Cantaloupe

"This melon is a great choice when it comes to nutrients per calorie," said Heather Mangieri, a Pittsburgh-based registered dietitian, nutritionist, author and spokesperson for the Academy of Nutrition and Dietetics.

A cantaloupe, in fact, is packed with nutrients: it's high in vitamin A (in the form of beta-carotene) and vitamin C, and it's a rich source of potassium. A half-cup of this summer melon has 135 mcg of vitamin A, which is 15% of the daily value. Cantaloupe is an excellent source of vitamin C. Vitamin C is an antioxidant that boosts immune function and protects against a variety of diseases. Carotenoids, such as beta-carotene, are a kind of carotenoids. Carotenoids are pigments found in fruits and vegetables that give them their vibrant colors. Beta-carotene is converted to vitamin A or functions as a powerful antioxidant to help fight free radicals that attack your body's cells after being eaten. Vitamin A is crucial for eye health, red blood cell health, and immune system health. Fresh cantaloupe can be eaten itself, with additional fruits, or blended into a smoothie.