Watermelons (Citrullus lanatus) are large, sweet fruits that are indigenous to southern Africa. It is related to cantaloupe, zucchini, pumpkin, and cucumber. Nutritional Facts of Watermelon.
Watermelon has a high water and nutrient content, few calories, and is extremely refreshing.
It is also high in citrulline and lycopene, two potent plant compounds.
This juicy melon may provide a variety of health benefits, including lower blood pressure, improved insulin sensitivity, and reduced muscle soreness.
Watermelons can eaten fresh, frozen, juiced, or blended into smoothies. This article will tell you everything you need to know about watermelon.
Watermelon mostly made up of water (91 percent) and carbohydrates (7.5 percent ). It has almost no protein or fat and a very low calorie count.
- 2/3 cup (100 g) raw watermelon contains the following nutrients
- 30 calories
- 91 percent water
- 0.6 gramme protein
- Carbohydrates: 7.6 g
- 6.2 grammes of sugar
- 0.4 gramme fibre
- 0.2 g of dried of fat
- Watermelon has 12 grams per serving so for every cup (152 grams).
Carbohydrates are mostly simple sugars like glucose, fructose, and sucrose. Watermelon also contains a trace of fibre.
Watermelons have a high glycemic index (GI), which measures how quickly foods raise blood sugar levels after meals (2).
However, because watermelon has a low carbohydrate content, eating it should not have a significant impact on blood sugar levels. Nutritional Facts of Watermelon
Watermelon has a low carbohydrate content, with only 0.4 milligramme per 2/3 cup.
However, because of its high fructose content, it is high in FODMAPs, or fermentable short-chain carbohydrates.
Individuals who cannot fully digest fructose, such as those with fructose malabsorption, may experience unpleasant digestive symptoms if they consume large amounts of it.
Watermelon is high in vitamin C and a good source of a variety of other vitamins and minerals.
The vitamin C. This antioxidant is necessary for skin health as well as immune function.
This mineral is essential for blood pressure regulation and heart health. Nutritional Facts of Watermelon
This mineral associated with an elevated concentration level in plant foods and frequently deficient in the Standard american diet.
B5 vitamin This vitamin, also known as pantothenic acid, found in almost all foods to some degree A vitamin.
Watermelon contains beta carotene, which the body can convert to vitamin A. Other Plant Substances
When compared to other fruits, watermelon is a poor source of antioxidants. Nutritional Facts of Watermelon
However, it is high in the amino acid citrulline and the antioxidant lycopene, both of which have numerous health benefits.
Watermelon contains the highest concentration of the amino acid citrulline of any known dietary source. The greatest concentration found in the white rind that surrounds the flesh.
Citrulline converted in your body into the essential amino acid arginine.
Citrulline and arginine both play important roles in the synthesis of nitric oxide, which lowers blood pressure by dilation and relaxation of the blood vessels.
Arginine also a nutrient. Arginine also beneficial to many organs, including the lungs, kidneys, liver, immune, and reproductive systems, and has shown to aid in wound healing. Nutritional Facts of Watermelon
According to research, watermelon juice is a good source of citrulline and can significantly increase blood levels of both citrulline and arginine.
Though watermelon is one of the best dietary sources of citrulline, you would need to consume approximately 15 cups (2.3 kg) at once to meet the RDA for arginine.
Watermelon is the most well-known fresh source of lycopene, a potent antioxidant that gives it its red colour.
In fact, fresh watermelon is preferable.Tomatoes are a better source of lycopene.
Fresh watermelon juice has shown in human studies to increase blood levels of both lycopene and beta carotene.
Lycopene used by the body to create beta carotene, which then converted into vitamin A. Nutritional Facts of Watermelon
Watermelons’ Health Advantages
Watermelons and their juice have linked to a number of health benefits.
Reduce Blood Pressure
High blood pressure is a leading cause of chronic disease and premature death.
Watermelon contains potassium citrate, which converted into cysteine in the body. Both of these amino acids aid in the production of nitric oxide.
Nitric oxide is a gas molecule that relaxes and dilates the tiny muscles that surround your blood vessels. As a result,After-exercise muscle soreness can reduced with juice.
Watermelon juice (or citrulline) and exercise performance research yields conflicting results. One study found no effect, while another found improved performance in untrained but not well-trained people.
Watermelon well tolerated the majority of people. However, some people may experience allergic reactions or digestive issues as a result of it. Nutritional Facts of Watermelon
Watermelon allergy uncommon, and it is usually associated with oral-allergy syndrome in people who allergic to pollen.
Itchy mouth and throat, as well as swelling of the lips, mouth, tongue, throat, and/or ears, are all symptoms (39).
Watermelon contains a lot of fructose, a type of FODMAP that some people can’t fully digest.
FODMAPs, such as fructose, may cause a variety of unpleasant digestive symptoms, including bloating, gas, stomach cramps, diarrhoea, and constipation
Watermelons should be avoided by people who are sensitive to FODMAPs, such as those who have irritable bowel syndrome (IBS). Nutritional Facts of Watermelon
Watermelon’s Top 9 Health Benefits
Watermelon is thought to have first been domesticated in Northeast Africa over 4,000 years ago. It’s sweet and juicy, making it the ideal summer treat to quench your thirst.
