Colourful and sweet, rock melon - otherwise known as sweet melon or cantaloupe - is fat-free and low in calories yet packed with essential nutrients that help lower your risk for certain diseases and help to keep you looking and feeling great. Rock melon seeds are a good source of protein for vegans.
Wash before use
Rock melons range in size from a reasonably small 0.5kg to a somewhat bigger 5kg. They are grown extensively in China, which is consistently the world's biggest producer of the fruit.
Health in mind
Rock melons and other summer melons serve as the quintessential take-along snack for summer picnics and barbecues. Their high water content helps ward off dehydration and combat the heat, and their high levels of nutrients make them a healthy option.
The fibre, potassium, vitamin C and choline content in rock melons all support heart health
Rock melon compounds may protect against age-related macular degeneration
Rock melon can be added to many foods and drinks, from smoothies to salsas
Eating just 200g of rock melon exceeds your daily vitamin C requirements
Rock melons tend to be eaten fresh, cut into slices or chunks as a refreshing snack. They can also be added to fruit salads, or blended with other fruits to make a smoothie. Some cuisines use the fruit in savoury accompaniments such as salsas.
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