According to the USDATrusted Source, 1 cup of cantaloupe contains around 17 milligram (mg) of vitamin C.

The recommended dietary allowance (RDA) of vitamin C for people ages 19 years and older is 90 to 120 mgTrusted Source, depending on factors such as whether the person is pregnant or lactating.

Vitamin C is involved inTrusted Source:

• collagen
• immune support
• protein metabolism

Folate is also known as vitamin B9. Folate is the term people use when this vitamin is naturally present in foods. Folic acid is the term for vitamin B9 supplements and fortified foods.

Folate is well-known for preventing neural tube congenital anomalies (sometime called birth defects) like spinal bifida.

Generally, the RDA of folate for people ages 14 years and older is 400 mgTrusted Source. The RDA is higher if a person is pregnant or lactating.

Two cups of cantaloupe contain 44 mgTrusted Source of folate, or around 11% of the RDA for an adult who isn’t pregnant or lactating.

Like most fruits, cantaloupe has a high water content. Eating cantaloupe helps you stay hydrated throughout the day, which is important for heart health.

When you’re hydrated, your heart doesn’t have to work as hard to pump blood. Staying hydrated also supports:

• skin health
• kidney function
• weight management
• immune health

Mild dehydration may cause:

• dizziness
• headache
• reduced urination
• dry skin
• dry mouth
• constipation

Severe dehydration may be serious and lead to:

• a rapid heart rate
• low blood pressure
• confusion
• unconsciousness
• shriveled skin

Dehydration is also a risk factor for developing kidney stones.

While drinking water is your best bet for staying hydrated, eating water-rich fruits like cantaloupe can also help.

The health benefits of fiber go beyond preventing constipation. For example, a high fiber diet may reduce your risk of heart disease and diabetes.

Eating enough fiber may also help people seeking to lose weight by making them feel fuller for longer.

One wedge of a medium-sized cantaloupe provides 4%Trusted Source of your potassium RDA. Potassium is an essential electrolyte mineral.

According to the American Heart AssociationTrusted Source, potassium helps keep the right water balance between cells and body fluids.

Potassium is also vital to nerve health and proper muscle contraction. Eating a potassium-rich snack like cantaloupe after exercise can help replenish depleted electrolytes.