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It’s peak season for cantaloupes in the US. While you can find them in most grocery stores year-round, they’re best in June, July, and August, so if you spot some at your local farmer’s market, don’t hesitate to pick up one or two. The video above shows Wayne Pickering discussing how to select the best cantaloupes.

Cantaloupes provide an excellent source of antioxidants, like vitamin C and vitamin A (in the form of carotenoids). They also contain important nutrients like potassium, folate, copper, B vitamins, vitamin K, magnesium, and fiber.

If you eat the seeds (yes, they’re edible), you’ll also get beneficial plant-based omega-3 fat in the form of alpha-linolenic acid. With relatively few calories (about 54 per cup) and low fructose (2.8 grams in one-eighth of a medium melon), this is one fruit you can feel good about eating.

4 Top Reasons to Eat Cantaloupe

1. Lower Risk of Metabolic Syndrome

Research has shown women who eat at least 12 ounces of fruit per day have a lower risk of metabolic syndrome.1 The study included five fruits, cantaloupe, apples, grapes, watermelon, and bananas.

The women who ate the higher amount of fruit also had lower levels of C-reactive protein (CRP), which is a measure of inflammation. It’s likely that cantaloupe and other fruits have anti-inflammatory properties that help lower the risk of metabolic syndrome.2