Health Benefits of Kiwano
Medically reviewed by Kayla Girgen, RDMedically reviewed by Kayla Girgen, RD
Kiwano melon (Cucumis metuliferus) is an exotic fruit with a unique appearance. Its outer layer is bright orange with many spiky horns. Its inner contents are equally eye-catching: yellow or lime-green gelatinous flesh with edible seeds.
This fruit is sometimes referred to as African cucumber, horned melon, or jelly melon. It is part of the Cucurbitaceae family and is found in Africa's tropical and subtropical regions. It is also commercially produced in other parts of the world, such as New Zealand, France, China, Australia, and Israel.
Kiwano is known for its anti-microbial, anti-ulcer, and hypoglycemic properties.
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May Support Gut Health
Eating kiwano may support your gut health, which contributes to overall health. Research has proven that your gut microbiota is involved in various biological pathways, including energy production, lipid and glucose metabolism, and immunity.
Your gastrointestinal (GI) tract is home to millions of microorganisms, and an imbalance may contribute to many chronic health conditions, such as type 2 diabetes, intestinal bowel diseases (IBD), and some types of cancer.
Research has linked extract from the kiwano peel to various gut health benefits. For example, polysaccharides derived from the kiwano melon peel can ferment into short-chained fatty acids that support the growth of beneficial gut bacteria. The resulting effects on metabolism can help regulate type 2 diabetes, inflammation, and weight management.
Rich in Antioxidants
Kiwano has an impressive antioxidant profile, rich in vitamin C, beta-carotene, and various polyphenols. These potent compounds play a crucial role in immunity by fighting harmful free radicals and protecting cells from damage caused by oxidative stress.
Research has shown that much of kiwano's polyphenol content is in its seeds. The seeds contain an oil packed with carotenoids and tocopherols that reduce the damage of free radicals that contribute to cardiovascular disease and some cancers.
Kiwano also contains lutein and rutin, which offer antioxidant and anti-inflammatory properties. Rutin improves the bioavailability of hyaluronic acid and strengthens the antiviral, anti-inflammatory, and antioxidant effects of vitamin C in the body. When included in a well-balanced diet, kiwano can support preventative health efforts by keeping oxidative stress in your body at bay.
May Support Red Blood Cell Production
Kiwano is a great source of iron, which can support red blood cell production. One cup of kiwano provides 2.63 milligrams (mg) of iron, approximately 32.8% of the average healthy male's daily needs. Iron deficiency is linked to decreased red blood cells, as iron is necessary for the formation of hemoglobin.
Hemoglobin is the iron-containing part of red blood cells that transports oxygen throughout the body. A deficit in these healthy red blood cells can lead to fatigue, impaired cognitive function, weakness, GI disturbances, and poor body temperature regulation.
Kiwano melon is also rich in vitamin C, which enhances the bioavailability of iron. Regularly including kiwano melon in a well-balanced diet can support healthy iron stores.
May Support Blood Sugar Control
Thanks to its balanced macronutrient profile, the horned melon may be an excellent choice for those trying to control their blood sugar levels. One cup of kiwano provides 17.6 grams (g) of carbs, 2.94 g of fat, and 4.15 g of protein.
Your body breaks down the carbohydrates into glucose, which enters your bloodstream and gives you energy. However, your body is also tasked with digesting the protein and fat content, helping to prevent unwanted blood sugar spikes and crashes.
Kiwano is also an excellent source of magnesium, which has been linked to improvements in glucose metabolism in those with or at risk of diabetes. Research has shown that magnesium can improve insulin sensitivity. Including kiwano in a carbohydrate-consistent, well-balanced diet can benefit those managing diabetes or trying to regulate their blood glucose level effectively.
A healthcare provider or registered dietitian can help you incorporate the melon into your diet to suit your nutrition and glucose monitoring needs.
Nutritional Facts of Kiwano
Like its unique appearance, kiwano melon offers a unique nutrition profile. As a fruit, it's carbohydrate-dense and low in calories. However, approximately 16% of its calories come from its protein content.
Kiwano is also rich in various vitamins and minerals, providing a significant percentage of the Daily Value (DV) for some. For example, it is an excellent source of vitamin C, which is essential to immune function and other avenues of health.
People with a history of renal disease may need to limit their intake of kiwano. It is rich in several minerals that the kidneys filter out, such as potassium, magnesium, and phosphorus.
One cup of kiwano melon (233 g) provides:
Calories: 103
Fat: 2.94 g
Sodium: 4.66 mg
Carbohydrates: 17,6 g
Added sugars: 0 g
Protein: 4.15 g
Vitamin C: 12.3 mg, or 13.7% of the Daily Value (DV)
Magnesium: 93.2 mg, or 22.2% of the DV
Iron: 2.63 mg, or 32.8% of the DV
Potassium: 287 mg, or 8.4% of the DV
Phosphorus: 86.2 mg, or 12.3% of the DV
Risks of Eating Kiwano
Kiwano melon is generally well-tolerated and safe for the average healthy adult. However, it can be associated with potential adverse effects for some, starting with its spiky outer layer. If not handled carefully during preparation, its spiky horns could cause a surface-level injury on the skin. People with an allergy to melon may need to exercise caution when including kiwano fruit in their diet.
When consumed in excess, Kiwano may also cause digestive discomfort in the form of bloating or diarrhea. It's essential to be mindful of portion sizes to avoid gastrointestinal distress or an unwanted spike in blood sugar levels from the carbohydrate content.
A registered dietitian (RD) nutritionist can help you safely incorporate this melon fruit into a well-balanced diet.
Tips for Consuming Kiwano
The kiwano fruit is native to Africa, but it's now grown and enjoyed worldwide. Still, the spiky orange fruit with jelly-like flesh isn't commonly found in most grocery stores. Consider these tips for consuming kiwano:
Ripeness: Kiwano is bright orange with spiky horns. To check its ripeness, squeeze the fruit gently to avoid discomfort or injury from the spikes. If the melon is slightly soft, it's ripe and ready to eat.
Preparation: Cut the kiwano melon lengthwise with a sharp knife. Scoop out the jelly flesh and seeds or carefully eat them straight from the skin.
Storage: Uncut kiwano can be stored at room temperature until ripe. Then, it's best to refrigerate the fruit until you are ready to enjoy it. Freshness will vary.
Flavor pairings: Kiwano has a mildly sweet, tangy flavor. It can be added to various dishes, including salads, yogurts, and seafood.
Kiwano melon is a nutrient-dense fruit with many purported health benefits, especially when included in a well-balanced diet. It can add a fun twist and many essential nutrients to your meals. Be mindful of portion sizes and monitor for any adverse effects.
A Quick Review
Kiwano melon is an intriguing fruit, both in appearance and health benefits. Its bright orange exterior, adorned with spiky horns, is unlike any of your typical grocery store melons. Its yellow or lime-green jelly flesh holds many edible seeds, delivering a unique eating experience.
While more research is needed regarding kiwano melon's direct effects on health, its nutrient profile shows excellent promise for various health benefits. Kiwano is rich in antioxidants that support immune function and other avenues of health.
For instance, evidence-based research has linked kiwano peels to improvements in gut health. The tropical fruit is also rich in iron, which can support healthy red blood cells necessary for oxygen transport throughout the body.
With its tangy yet sweet flavor, kiwano can be a versatile fruit. Enjoy it fresh, or add a fun twist to various recipes like salads and seafood.
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