet or tangy foods.
With simple steps, horned melon becomes an easy and tasty meal addition.
Tips on Including Horned Melon in Meal
Including horned melons in your diet can add more vitamins and minerals to your meals. However, it’s important to talk to your doctor or a registered dietitian before making any major changes to your diet.
In addition to its unique flavor and eye-catching appearance, horned melons are loaded with nutrients. Their diverse nutrient profile helps to regulate body functions and keep you healthy. They can also be used as a natural remedy for various health problems.
While horned melons aren’t common in grocery stores, you can find them at local farmer’s markets and specialty produce retailers. When purchasing horned melons, look for fresh, brightly colored fruits with intact horns. The horns should be soft to the touch and slightly curved toward the center of the fruit. Avoid melons with water-soaked spots and accelerated yellowing and softening, indicating they’re unripe or overly mature. Ideally, horned melons should be eaten at room temperature or cold to ensure they’re as fresh as possible.
