IMPORTANT HEALTH BENEFITS OF WATERMELON, FACT, RISK AND NUTRITIONAL BREAKDOWN
Watermelon is a delicious and refreshing fruit that is low in calories and high in nutrients. It is rich in vitamins A and C, as well as lycopene, a powerful antioxidant that may help prevent certain types of cancer and heart disease. Watermelon is also high in water content, which can help keep you hydrated and promote healthy digestion. It is a versatile fruit that can be enjoyed in many ways, from simply slicing it and eating it fresh to using it in salads, smoothies, and other recipes.
Contrary to common opinion, which holds that all watermelon is made of is water and sugar, watermelon is a nutrient-rich food. It contains a lot of vitamins, minerals, and antioxidants while just having a few calories. For good reason, watermelons have come to be associated with summer and picnics. Their cooling characteristics and sweet flavor assist to beat the heat and offer a low-maintenance, guilt-free dessert. Watermelons are a part of the botanical family Cucurbitaceae, along with cantaloupe and honeydew. Watermelons come in five popular varieties: orange, yellow, tiny (also known as personal), and yellow with seeds
Quick facts about watermelons: Evidence of their cultivation dates back to the Ancient Egyptians, who were skilled cultivators. Watermelons have been grown for thousands of years.
Water makes up more than 90% of a watermelon. China is the top producer, with 75 million produced in 2014, according to the Food and Agriculture Organization of the United Nations (FAO).
Cancer, inflammation, and asthma are among the ailments that watermelon is known to help.
Potential Health Benefits Of Watermelon:
Consuming all types of fruits and vegetables has long been linked to a lower risk of numerous lifestyle-related health issues. According to a number of studies, eating more plant-based meals like watermelon lowers the risk of diabetes, heart disease, and diabetes-related illnesses including obesity. The watermelon also supports healthy skin and hair, gives you more energy, and helps you lose weight in general.
PREVENTION OF ASTHMA
People who consume large amounts of specific nutrients have lower risks of having asthma. Vitamin C, which is present in a variety of fruits and vegetables, including watermelon, is one of these nutrients.
THE HEART RATE
In obese middle-aged adults with prehypertension or stage 1 hypertension, a study published in the American Journal of Hypertension indicated that watermelon extract supplementation improved the health of the circulatory system. Lycopene-rich diets, which are found in watermelon, may help prevent heart disease.
CANCER
Watermelon is a superb source of antioxidants, particularly vitamin C, which can help prevent the development of cancer-causing free radicals. A lower risk of prostate cancer has been associated with lycopene intake in various studies.
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DIGESTION AND CONSISTENCY
Due to its high water and fiber content, watermelon aids in the prevention of constipation and encourages regularity for a healthy digestive system.
CARDIAC HEALTH
According to a Purdue University study, the high amounts of lycopene in watermelon are particularly effective in shielding cells from harm and may help reduce the risk of heart disease. watermelon extracts assisted obese persons with their blood pressure and hypertension. For elderly women, watermelon may be especially crucial. And also women who took watermelon extract for six weeks had lower blood pressure and less arterial stiffness than those who did not. This group is known to have increased aortic stiffness. Citrulline and arginine, according to the study's authors, are responsible for the advantages. Arginine can increase blood flow and could possibly lessen the accumulation of excess fat.
ACHING MUSCLES
Athletes' recovery times after exercise have been proven to be sped up while consuming watermelon and watermelon juice. This is probably because watermelon contains the amino acid L-citrulline, according to researchers.
SKIN
Because it includes vitamin A, a nutrient necessary for the formation of sebum, which keeps hair hydrated, watermelon is fantastic for the skin. The development of all body tissues, including skin and hair, depends on vitamin A. A sufficient consumption of vitamin C is also necessary for the synthesis and upkeep of collagen, which gives skin and hair structure. Watermelon also aids in general hydration, which is essential for having healthy-looking skin and hair.
