Kiwano, scientifically known as Cucumis metuliferus, is a fruit that originates from New Zealand and southern and eastern Africa, but is now cultivated globally. It is commonly referred to as the African horned cucumber or horned melon due to its oval shape adorned with prickles. Loaded with a diverse range of nutrients, kiwano is a fantastic addition to any diet that emphasizes fruit consumption. While research on this exotic fruit is somewhat limited, studies indicate several potential health benefits.
Rich in Essential Nutrients
Kiwano, also known as horned melon, is a fruit that offers a wide array of vitamins and minerals, making it a valuable source of essential nutrients. Among its beneficial components are vitamin C, magnesium, iron, and phosphorus. Additionally, kiwano contains small amounts of vitamin A, B6, zinc, potassium, and calcium. Unlike many other fruits that are typically low in protein, kiwano stands out with higher protein levels, making up approximately 16% of its calorie content. With an average weight of 209 grams, a single kiwano fruit provides around 92 calories.
Loaded with Antioxidants
Kiwano fruit is packed with a wide range of nutrients, with its seeds being a rich source of carotenoids and tocopherols. These compounds possess powerful antioxidant properties. Additionally, the fruit is abundant in vitamin C, zinc, and other antioxidant compounds. Antioxidants have the remarkable ability to counteract the harmful effects of free radicals, which are closely linked to the development of heart diseases and cancer.