Thorn melon, also known as kiwano or horned melon is a fruit with spiky orange skin and a bright green, jelly-like center. This unique fruit, native to Africa, is gaining attention not just for its unusual look but for its impressive health benefits.
Horned melon is packed with nutrients that can boost immunity, aid digestion, and even enhance skin health. Curious about what makes this fruit so beneficial?
Let’s explore the benefits of adding thorn melon to your diet.
8 Health Benefits of Horned (Kiwano) Melon
Horned melon has multiple benefits to children and adult women and males. Here are the top eight benefits of incorporating kiwano into your diet:
Benefits Of Thorn Melon Infographic
1. Rich in Antioxidants
Thorn melon edible seeds contain alpha and beta tocopherol, forms of vitamin E. These antioxidants play a role in protecting muscles and nerves by neutralizing harmful free radicals that can cause oxidative stress and cellular damage.
The pulp of the fruit is equally impressive, containing lutein, lycopene, and beta-carotene. These antioxidants work synergistically to preserve and repair DNA, effectively slowing down the aging process at a cellular level.
According to a study by the National Library of Medicine:
“Aging is due to the destruction of biomolecules such as lipids, proteins, and DNA,” hence repair of DNA by the fruit slows aging.
Additionally, thorn melon is an excellent source of vitamin C, a well-known antioxidant that stimulates collagen production in both the skin and body. This boost in collagen can lead to improved skin elasticity and potentially reduce the early signs of aging, such as fine lines and wrinkles.
2. Helps Prevent Iron Deficiency Anemia
Horned melon is a source of dietary iron, an essential nutrient that the human body cannot produce on its own. Iron deficiency anemia is one of the most prevalent nutritional deficiencies worldwide, affecting half a billion women and 269 million children 6–59 months of age worldwide.
The importance of iron lies in its critical role in forming hemoglobin, the protein in red blood cells responsible for transporting oxygen throughout the body. When iron levels are insufficient, the body struggles to produce enough healthy red blood cells, leading to anemia. This condition can cause fatigue, weakness, pale skin, and shortness of breath.
By incorporating kiwano into one’s diet, individuals can boost their iron intake, potentially preventing or mitigating the effects of iron deficiency anemia. Regular consumption may help maintain optimal oxygen delivery to tissues and organs, ensuring they function at their best.
3. Protects Your Heart
Horned melon is rich in magnesium, a mineral that plays a multiple roles in cardiovascular health. Magnesium acts as a natural calcium channel blocker, helping to relax and calm both the heart muscle and blood vessels throughout the body. This relaxation effect contributes to better blood pressure regulation, reducing the strain on the cardiovascular system.
Additionally, magnesium is involved in maintaining a healthy heart rhythm and supports the proper functioning of heart muscles.
According to a research by The National Library of Medicine
“Magnesium intake is associated with a lower risk of various cardiovascular issues, including hypertension, stroke, ischemia, and coronary heart disease. Moreover, magnesium’s benefits extend beyond heart health, as it also plays a role in glucose metabolism, potentially reducing the risk of type 2 diabetes and other metabolic syndromes.”
The combination of these effects makes thorn melon a heart-healthy food choice that can contribute to overall cardiovascular well-being.
4. Helps With Depression
Thorn melon contains two crucial minerals, zinc and manganese, which have been increasingly recognized for their potential impact on mental health.
Zinc plays a vital role in neurotransmitter function and neuroplasticity, both of which are essential for maintaining good mental health.
According to Scott Kaiser, MD, a board-certified family medicine physician and geriatrician at Providence Saint John’s Health Center:
“Zinc is a trace mineral, which means we only need a small amount of it, but it’s essential. For almost 100 enzymes to do what they need to do, zinc is needed.”
Manganese, on the other hand, is involved in the production of neurotransmitters and contributes to mood regulation.
5. Improves Digestion
Thorn melon is an excellent source of dietary fiber, which plays a role in maintaining digestive health. The fiber content helps to add bulk to the stool, promoting regular bowel movements and preventing constipation. This is particularly beneficial for those struggling with chronic constipation or irregular bowel habits.
