With its spiky exterior and striking green interior, horned melon or kiwano is an exotic fruit that is sure to spark curiosity. But beyond its bizarre appearance lies a world of flavor and nutrition that makes horned melon well worth trying.
Let’s see why horned melon deserves a spot in your fruit bowl!
Table of Contents
What is Horned Melon (Kiwano)?
Horned melon goes by many names – African horned cucumber, kiwano, jelly melon, and spiked melon to name a few. But no matter what you call it, this fruit is unmistakable thanks to its bright green and yellow-orange rind covered in spiky horns or spines.
These striking spines are actually a protective mechanism for the fruit while it grows on a sprawling vine. As it ripens, the green, jelly-like flesh develops inside, surrounding a cluster of edible seeds.
The flavor of horned melon has been described as a unique blend of banana, lime, cucumber, and zucchini with hints of other tropical fruits. The texture is crisp yet gelatinous, almost like biting into a flavorful gummy candy.
Origins & History of Horned Melon
As its other names suggest, the horned melon has its roots in Africa. Specifically, it’s believed to have originated in the Kalahari Desert region spanning parts of Namibia, Botswana, and South Africa.
While relatively unknown in the United States and Europe, horned melon has long been used as a food source by indigenous African cultures. Historical records show the Kung San people have been eating kiwano for thousands of years thanks to its nutritional value.
Horned melon started gaining mainstream popularity in the late 20th century when South African farmers began commercially growing and exporting the bizarre fruit. Today you can find it imported at specialty grocers and farmers markets around the world all year.
Horned Melon Nutrition Facts
Don’t let the horned melon’s alien-like appearance fool you – this fruit is packed full of essential vitamins, minerals, and antioxidants that make it an incredibly nutritious addition to your diet.
Here’s a look at some of the key nutrients in horned melon or kiwano:
- Vitamin C: One cup of horned melon provides a whopping 12.3 mg of Vitamin C, about 13.6% of your daily value. This vital antioxidant supports a healthy immune system by protecting cells from free radical damage. It also plays a role in collagen production for skin health.
- Magnesium: Horned melon contains 93.2 milligrams or about 22% of your daily magnesium in each cup. Magnesium is required for over 300 bodily processes including energy production, DNA and RNA synthesis, muscle contractions, and bone strength.
- Potassium: With 416mg of potassium per cup, horned melon can help you meet your daily potassium needs which supports healthy blood pressure, muscle function, and metabolism.
- Antioxidants: In addition to vitamin C, horned melon is rich in antioxidants including vitamin A and various carotenoids like lutein and zeaxanthin which fight oxidative stress and inflammation.
- B Vitamins: Horned melon provides B vitamins like vitamin B6, thiamine, and folate which are critical for energy levels, brain health, red blood cell production, and more.
- Carbs. Most of kiwano’s calories come from carbohydrates at about 17.6 grams per cup. The fruit is believed to be low in sugar yet high in fiber thanks to all those edible seeds. Its low glycemic index means it doesn’t spike blood sugar levels.
- Fats. There’s just a small 2.9 grams of fat in a one-cup serving of horned melon flesh and seeds. Though the types aren’t specified, research suggests the fats are predominantly healthy unsaturated varieties from the seeds.
- Protein. Kiwano melon packs a surprising protein punch for a fruit, with 4.1 grams of protein per cup. This relatively high amount makes it an excellent plant-based protein source to help meet your daily needs.
So while small in size, a serving of this exotic African fruit can help fill nutritional gaps with its low-cal, high-fiber, and high-protein content combined with all those vitamins, minerals, and antioxidants. It truly is a nutrient-packed superfood!
Health Benefits of Horned Melon (Kiwano)
Thanks to its dense nutritional profile, adding horned melon to your diet may provide some excellent health benefits:
Boosts Immunity
With its combo of immune-boosting nutrients like vitamins C and A, zinc, and iron, horned melon gives your immune system a hearty boost to fight off colds, flu, and other illnesses. Vitamin C is well-known for supporting immune cell function, while zinc and iron aid in immune cell production.
Improves Digestion
Horned melon is a good source of both soluble and insoluble fiber which aids digestive health by regulating bowel movements and feeding the beneficial gut bacteria.
Helps Prevent Anemia
The iron and vitamin C in this unique fruit promotes healthy red blood cell formation and oxygen transport throughout the body. Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen to tissues. Vitamin C improves absorption of the non-heme iron found in plant sources like kiwano.
