Amazing Health Benefits Of Kiwano (Horned Melon) In Your Diet.

Kiwano or Horned melon.

Also known as Horned melon, it is native to South Africa’s semi arid regions;Botswana in Central Africa, in the south to Nigeria. Nowadays, the export market to the USA and Europe is expanded as far as New  Zealand and  Australia.

Kiwano is an annual, monoecious herb, which climbs. It climbs on any support it  finds including trees or shrubs in its natural habitat.

No wonder it’s coined as a mandatory fruit that needs to be eaten during illness and malnutrition. In as much as it is low in calories at 44Kcal, this tropical melon is endowed with phyto-nutrients, dietary-fiber, minerals, and vitamins that benefit health.

If your main priority is to keep a balanced weight, then alwaystry to include the kiwano melon as your daily source of nutrition.

IT constitutes about 90% of the water that helps the body to remove harmful substance and also keeps the water content to the basic requirement. You can directly eat the fruit as it is or can mix it in any of the salads that make it a really good side dish for casual eating.

Horned Melon (Kiwano)Nutritional Value.

  • Calories: (44 kcal)
  • Carbs: 7.56 grams
  • Protein: 1.78 grams
  • Fat: 1.26 gramsq
  • Vitamin C: 5.3 mg (9%) of the RDI
  • Vitamin A: (5%) of the RDI
  • Manganese: 0.039 mg (1.5%) of the RDI
  • Copper: 0.020 mg (2.5%) of the RDI
  • Zinc: 0.48 mg (4%) of the RDI
  • Potassium: (2.6%) of the RDI
  • Magnesium: (5%) of the RDI
  • Sodium: 2mg

NOTE: RDI- Reference Daily Intake.

Below are some Health Benefits of Kiwano (Horned melon)

Digestion gets a boost

Fibers are needed in the digestive system for its smooth functioning and kiwano has a whole lot of it.

There are many digestive fibers present in the fruit that can not only facilitate the digestive system but also clears out all kinds of waste from the body. Hence, if you are a person who happens to have any sort of gastric ulcers or colon cancer, then it’s a perfect supplement to be taken during these times. The gelatinous nature helps in the regulation of constipation and cleanses the urinary tract.

Boosts muscles strengthening

The presence of high vitamin D helps in boosting muscle formation. This is because vitamin D helps in better absorption of calcium in the body. This in turn helps the bones to get stronger. Not only has this but then kiwano fruit happened to have higher sources of potassium that can nurture the body to become much healthier. It provides a vital source of essential supplements for proper growth and development of the body.

Premature aging

Kiwano helps the body in dealing with signs of premature aging that might show up in the human body’s later stages. Repairing of skin & damaged organs.


 Its high composites of vitamins C and it helps the body develop resistance against infectious agents and scavenge harmful free radicals. It also helps in repairing damaged organs and tightening of the skin. Hence, consumption of the fruit on a daily basis can help in fighting off scars and dark spots very easily. Also, do make sure that you don’t eat the fruit very often as too much of something can be very bad for the body.

Maintain normal body temperature.

Heat energy strokes are very common in tropical countries. Kiwano fruit consumption helps maintain normal body temperature, and maintains a healthy water ratio in the body.All thanks to the high presence of water and sodium that compliments the body in staying hydrated and eliminating the chances of having heat strokes. Metabolism is the process of breaking down the food into simpler compounds such that it can be easier for the body to take in essential vitamins and minerals from it.

Helps in the proper discharge of insulin

Hence, kiwano helps in the proper discharge of insulin as it has high composites of zinc and also provides a normal carbohydrate metabolic process. It also acts a wound repairer as it heals injuries much faster than medication.

Visibility improves.

With the constituents of high quantities of vitamin A, it helps in the improvement of your eyesight. Also, vitamin A happens to not only help in eyesight improvement but also prevents the onset of mascular degeneration and other types of harmful eye conditions.

Improves Metabolism.

The zinc found in kiwano can help to boost the body’s metabolic processes.  It also assists in the production of protein, which is important for repairing various organs, cells, tissues and blood vessels.

Heart friendly

Kiwano has very low levels of cholesterol, and its seeds are rich in linoleic acid, with unsaturated omega 6 fatty acid. It also contains Oleic acid which is essential because it is mono -saturated for a healthy heart. With this yummy  fruit your cardiac muscles are gaining strength and health.

How to eat Kiwano

Salad-Add Horned melon(kiwano) to a salad for a fruity flavor boost

In smoothies. Add Kiwano in your different smoothies to make it nutritious.

Dessert-over vanilla bean ice cream scoop Kiwano pulp and then garnish with a slice of Kiwano.

Infused water-Add some wedges of kiwano into your infuser water bottle.

Guacamole Kiwano & Avocado are an incredible match of flavor and together  they make a tasty, powerhouse nutritious dish. Only take your usual  guacamole  recipe and add in half a Kiwano pulp.

Kiwano, banana, mixed berry smoothie


  • 1 large banana (fresh or frozen)
  • 1 cup Mixed berries (strawberries, rasp berries, blueberries)
  • 1 whole kiwano fruit (flesh only)
  • 1 tsp grated ginger
  • 1 large cup whole milk
  • 2 tbsp
  • 1 small cup ice cubes


  • Halve the kiwano and scrape the flesh out.
  • Peel the banana.
  • Put all the ingredients in a blender. Blend until smooth.
  • Serve.

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The information contained in the post is for general purpose only and should NOT be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

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