According to Reda Elmardi RD, a registered dietitian in NYC,
“Fiber passes through the digestive system relatively intact, aiding digestion and promoting bowel regularity and helps regulate the digestive system by adding bulk to stool, aiding in bowel movements.”
The unique gelatinous texture of horned melon’s pulp acts as a natural lubricant in the digestive tract, easing the passage of food and waste through the intestines. This can help reduce instances of cramping, bloating, and general digestive discomfort.
The fiber in thorn melon also serves as a prebiotic, feeding beneficial gut bacteria and promoting a healthy gut microbiome. Additionally, the fruit’s natural compounds may help protect the stomach lining, potentially reducing the risk of gastric ulcers.
6. Protects Your Vision
Thorn melon is a valuable source of zinc, a mineral that has been linked to eye health, particularly in the prevention of age-related macular degeneration (AMD). AMD is a leading cause of vision loss in older adults, making its prevention crucial for maintaining quality of life as we age.
Zinc is an essential component of many enzymes and proteins in the eye, particularly in the retina and macula. It plays a role in the formation of visual pigments in the retina and may also act as an antioxidant, protecting eye tissues from damage caused by light and oxidative stress.
“Zinc, when used in combination with antioxidant vitamins, slow the progression of age-related macular degeneration (AMD), a change in eyesight that comes with age.” Peter Jaret
The vitamin A content in thorn melon, in the form of beta-carotene, further supports eye health by maintaining the integrity of the cornea and conjunctiva. Regular consumption of horned melon, as part of a balanced diet rich in various nutrients, contributes to long-term eye health and potentially reduce the risk of age-related vision problems.
7. Strengthening Bone Health
The magnesium content in thorn melon maintains and promotes bone health.
Magnesium is essential for the proper metabolism of calcium, the primary mineral component of bones. It helps activate vitamin D, which is necessary for calcium absorption, and regulates parathyroid hormone levels, which control calcium balance in the body.
By incorporating horned melon into a balanced diet, individuals can boost their magnesium intake, contributing to stronger, healthier bones and reducing the risk of age-related bone issues.
8. Enhances Skin Health
Thorn melon is rich in vitamin C, a nutrient that plays a multifaceted role in skin health. Vitamin C is essential for the synthesis of collagen, a protein that provides structure and elasticity to the skin.
By promoting collagen production, kiwano consumption help maintain skin firmness and reduce the appearance of fine lines and wrinkles. Additionally, vitamin C acts as a powerful antioxidant, protecting the skin from damage caused by UV radiation and environmental pollutants. This protective effect help prevent premature aging and maintain a more youthful appearance.
The antioxidant properties of vitamin C also contribute to its ability to reduce hyperpigmentation, or dark spots on the skin, often caused by sun damage or aging. Vitamin C also plays a role in wound healing, aiding in the recovery of burned or injured skin.
According to a study by Linus Pauling Institute a Micronutrient Information Center,
“Vitamin C is an essential part of skin health both as a small molecular weight antioxidant and as a critical factor for collagen synthesis. Vitamin C contributes to photoprotection, decreases photodamage, and is needed for adequate wound healing.”
Horned Melon In Fertility: What Science Says
Thorn melon, with its unique nutrient profile, has multiple impacts to the reproductive health of both men and women. Scientific studies on its key nutrients offer insights into how this fruit might contribute to reproductive wellness for both men and women.
These are some of the benefits of kiwano in both men and women.
Benefits Of Thorn (Horned) Melon In Women
The nutrient in the horned melon have various positive impacts on women reproductive and overall heath. The benefits include:
1. Iron Support
Thorn melon’s iron content is particularly beneficial for women, who are more prone to iron deficiency anemia due to menstrual blood loss.
According to a report by Mayo Clinic:
“Iron deficiency anemia occurs as the body tries to make up for lost red blood cells. The body uses iron stores to make more hemoglobin so that enough oxygen can be carried to tissues. Heavy menstrual bleeding may make iron levels too low. This may result in iron deficiency anemia.”
