Watermelon from its name suggests, that the fruit mainly consists of water. It has 91% of water and about 7.5% of carbohydrates and it is very low in calories.
Watermelon has fewer proteins or no proteins at all.
The nutrient content in 100 grams of raw watermelon is presented below.
Calories 30
Water 91%
Proteins 0.6 grams
Carbohydrates 7.6 grams
Sugar 6.2 grams
Fibre 0.4 grams
Fat 0.2 grams
Benefits
Watermelon is not only a delicious fruit, but it also offers a wide range of health benefits. Watermelon helps you to restore the water content in your body.
It helps to reduce oxidative stress and also relieves muscle soreness. It regulates skin health and makes your skin healthy from within.
Asthma prevention
Watermelon is red in colour due to the presence of a powerful antioxidant Lycopene. People think that tomatoes are rich in lycopene, but the truth is watermelon is the best source of lycopene than tomatoes.
The lycopene content in the watermelon helps to reduce asthma flare-ups. Watermelon also has a therapeutic effect, which is beneficial for asthma patients.
Watermelon is also rich in vitamin C, which helps to reduce the effects of asthma. With one cup of watermelon daily, it helps to fight the severe effects of asthma.
People who have low levels of vitamin C tend to have more asthma effects. Watermelon has 40% of vitamin C, which is effective against asthma. Consuming one cup per day will help to lower the asthma symptoms.
Blood pressure
Watermelon contains citrulline. Citrulline is an amino acid that helps to regulate blood flow and pressure. It manages high blood pressure.
Citrulline helps the body produce nitric acid. Nitric acid helps to increase the flexibility in the arteries and to relax the blood vessels.
Citrulline is converted to essential amino acids such as arginine, which is important for many organs such as kidneys, lungs and immune system.
A study conducted with adults revealed that people who consumed watermelon resulted in reduced blood pressure in the ankles and brachial arteries.
Cancer
Watermelon has lycopene and cucurbitacin E, which are considered to have anti-cancer properties.
Research studies have proved that lycopene consumption reduced the risk of prostate and colorectal cancer.
Cucurbitacin E helps to inhibit tumour formation. The cancer cells are killed by a process of autophagy, which is promoted by cucurbitacin E.
Digestion and regularity
Watermelon is high in water content and has a small quantity of fibre. These two nutrients aid digestion.
The fibre content in the watermelon helps to regulate bowel movement. The water content aids in digestion.
Regular consumption of watermelon helps to promote good gut health and prevents constipation.
Hydration
Watermelon is the best snack during the summer season. After a heavy workout, watermelon can be consumed to restore the electrolytes that are lost.
Children don’t drink water and should be forced to drink water. Watermelon is the best source to restore the water content in children.
After they come home playing, watermelon will be a suitable snack for them to perish. It is palatable and no child can say no to such a dish.
Smoothies can be made with watermelon to make children drink it. It can also be served cold as a popsicle.
Brain and nervous system
Watermelon has antioxidant choline, which helps in the functioning of the brain and nervous system.
The movement of muscles, memory, the structure of cell membranes, brain development and transmission of nerve impulses are carried out properly with the help of choline.
Watermelon is rich in potassium which helps to regulate the brain and muscle functions of the body. Potassium determines the muscle contraction and excitation nerves in our body.
Antioxidants in watermelon help to prevent cognitive decline. Watermelon is also rich in beta-carotene
Muscle soreness
Muscle soreness can be reduced with watermelon consumption. Watermelon juice is very common among athletes.
A study conducted with a group of athletes revealed that athletes who consumed 500 grams of watermelon before a workout experienced less muscle soreness than people who didn’t consume.
Skin
Watermelon is great for skin whether it is consumed or applied to your skin directly. Watermelon is enriched with vitamins that help to nourish your skin.
Watermelon has vitamins such as vitamin A, B and C that help to increase collagen production, helps to decrease pigmentation and makes your skin soft.
Metabolic syndrome
Metabolic syndrome is a cluster condition that increases the risk of heart diseases and diabetes. Watermelon consumption is known to reduce cardiovascular diseases, especially because of its bioactive constituents such as L-citrulline, lycopene and beta-carotene.
There is exactly no research to confirm that watermelon affects on the cluster conditions.
Diuretic properties
Watermelon is a fruit that has more than 90% of water content, potassium content and also diuretic properties.
The citrulline in watermelon helps to relax the blood vessels and makes it easy for the fluids to flow easily. The water retention in the body is reduced when watermelon is consumed.
An in vivo experiment was conducted on mice to study the effect of diuretics. The study included a test group, reference and control.
The control was fed with tap water, reference with furosemide and the test group was fed with homogenised pure watermelon. The results revealed that watermelon has a significant diuretic effect compared to other therapeutic agents.
Nutrients and beneficial plant compounds
Watermelon has nutrients such as vitamin C, potassium, vitamin B and A. Vitamin C contains antioxidant that is essential for immune function.
Potassium is important to control blood pressure and heart rate.
Secondary metabolites with nutraceutical properties are present in watermelon tissues such as rid, leaves and seeds.
The nutraceutical properties of watermelon are potential drug targets for diseases such as cancer, inflammation, diabetes, obesity, cardiovascular disorders and digestive disorders.
May improve heart health
Citrulline an amino acid, which is present abundantly present in watermelon helps to lower your blood pressure and protects your heart from various diseases.
The lycopene in watermelon helps to reduce cardiovascular diseases and lowers the risk of heart attack and stroke.
Inflammation and oxidative stress
Inflammation may lead to chronic diseases. Watermelon has antioxidants that help to reduce inflammation and oxidative stress.
Watermelon powder was fed to rats and the results revealed that it reduced inflammation and oxidative stress.
A human study revealed that people with obesity and high inflammatory condition significantly reduced their inflammation and obesity with the consumption of watermelon.
Skin health
Watermelon has vitamin A and C, which is important for the skin. These vitamins help to keep your skin healthy.
Regular consumption of watermelon helps to reduce wrinkles and dry skin. Vitamin A is important for the skin, as it replaces the dead skin cells.
Good for kidneys
The lycopene in watermelon helps to break-down harmful free radicals. It also prevents the kidneys from injury.
Berries are good for your kidney and they nourish your health. They contain anti-oxidants and anti-inflammatory properties that scavenge free radicals.
Won’t Spike Your Blood Sugar
People with diabetes can enjoy watermelon without any guilt. Watermelon has a glycemic index (GI) of 80, but the glycemic load is only 5. The rate at which the glucose is released into your bloodstream.
It is always best to have it in moderation, not to miss out on the nutrient content in watermelon.
Aids in Pregnancy
Eating watermelon during pregnancy will help relieve swelling and soothe heartburn.
How to Consume Watermelon & Serving tips
Watermelon can be relished in the way you think, you want to enjoy it. Cut a piece and eat straightaway till the rid. Still, it’s delicious.
Cut into pieces and eating with skewers is also delicious. Some people like the tangy taste, add a few drops of lemon juice and sprinkle some chat masala.
Watermelon can also be barbecued and consumed. It can also be served as a salad with some fruits of your delicacy. It can also be served as a juice and smoothie.
Watermelon blended with mint leaves gives an exotic taste to relish. Watermelon goes well with any fruit. So you can choose your companion to enjoy!
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