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      Cantaloupe is a large melon with pale green skin and sweet, orange flesh. It is one of the most popular melons in the U.S.A. Cantaloupe is low in cholesterol, sodium, and saturated fat. However, much of the calories come from sugar. Cantaloupe is a source of vitamins A and C and carotenoids for eye health.

Nutrients in 1 oz (28 g)* of cantaloupe, raw:

      Carbohydrate, 2 g

      Folate, 5.9 mcg

      Magnesium, 3.4 mg

      Omega-3 fatty acids, 12.9 mg

      Omega-6 fatty acids, 9.8 mg

      Potassium, 74.8 mg

      Sugars, 2 g

      Vitamin A, 947 IU

      Vitamin C, 10.3 mg

      Vitamin K, 0.7 mcg

*1 medium melon is roughly 550 g

      Health and healing benefits:

      Heart and blood health:

      Omegas-3 and -6 protect against heart disease and stroke and lower blood pressure. Vitamin K is important to the blood, such as regulating clotting, and menstrual flow and pain, and folate reduces the risk of heart disease and hypertension.

      Strong bones:

      Protein and magnesium help build and maintain bones.

      Eye health:

      Carotenoids promote eye health, protecting against cataracts and macular degeneration.

      Immunity:

      Vitamin C provides a huge boost to the immune system.

      Enhanced brain function:

      Omega-3 and omega-6 are integral to brain function and may aid memory. Folate is important for all aspects of brain function, and is especially important during pregnancy for reducing the risk of spinal and mental defects in the fetus. It may also help protect against Alzheimer’s.

      Tissue regeneration:

      Vitamin A is central to tissue regeneration, and fatty acids assist in cellular regeneration.

      Glycemic load: 1

      Inflammatory index: Anti-inflammatory

      Recommended For Help With:

      • Heart health

      • Healthy blood flow

      • Enhanced brain function

      • Tissue regeneration

      • Strong bones

      • Eye health

      • Immunity

      Cherries

      Cherries vary in colour from light red to deep purple and range in flavour from sweet to tart. But all cherries are rich in antioxidants and loaded with nutrients; sour cherries trump even blueberries in this field. Cherries are ideal as a snack or flavourful addition to salads and desserts—because of their sweet flavour, they can be substituted for sugar-laden treats. Cherries are high in water and low in calories, which keeps you fuller for longer, and the fibre helps with digestion and weight loss. Cherries contain melatonin, which helps regulate sleep cycles, and the vitamin and mineral content promotes healthy bones and strong immunity. Dried cherries provide slightly less nutrients than listed below.

      Sour Cherries, Raw

Nutrients in 1 oz (28 g)* of sour cherries, raw:

      Calories, 14

      Calcium, 4.5 mg

      Carbohydrate, 4 g

      Dietary fibre, 0.4 g

      Folate, 2.2 mcg

      Magnesium, 2.5 mg

      Omega-3 fatty acids, 12.3 mg

      Omega-6 fatty acids, 12.9 mg

      Potassium, 48.4 mg

      Sugars, 2.4 g

      Vitamin A, 359 IU

      Vitamin C, 2.8 mg

      Vitamin K, 0.6 mcg

*1 cherry is roughly 8 g

      Glycemic load: 1

      Inflammatory index: Anti-inflammatory

      Sweet Cherries, Raw

Nutrients in 1 oz (28 g)* of sweet cherries, raw:

      Calories, 8

      Calcium, 3.6 mg

      Dietary fibre, 0.6 g

      Folate, 1.1 mcg

      Omega-3 fatty acids, 7.3 mg

      Omega-6 fatty acids, 7.6 mg

      Phosphorus, 5.9 mg

      Potassium,

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