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Is Dried Fruit as Healthy as Fresh Fruit?
I prefer you eat fresh whole fruit over dried fruit. BUT, dried fruit over other processed snacks.
One piece of dried fruit contains about the same amount of nutrients as fresh, with the exception of less vitamin C. The downside of dried fruit (as far as nutrient density) is that they contain 38–66% more concentrated sugars. So, a little dried fruit is great—but, please, don’t over do it. Also, some dried fruit contains sulfites, which are added to preserve color, and can upset digestion.
The Lowdown on Rocky Ford Melons
It’s melon season in Colorado, so we decided to dig into the why and how of cantaloupe nutrition. Cantaloupe seems a little under the radar to me. It’s delicious, but not talked about or served that much. Good cantaloupe — and it’s so good right now — has a greenish-white exterior and is gently firm to the touch. The inside of the melon is bright orange, juicy and sweet.
Cantaloupe is high in beta-carotene and Vitamin A
Cantaloupe is a BIG source of beta-carotene — even bigger than other yellow-orange fruits including apricots, oranges, nectarines and mangos. Beta-carotene is what gives fruits and veggies their bright colors and is the precursor to Vitamin A, a powerful antioxidant and immune booster. Vitamin A is important for eye health, healthy red blood cells and a healthy immune system.
Vitamin C: 1 cup of balled cantaloupe contains over 100 percent of the recommended daily value (DV) of vitamin C (USDA). Eating vitamin C-rich foods may help reduce the duration of your next cold.
Water: Cantaloupe has high water content, at almost 90 percent. Eating cantaloupe helps you stay hydrated throughout the day.
Potassium: One wedge of a medium-sized cantaloupe gives us approximately 4% DV. Potassium is an essential electrolyte mineral. That helps keep a good water balance in the body. Eating cantaloupe after exercise helps to replenish depleted electrolytes.
Other: Cantaloupe also has folate, vitamin K, niacin, choline, calcium, magnesium, phosphorus, zinc, copper, manganese, selenium, and lots of good fiber. EAT cantaloupe!
Our Favorite Ways to Enjoy Cantaloupe
–Chunks in a smoothie
–Include in a salad
–Serve in cubes or slices as dessert
–Serve as an app as part of a charcuterie plate (or girl dinner!)
Enjoy your summer fruit bounty!