Having thorn melon in you diet especially during your cycle as a woman can help regulate iron in our body to mitigate the adverse effects of iron deficiency.
2. Bone Health
As women age, especially post-menopause, they become more susceptible to osteoporosis due to declining estrogen levels. The magnesium in horned melon plays a crucial role in calcium absorption and bone mineralization. Regular consumption helps maintain bone density and reduce the risk of fractures.
According to Caitlin Beale, MS, RDN, a registered dietitian nutritionist,
“The good news is that research suggests that higher intakes of magnesium-rich foods or supplements are linked to increased BMD for postmenopausal women.”
3. Pregnancy Support
Folate, found in thorn melon, is crucial for fetal development, particularly in preventing neural tube defects. Adequate folate intake is essential before and during early pregnancy. The fruit’s vitamin C and iron content also support maternal health during pregnancy.
4. Weight Management
With its low calorie content but high nutrient density, thorn melon can be an excellent addition to weight management diets. It provides essential nutrients while helping women feel full and satisfied, aiding in portion control and reducing overall calorie intake.
5. Hormonal Balance
Some nutrients in thorn (horned) melon, particularly vitamin B6, help alleviate symptoms of premenstrual syndrome (PMS). B6 is involved in the production of neurotransmitters that regulate mood, reducing PMS-related mood swings and irritability.
“You may have heard me talk about how important it is to support your liver in clearing estrogen from the body. Well, B6 (along with B12 and folate) plays a starring role in this process. It’s one of the reasons why so many women are able to help their estrogen dominance with a high-quality B-vitamin supplement.” Dr. Jolene Brighten
Source/Credit: Shiro_rahe TikTok
Benefits Of Thorn Melon (Kiwano) In Men
Similarly, in men, different nutrients in the kiwano fruit have impacts in their productive and overall health. These benefits include:
1. Prostate Health
The zinc content in thorn melon is relevant for men’s prostate health. Zinc is concentrated in the prostate and plays a role in maintaining its function. Adequate zinc intake help reduce the risk of prostatic hyperplasia (BPH) and lower the risk of prostate cancer.
According to an article by WebMD on Men’s health, zinc is among the ingredients used in prostate health supplements.
“Ingredients in Prostate Supplements: Saw palmetto extract is a common ingredient in several prostate supplements. Other common extracts found in these supplements include urtica dioica nettle, Lycopersicon esculentum (tomato), selenium, vitamin E, soy, zinc, and green tea.”
2. Muscle Function
The protein content in horned melon contribute to overall protein intake, supporting muscle maintenance and recovery. This is particularly beneficial for physically active men or those engaged in strength training. The fruit’s magnesium content also plays a role in muscle function and recovery.
3. Fertility
The antioxidants in thorn melon, particularly vitamin C and beta-carotene, support sperm health. These nutrients can help protect sperm from oxidative stress, improving sperm quality and motility. This makes horned melon a beneficial food for men looking to enhance their fertility.
4. Testosterone Support
Zinc is crucial for testosterone production and maintaining healthy testosterone levels in men. Low zinc levels have been associated with decreased testosterone, which can affect libido, muscle mass, and overall energy levels.
Johnny Brown, a health focused men health advocate, advices:
“Consume Zinc-Rich Foods. Zinc is an essential mineral that plays a crucial role in testosterone production.”
Are Thorn (Horned) Melon Seeds Beneficial?
Thorn melon seeds offer a wide array of health benefits since they are packed with numerous bioactive compounds that contribute to overall wellness:
1. Antioxidant Powerhouse
Thorn melon seeds contain a concentration of antioxidants, including flavonoids, phenolic compounds, and vitamin C. These antioxidants help in neutralizing harmful free radicals in the body, reducing the risk of chronic diseases such as:
– Diabetes: By improving insulin sensitivity and regulating blood sugar levels
– Cardiovascular disease: Through reducing inflammation and improving lipid profiles
– Cancer: By inhibiting the growth and spread of malignant cells
– Neurodegenerative disorders: Protecting brain cells from oxidative stress
2. Mineral-rich Profile
Thorn melon seeds are an excellent source of essential minerals that support various bodily functions:
– Magnesium: Vital for bone health, muscle function, and energy production
– Manganese: Important for metabolism, bone formation, and wound healing
– Copper: Essential for red blood cell formation and immune system function
– Selenium: A powerful antioxidant that supports thyroid function and DNA synthesis
3. Digestive Health
The seeds contain a good amount of dietary fiber, which promotes healthy digestion, regulates bowel movements, and supports the growth of beneficial gut bacteria.