Hydrates and Restores Electrolytes
With a water content of nearly 90%, kiwano melon can definitely help keep you hydrated. But it’s also an excellent source of electrolytes like magnesium, potassium, and calcium which are essential for fluid balance as well as muscle and nerve function. Enjoy one after sweating it out in the summer heat or an intense workout.
Blood Sugar Regulation
Despite its sweet, tropical flavor, kiwano ranks low on the glycemic index. This means it doesn’t cause major blood sugar spikes after eating it. The fruit is also rich in magnesium, a mineral involved in glucose metabolism that can help improve blood sugar control in people with diabetes.
Supports Skin Health
Vitamin C is key for collagen production which gives skin its elasticity and strength. The antioxidants in horned melon also protect skin from sun damage.
Regulates Blood Pressure
Speaking of magnesium, the high levels in kiwano melon can benefit your heart health too. Magnesium helps regulate blood pressure and prevent plaque buildup in arteries. Its potassium content also supports a strong, healthy heart by combating inflammation.
May Boost Mood and Brain Health
B vitamins like B6 and minerals like magnesium and zinc found in kiwano play important roles in neurotransmitter production and brain function. Some research suggests zinc and magnesium could help alleviate symptoms of depression and anxiety. More studies are needed, but eating mineral-rich foods certainly can’t hurt when it comes to mental health!
Protects Vision
The antioxidants lutein and zeaxanthin found in horned melon can help protect against age-related macular degeneration and cataracts.
Sexual benefits
Eating horned melon regularly could naturally enhance the sex life in a few ways. It has nutrients like zinc and vitamin C that could increase desire for sex. The magnesium and B vitamins in horned melon may also give more energy and stamina for better sexual performance. For men, the zinc promotes healthy sperm.
Choosing & Storing Horned Melon
If the health benefits have you eager to get your hands on a horned melon, you’ll want to know what to look for. When selecting a ripe horned melon, look for a bright tangerine color with firm spines or horns. Avoid any melons with blemishes, soft spots, or missing spines.
One unique feature is that the riper this fruit gets, the more it will lean to one side from the weight of the flesh inside. A “well-horned” ripe melon will take on an oblong, asymmetrical shape.
Once ripe, horned melon can last up to 2 weeks when stored in the refrigerator. Do not leave it out at room temperature for extended periods as this can cause rapid spoilage and fermentation.
How to Prepare & Eat Horned Melon
Given its unique look, many first-timers might feel intimidated about how to actually prepare and eat a horned melon. But with the proper technique, it’s quite simple!
First, use a sharp knife to slice off the top quarter or so of the melon to create an opening, or simply slice it in half. Then, you can use a spoon to scoop out the bright green, jelly-like flesh and edible seeds inside.
You can eat the fresh flesh and seeds as-is for a refreshing, hydrating snack. Or try mixing the chunks of flesh into yogurt, fruit salads, and smoothies for a fun tropical twist. Many people also enjoy scooping out and eating the flesh directly from the rind.
The unique flavor of horned melon also lends itself well to savory recipes. Try blending the flesh into chilled soups or salsa for a refreshing kick. You can also use it to make chutneys or salsas to accompany fish, poultry, or vegetable dishes. Some even pickle or candy the rind and seeds.
Horned melon tisanes or “horned melon tea” made from steeping the rind are popular drinks in parts of its native Africa and offer immune-boosting benefits. Or for something boozy, try muddling the flesh into cocktails and sangrias.
No matter how you eat it, horned melon is sure to be a memorable culinary experience!
Easy Kiwano Smoothie Recipe
- 1 ripe kiwano melon, seeded pulp scooped out (about 1 cup)
- 1 banana
- 1 cup milk of choice
- 1 tbsp honey (optional)
- 1/2 tsp vanilla extract
- Couple ice cubes
Blend all ingredients together until smooth and serve immediately.
Conclusion
While it may appear strange and intimidating at first glance, the horned melon is absolutely worth stepping out of your comfort zone to try. This unique fruit delivers a bold and vibrant flavor unlike any other, paired with an abundance of nutrients to benefit overall health.
References:
USDA FoodData Central:”Horned melon (Kiwano)”
National Institutes of Health:”Horned Melon Pulp, Peel, and Seed: New Insight into Phytochemical and Biological Properties”
Plantura:”Kiwano: growing & harvesting horned melons”
Verywellfit:”Kiwano Nutrition Facts and Health Benefits”
Healthline:”7 Benefits of Kiwano (Horned Melon) — And How to Eat It”