Horned Melon (Kiwano)

Horned melon , also known as prickly cucumber, prickly melon, African cucumber or kiwano, is a member of the cucumber and melon family. This exotic fruit originates from Africa, but is grown in various places around the world. It is also known as African horned cucumber, jelly fruit and English tomato. It tastes like cucumber. Some people liken it to the middle ground between a banana and a kiwi.

Kiwano (Cucumis metuliferus) is an exotic strange-looking fruit from central and southern Africa. When ripe, its dense outer shell is bright orange and covered with small thorns or horns. The inside contains gelatinous, green or yellow matter, which contains many edible seeds. Kiwano is not a fruit that can be easily found on a fruit stand.

Health benefits

Horned melon contains a number of vitamins and minerals, many of which play an important role in its ability to have a positive effect on health.

A kiwano fruit, which weighs about 209 grams, has only 92 calories and many useful trace elements:

• vitamin C: 18% 
• vitamin A: 16%
• vitamin B6: 7%
• magnesium: 21%
• iron: 13%
• phosphorus: 8%
• zinc: 7%
• potassium: 5%
• calcium: 3%

* The percentages are based on the minimum daily requirement.

Kiwano melon consists mainly of water. It is relatively low in calories, carbohydrates and fats.

African cucumber contains several powerful antioxidants, some of which are the nutrients themselves. Antioxidants are compounds that are found in certain foods and can protect against cell damage caused by oxidative stress in the body.

Oxidation reactions are a normal part of human metabolism, but too much oxidative stress can lead to inflammation and impaired cellular function over time. You can minimize this potential harm by providing your body with an adequate intake of foods rich in antioxidants, such as melon.

The main antioxidants in the African fruit are vitamin C, vitamin A, zinc and lutein. Together, these substances reduce inflammation and prevent chronic diseases such as diabetes, heart disease and some cancers.

Edible seeds, which are found in the pulp of the fruit, provide vitamin E, which also has antioxidant properties.

Kiwano melon is a good source of iron. Provides about 13% of daily needs. Red blood cells store a substance containing iron called hemoglobin, which is used to transport oxygen through the body.

An adequate supply of iron is needed for the body to produce enough healthy red blood cells.
Plant sources of iron, such as melon kiwano, contain a form of the mineral known as heme-free iron. This form is not assimilated as efficiently as iron from animal sources.

Binding of non-heme iron with vitamin C increases the rate of its absorption. The African fruit also supplies a significant amount of this vitamin, which can improve the absorption of iron present in the fruit, making it more effective in supporting red blood cell production and oxygen transport.

The African fruit has a low glycemic index, which means that it does not cause a significant jump in blood sugar after consumption. It is a rich source of magnesium - a mineral that is directly involved in the metabolism of glucose (sugar) and insulin. According to one study, kiwano melon extract significantly reduced blood sugar in diabetic rats, but not in animals with normal blood sugar levels. More research is needed to determine if this fruit affects blood sugar in humans.

It is often thought that only water is synonymous with hydration. Electrolytes, such as potassium, magnesium and sodium, are needed to maintain hydration. Kiwano is composed of about 88% water and contains carbohydrates and electrolytes, which makes it ideal for increasing hydration. Consuming it on hot summer days or after vigorous exercise can keep a person well hydrated throughout the day.

Kiwi melon contains magnesium and zinc - two minerals that are closely linked to mental health and maintenance of brain function. They are also involved in the production of neurotransmitters that affect mood and are associated with certain disorders, such as depression and anxiety.

There are very few studies that focus specifically on the effect of this exotic fruit on human health. However, many of the nutrients that the fruit contains are known to maintain the systems in the body.

• Kiwano melon provides nutrients such as magnesium, vitamin C and zinc that support bone remodeling and bone strength.
• Vitamin C and water in the melon can help produce collagen, heal wounds, prevent sun damage and healthier skin.
• The African fruit is a rich source of magnesium and potassium. These two minerals can reduce inflammation, prevent plaque buildup, and help regulate blood pressure.
• The nutrients contained in the fruit - vitamin C, zinc, iron and magnesium - are vital for maintaining a healthy immune system.

How is it consumed?

The African cucumber looks like something that is not consumed rather than an edible fruit. However, it is completely edible. The outer bark is thick and covered with tiny spikes. Before it ripens, it is dark green, but in the process of ripening it becomes creamy in color.

The outer skin of the fruit is edible, but many people prefer only the inside, which is full of seeds. Many also eat the seeds, as their large amount makes it difficult to remove them from the pulp. If you want to eat the bark, you must first remove the thorns.

The taste of the horned melon is soft and slightly sweet, similar to its close relative - the cucumber. When very ripe, it may have a slight banana flavor.

The easiest way to eat melon kiwano is to cut it in half and eat directly from the fruit with a spoon. Some people salt or sweeten it to improve its taste. You can eat it fresh or cooked, prepare a smoothie with the pulp of the fruit or take it in combination with yogurt, granola or ice cream. It is a very good addition to sauces and dressings.

Contraindications

Kiwano is an excellent source of many nutrients, such as vitamins, minerals, antioxidants, phytonutrients, polyphenols, carotenoids, flavonoids, dietary fiber and more. Precisely because of their presence, this fruit provides a number of health and beauty benefits.

It has been found that some people may be allergic to the fruit and should avoid consuming it. Common allergic reactions caused by the consumption of horned melon are skin rashes, itching, swelling of the mouth, tongue, lips and face and others.

Since kiwano belongs to the cucumber family, if you are allergic to them, it is very likely that you also have horned melon.

Regular consumption of a moderate amount of melon is very useful for relieving hypertension or high blood pressure, which is a major health problem that affects millions of people around the world and is a major cause of various cardiovascular problems. Potassium in the fetus acts as a natural vasodilator, which means that it relaxes blood vessels, improves blood circulation and thus provides relief from high blood pressure or hypertension.

Although the fruit is useful for regulating high blood pressure, it is recommended to eat in moderation. The potassium in it can lower blood pressure to an abnormally low level, leading to hypotension.

It has been found that regular and moderate intake of kiwano is very useful for patients with diabetes and those who are at risk of developing this disease due to its low glycemic index. This is what ensures that it releases sugar into the blood at a slow rate and does not cause a sudden spike in blood sugar levels.

It is recommended that the melon be consumed in moderation, as it can lower blood sugar a lot and lead to hypoglycemia. If you are taking diabetic medications that have the same effect, then eating too much sneeze can make the condition worse.