Essential Nutrients In A Horned Melon
Thorn melon is mainly comprised of water and relatively low in calories, carbs, and fat. About 16% of its calories come from protein — which is relatively high compared to other fruits. This unique nutrient distribution makes thorn melon suitable for a variety of diet plans.
A single horned melon (209 grams) provides the following nutrients:
| Nutrient | Amount | Description |
|---|---|---|
| Calories | 92 | Energy units from food, relatively low for a fruit of this size. |
| Carbs | 16 grams | Primary energy source, including sugars and fiber. |
| Protein | 3.7 grams | Essential for building and repairing tissues, unusually high for a fruit. |
| Fat | 2.6 grams | Important for nutrient absorption and hormone production. |
| Vitamin C | 18% of the RDI | Antioxidant crucial for immune function and skin health. |
| Vitamin A | 6% of the RDI | Essential for vision, immune function, and cell growth. |
| Vitamin B6 | 7% of the RDI | Vital for brain development and function. |
| Magnesium | 21% of the RDI | Important for bone health, muscle and nerve function. |
| Iron | 13% of the RDI | Crucial for hemoglobin formation and oxygen transport. |
| Phosphorus | 8% of the RDI | Essential for bone formation and energy metabolism. |
| Zinc | 7% of the RDI | Important for immune function and wound healing. |
| Potassium | 5% of the RDI | Crucial for heart function and fluid balance. |
| Calcium | 3% of the RDI | Essential for bone health and muscle function. |
Thorn melon contains many vitamins and minerals that are essential to optimal health. It’s relatively low in calories, yet — for a fruit — high in protein.
How To Eat Horned Melon
Thorn melon can be enjoyed in different ways from cutting it and eating it directly to using it in making delicacies and juices. These are the different thing to consider when eating a horned melon and how to eat it:
Appearance and Ripeness
The exterior of the fruit has tiny spikes. Unripe thorn melon is dark green, transitioning to a vibrant orange as they mature.
Edible Components
While the entire fruit is technically edible, most consumers focus on the interior. The pulp has many seeds, with many opting to consume both due to the difficulty of separation. For those adventurous enough to try the rind, removing the spikes is essential.
Flavor
Thorn melon offers a subtle, mild sweet taste. Its flavor is similar to cucumber. When fully ripe, you may detect faint banana-like taste.
Consumption Methods
Kiwano can be enjoyed in 2 methods:
– Traditional approach: Simply halve the fruit and scoop out the pulp with a spoon or mouth. Some prefer to enhance the taste with a sprinkle of salt or sugar.
Source/Credit: makeupjackyluvv
– Culinary applications: Can be enjoyed raw or incorporated into cooked dishes. Makes an excellent addition to smoothies. Use as a topping for yogurt, granola, or ice cream. Experiment with it in sauces and dressings for a unique twist.
Source/Credit: levitescatering
Side Effects Of Thorn Melons Kiwano)
Thorn melon is mostly 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 thorn melon may need to exercise caution when including kiwano fruit in their diet.
When consumed in excess, horned melon 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.
Key Takeaway
Thorn melon is a nutritional fruit packed with multiple beneficial compounds. From its impressive antioxidant profile to its abundance of essential vitamins and minerals, this unique fruit offers an impressive range of potential health advantages.
Beyond physical health, horned melon’s nutrient composition provide benefits for mental wellness. Its fiber, hydrating properties, and low glycemic index make it a great addition to a balanced diet. With so many ways to enjoy its refreshing flavor and unique texture, thorn melon is worth exploring as a delicious path to whole-body wellness.
