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Rani et al. (2019), in an article titled “Incredible Benefits of Exotic Kiwano (Horned Melon) for Wellness, Vigour, and Vitality,” address an issue that adds value to the topic of health and fitness. Everyone needs to be healthy and fit to live longer, be active and enjoy life. Regarding a balanced diet, people are encouraged to eat fruits rich in nutrients. Although not common, horned melon is one of the fruits, performing other fitness roles besides supplying nutrients to the body. Through the review of the article by Rani et al. (2019), Kiwano is established as an important fruit worth mentioning while health and fitness because it provides nutrients and reduces body weight.
About Horned Melon
First, Rani et al. (2019) provide a brief description of the Horned melon. The horned melon, scientifically called Cucumis metuliferus, is a peculiar-looking fruit that originated from the southern and central regions of Africa. Some other common names used to refer to this fruit are Kiwano, jelly melon, horned cucumber, and hedged gourd. This fruit is nicknamed blowfish in the US and looks like an oval melon with horn-like spines. It is edible but often used for food decoration, alongside enhancing healthy lifestyles. A ripe horned melon has yellow-orange skin and lime-green flesh with a tart taste. It belongs to the Cucurbitaceae family, which provides nutrients to combat diseases caused by nutrient deficiency.
Roles of Horned Melon in Promoting Good Health
Rani et al. (2019) also addressed various roles of Kiwano in promoting good health. Horned melon has two antioxidants (i.e., β-tocopherol and α-tocopherol), assuming the organic form of vitamin E. Vitamin E is beneficial in various ways, including maintenance of healthy skin, nerves, muscles, blood vessels, and heart. Explicitly, vitamin E assists in neutralizing damaging free radicals that cause chronic diseases (e.g., cancer and cardiovascular diseases). Ideally, this vitamin flushes out carcinogenic substances from the body, reducing cancer risk. The presence of oleic, accompanied by low cholesterol, also improves cardiovascular health. The carotenoid content of the fruits, commonly known as vitamin A, helps repair and protect the DNA, eventually reducing the aging rate. In addition, vitamin A fortifies the strength of the mucosal lining that protects the body from infection through the intestinal tract, nasal passages, and throat.
The presence of dietary fiber in horned melon is beneficial to the digestion process. Ideally, dietary fiber improves digestion by maintaining a healthy digestive tract and regulating bowel movements. Horned melon is gelatinous, which helps it in preventing constipation, besides reducing bloating and cramping. The high content of minerals (e.g., calcium and zinc) promote the growth and development of bones. Moreover, calcium mineral in isolation assists in preventing and treating bone-related infections such as osteoporosis. Zinc mineral aids the metabolic process involving insulin secretion and its use in regulating blood sugar levels in the body. The regulation of blood sugar levels is reinforced by magnesium, which is part of the contents of horned melon—potassium mineral help in boosting muscle strength.
Roles of Horned Melon in Promoting Fitness
Last but not least, Rani et al. (2019) noted the roles of Kiwano in promoting fitness. Excess weight is a condition that tremendously reduces a person’s fitness. Horned melon contains more than 80% of water, preventing the risk of weight gain when consumed. Besides having lower calories, horned melon is rich in dietary fiber, vitamin C, vitamin A, iron, magnesium, and calcium. Due to its nutrient content, this fruit assists our body to get the energy needed to fight weight gain.
In conclusion, weight reduction is one of the strategies people use to maintain their fitness and live healthily. The attention has been focused on regular physical exercise, notwithstanding horned melon can easily enhance weight loss. Therefore, the horned melon should be addressed when looking into health and fitness. It has nutrients that protect the body from infections and disorders. Also, its higher water content makes it suitable for weight reduction when consumed by individuals with excess weight.
Reference
Rani, B., Singh, U., Ram, L., Sharma, R., Chharang, H., Sharma, A., & Maheshwari, R. K. (2019). Incredible benefits of exotic kiwano (horned melon) for wellness, vigour, and vitality.International Journal of Biological Innovations, 1(2), 56-59.
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