Cantaloupe

An optimal diet fruit, the cantaloupe is filling and delectable. Cantaloupe contains high amounts of  of dietary fiber, niacin, and folate, and is a great source of vitamins A, B6, C and potassium. While niacin has been proven to lower cholesterol, vitamin A is vital to vision and optometric health. In a study, people who ate cantaloupe regularly were shown to be half as likely to undergo cataract surgery later in life. It's even thought that vitamin A's protective effects can reduce the risk of emphysema amongst smokers as vitamin A deficiency is commonly associated with the development of lung cancer and emphysema.

There are a few ways you can test whether a melon is ripe. First, tap the melon with the palm of your hand. You're looking for a hollow sound, but the melon should still feel weighty for its size. Second, the rind should be yellow or cream colored (not green). Finally, the smooth spot at the bottom of the cantaloupe (opposite of where the stem was once attached) should smell sweet (but not overly sweet, or the melon may be rotten). Store cantaloupe at room temperature. This will help the fruit to ripen further if it is not yet ready.

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