Watermelon is a delicious and refreshing fruit that is also good for you.
It contains only 46 calories per cup, but is rich in vitamin C, vitamin A and many healthy plant substances.
I’m thinking about the summer ahead. Summer vacations, barbecues, picnics, cocktails, the whole nine meters. And to be honest, nothing summarizes the summer as well as watermelon.
Unfortunately, watermelons (which are, surprisingly, technically berries!) Have recently had a bad rap with keto devotees and others because of how sweet they are. They must have tons of sugar in them, right?
Wrong. Watermelons actually have a relatively low sugar content compared to other fruits. A portion of watermelon in cubes has nine grams of sugar. That is less than what you would get from a cup of mango (23 grams), banana (18 grams), or even apples (11 grams). So let’s nip that false rumor right now.
And with that nine grams of sugar you also get a lot of nutrition, from antioxidants to fibers and potassium. So if you ever need receipts for someone who hates the summer treat, show them this list of all the health benefits of watermelon. Someone else who likes it?
Even the image of a watermelon in my head cools me down. Literally. This fruit needs no introduction, does it? It has been on our list of favorites since we were kids, and it will stay …
… not only because it helps you combat the scorching heat, but also because of what it can do to us. The benefits of watermelon, if you understand what I mean.
What are the Health Benefits of Watermelon?
1. Watermelon is high in cancer-fighting lycopene: Watermelon can attribute its magnificent pinkish red hue to the antioxidant lycopene. “Lycopene is an antioxidant and anti-cancer nutrient that can be consumed raw and is bioavailable (usable by the body),” says Isabel Smith, MS, RD, CDN, founder of Isabel Smith Nutrition. Of course, watermelon alone will not protect your health, but the nutrient can play a useful role as part of an overall healthy diet.
2. Watermelon is also rich in vitamin C: Don’t count oranges and strawberries as the only fruits in your vitamin C arsenal. Watermelon is a good source of vitamin, says Smith: according to the USDA, a watermelon wedge has about 23 mg of vitamin C, which is about 30 percent of its recommended daily intake. Smith says that vitamin C plays a key role in helping your body form collagen, the protein that keeps skin healthy and eyesight sharp.
3. It’s an excellent pre-workout snack: “I like it because it’s a source of hydration and it’s lower in fiber, so it won’t make your tummy hurt before you exercise,” says Smith. Plus, it’s a decent source of potassium (crucial for muscle function); just a watermelon wedge has 320 mg of potassium, about 12 percent of your daily needs. The fruit also contains an amino acid called L-citrulline; some research suggests that, in overtime, regular consumption can increase blood levels of nitric oxide to improve exercise performance.
4. Watermelon also helps with post-workout recovery: carbohydrates are getting a lot of hate these days, but after a workout, your muscles need to replenish their glycogen stores as part of a proper recovery. “Watermelon has usable carbohydrates, plus magnesium and the amino acid L-citrulline, which is involved in healing and recovery from exercise,” says Smith.
5. It could be good for your heart-it’s all thanks to lycopene.:Research shows that the phytonutrient can help keep arteries flexible, prevent the buildup of plaque that clogs arteries, and may even help lower blood pressure. Considering that heart disease is the leading cause of death for women, it’s always good to carry heart-healthy food.
6. It’s hydrating – it’s called watermelon for a reason. While refilling your bottle of S’well is certainly a good thing, what you eat also counts toward your hydration quota for the day, says Smith. (In fact, food accounts for about 20 percent of your water intake.) ) Considering that watermelon is juicy from the drip, it shouldn’t be surprising that it’s a great way to “drink” in addition to your other healthy drink. Hydration habits.
Drinking water is an important way to keep your body hydrated.
However, eating foods that are high in water can also help. Interestingly, watermelon is 92% water.
Also, a high water content is one of the reasons why fruits and vegetables help you feel full.
The combination of water and fiber means you are eating a good volume of food without too many calories.
7. It’s an excellent healthy dessert (if that’s your thing): remember, watermelon is relatively low in sugar compared to other fruits. “Don’t get carried away with the sugar in the watermelon,” says Smith. You can have two cups for about 90 calories and 20 grams of natural sugars, which Smith says is a lot of watermelon. Even one cup serving (about nine to 10 grams of sugar, depending on how you cut it) is a generous amount of fruit, she says. (Small amounts of watermelon are even keto-friendly.)
8.Contains nutrients and beneficial plant compounds
As for fruits, Watermelon is one of the lowest in calories – only 46 calories per cup (154 grams). That is lower than even low-sugar fruits such as berries.
One cup (154 grams) of watermelon also contains many other nutrients, including these vitamins and minerals:
- Vitamin C: 21% of the daily reference intake (RDI)
- Vitamin A: 18% of the RDI
- Potassium: 5% of the RDI
- Magnesium: 4% of the RDI
- Vitamins B1, B5 and B6: 3% of the RDI
- Watermelon also has a high content of carotenoids, including beta-carotene and lycopene. In addition, it has citrulline, an important amino acid.
Here is a summary of the most important antioxidants in watermelon:
Vitamin C is an antioxidant that helps prevent cell damage from free radicals.
Carotenoids are a class of plant compounds that include alpha-carotene and beta-carotene, which the body converts into vitamin A.
Lycopene is a type of carotenoid that is not transformed into vitamin A. This powerful antioxidant gives a red color to plant foods such as tomatoes and watermelon and is related to many health benefits.
Cucurbitacin E is a plant compound with antioxidant and anti-inflammatory effects. Bitter melon, a relative of watermelon, contains even more cucurbitacin E.
Keep The Heart Strong:
High levels of watermelon lycopene are very effective in protecting cells from damage and can help reduce the risk of heart disease, according to a study by Purdue University. A study published in the American Journal of Hypertension found that watermelon extracts helped reduce hypertension and lower blood pressure in obese adults.
Watermelon can be especially important for older women. A study published in Menopause found that postmenopausal women, a group known to have increased aortic stiffness, who took watermelon extract for six weeks saw blood pressure and blood stiffness decrease compared to those who did not take watermelon extract . The study authors attributed the benefits to citrulline and arginine.
Arginine can help improve blood flow and can help reduce the accumulation of excess fat.
“Watermelon lycopene makes it an anti-inflammatory fruit,” Jarzabkowski said. Lycopene is an inhibitor of several inflammatory processes and also functions as an antioxidant to neutralize free radicals. In addition, watermelon contains choline, which helps keep chronic inflammation low, according to a 2006 article published in the medical journal Shock.
Reducing inflammation is not only good for people suffering from arthritis. “When you are sick, you have cell damage, which can be caused by a variety of factors, including stress, smoking, pollution, disease, and the body becomes inflamed,” said Jarzabkowski. “It’s called ‘systemic inflammation.” In this way, anti-inflammatory foods can help with general immunity and overall health.