HYDRATION
Watermelon is a fantastic snack to have on hand during the hot summer months to combat dehydration because it is 92 percent water and is packed with essential electrolytes. It can also be frozen in slices for a delectable cold snack in the form of a Popsicle.
INFLAMMATION
Watermelon contains choline, a very significant and useful substance that helps our bodies with sleep, muscle movement, learning, and memory. Choline also facilitates the transmission of nerve impulses, aids in fat absorption, and lowers chronic inflammation. It also helps to maintain the structure of cellular membranes.
NUTRITIONAL BREAKDOWN OF WATERMELON
One cup of diced watermelon (152 grams) contains:
43 calories
0 grams of fat
2 milligrams of sodium
11 grams of carbohydrate (including 9 grams of sugar)
1 gram of fiber
One cup of watermelon will provide the following percentage of daily vitamins:
17 percent of vitamin A
21 percent of vitamin C
2 percent of iron
1 percent of calcium
Other nutrients found in watermelon are : Thiamine, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, zinc, copper, manganese, selenium, choline, lycopene, and betaine. The National Watermelon Promotion Board claims that no other fruit or vegetable has more lycopene than watermelon.
Even though watermelons contain 92 percent water, this cooling fruit is packed with vitamins and minerals. Each succulent bite is rich in lycopene, antioxidants, amino acids, vitamins A, B6, and C. Even a small amount of potassium is present. Additionally, this traditional summer treat has just 40 calories per cup, no fat, and very little salt.
According to Angela Lemond, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics located in Plano, Texas, "Foods that are high in antioxidants and amino acids assist your body to function properly." "Antioxidants aid in the prevention of cancer and damage. Protein is a fundamental component of the body, and amino acids are the building blocks of protein."
According to the National Watermelon Promotion Board, watermelon has some of the highest quantities of lycopene of any form of fresh product, including between 15 and 20 milligrams per 2-cup serving. Lycopene is a phytonutrient, a naturally occurring substance found in fruits and vegetables that interacts with the body to stimulate positive physiological responses. Red pigment is also responsible for the color of watermelons, tomatoes, red grapefruits, and guavas.
Health Risk associated with eating watermelon
Consuming watermelon in moderation poses no significant health risks. The body's levels of several vitamins may rise as a result of excessive ingestion, which could have negative effects.
Watermelon is rich in vitamin C, which when consumed in excess might result in symptoms like diarrhea or gastrointestinal discomfort. Additionally, lycopene-rich foods like watermelon may cause similar symptoms. Only when supplements rather than meals are consumed in excess do these symptoms typically manifest.
Another factor to take into account is potassium levels; too much of it can result in issues like hyperkalemia, which can be harmful because it creates an irregular heart rhythm. Again, consuming too many supplements is a common cause of difficulties. Overall, there are few risks associated with eating watermelon.
Watermelon can be easily introduced into a diet because it is so adaptable. Think about the following:
- Watermelon seeds can be prepared in advance as a delightful snack by roasting them in the oven for 15 to 20 minutes. To taste, try adding a little salt
- After working out or spending the day in the heat, mix some sliced watermelon with a few ice cubes to make a chilled, electrolyte-rich beverage
- Salad: To a bed of spinach leaves, add watermelon, mint, and fresh mozzarella to liven up a plain salad. Add a balsamic dressing drizzle
- Watermelon tastes best when consumed in smoothies. Due to their high water content, they are not very thick and can be prepared
- They are not overly thick because to their high water content, and they can be made instantly drinkable. Avoid juicing as much as possible because it removes the fiber and can concentrate the sugar in a smaller volume.
How can I increase my intake of watermelon
A watermelon should be hefty, firm, symmetrical, and free of soft areas or bruises. You can determine the texture of the fruit within by tapping the outside. A soft, almost hollow-sounding thud should be heard; this denotes that the water and fruit inside are undamaged and have a solid structure
Reference:
- Fruits and vegetables book 2011 edition
- Watermelon-wikipedia