The rind of this large round fruit is green, and the flesh is bright red. It’s also high in nutrients, such as antioxidants and A and C vitamins
Here are nine of the most important health benefits of watermelon
1. Assists you in staying hydrated
It is critical to stay hydrated in order for your body to function properly.
The regulation of body temperature, normal organ function, nutrient delivery to cells, and alertness are just a few of the bodily processes that rely on adequate hydration.
Eating foods high in water content may help provide your body with the water it requires to function properly.
Watermelon contains 92 percent water, making it an excellent choice for daily water consumption.
Furthermore, because of its high water content, this melon has a low calorie density that is, it contains very few calories in relation to its total weight.
Watermelon, for example, has a low calorie density and may help with weight management by keeping you impressed for a prolonged period
2. High in nutrients and plant compounds that are beneficial to the body
Watermelon is rich in nutrients such as potassium, magnesium, and vitamins A and C. It’s also low in calories, with only 46 calories per cup (152 grammes).
The nutrients in 1 cup (152 grammes) of raw, diced watermelon are as follows
- 46 calories
- Carbohydrates: 11.5 g
- 0.6 gramme fibre
- 9.4 grammes of sugar
- 0.9 gramme protein
- 0.2 g of dried of fat
- 5% of the Daily Recommended amount for Vitamin A (DV)
- 14 percent of the DV for vitamin C
- Vitamins: 4% of the total calories
- Copper and zinc: 4% of the daily recommended intake
Watermelon also was high in citrulline, an alkaloid that may improve athletic performance.
Furthermore, it contains antioxidants such as vitamin C, carotenoids, lycopene, and cucurbitacin E.
These compounds aid in the fight against free radicals, which are unstable molecules that can harm your cells if they build up in your body. This damage, over time, may result in conditions such as diabetes, heart disease, and cancer.
3. It is possible that it has anticancer properties
Several plant compounds found in watermelon, such as lycopene and cucurbitacin E, have anticancer properties.
While study results are mixed, lycopene consumption may be linked to a lower risk of certain cancers, such as prostate and colorectal cancers.
Lycopene is thought to work by lowering insulin-like growth factor (IGF) levels in the blood, a hormone that promotes cell division. Notably, cancer develops when uncontrollable cell division occurs.
Furthermore, antioxidant vitamin E may prevent tumour growth by inducing autophagy in cancer cells The process by which your body eliminates damaged cells is known as autophagy. Nonetheless, more human research is required.
4. Has the ability to strengthen health
Watermelon contains a number of nutrients that may benefit heart health.
Heart disease is the leading cause of death on a global scale. It is worth noting that lifestyle factors such as diet can reduce your risk of heart attack and stroke by lowering your blood pressure and cholesterol levels.
Lycopene may help lower cholesterol and blood pressure, according to research. It may also aid in the prevention of oxidative damage caused by elevated cholesterol levels.
Watermelon also contains citrulline, an amino acid that may boost your body’s nitric oxide levels. Nitric oxide is beneficial to your Skin dilate, increasing blood pressure
Watermelon also contains magnesium, potassium, and vitamins A, B6, and C, all of which are beneficial to the heart.
5. It is possible that it will reduce inflammation and oxidative stress
Inflammation is a major contributor to the development of many chronic diseases.
Watermelon’s ellagic acid, lycopene, and compared To control may help reduce swelling and free radical formation.
In one study, rats fed watermelon powder as a supplement to an unhealthy diet experienced less oxidative relationship between stress levels of the plasma lipid C-reactive protein than for the control group.
In addition, an 8-week study gave 500 mg of vitamin C twice daily to 31 people with obesity and high inflammatory markers. They demonstrated a significant reduction in inflammatory markers when compared to the control group.
Resveratrol, as an antioxidant, may also prolong the onset and progression of Vascular dementia. More research, however, is permitted.
6. May aid in the prevention of macular degeneration
Lycopene, a watermelon compound, may be beneficial to your eyes.
Age-related macular degeneration (AMD) is a common eye condition that can result in blindness in older people.
Though research is limited, lycopene’s antioxidant and anti-inflammatory properties may help prevent and inhibit AMD.
In one test-tube study, lycopene was found to reduce the ability of inflammatory markers to damage cells in eye cells. Remember that living person research is necessary.
7. It has the potential to alleviate muscle aches and pains
Citrulline, an amino acid found in watermelon, has been shown to improve exercise performance and decrease muscle soreness.
One study found that taking citrulline on a daily basis for at least 7 days managed to improve aerobic quality by increasing the body’s production of nitric oxide.
This compound promotes blood vessel expansion, allowing your heart to work less hard to pump blood throughout your body.
Furthermore, there is some evidence that watermelon, rather than just citrulline, may benefit your body after exercise.
A previous study gave athletes either plain watermelon juice, watermelon juice mixed with citrulline, or a control drink. Both watermelon drinks resulted in less muscle soreness and quicker heart rate recovery than the control drink. More investigation is still required.
8. Skin may benefit health
Vitamins A and C, which can be found in fruits and vegetables, are necessary for skin health.
Vitamin C, whether consumed or applied topically, helps your body produce collagen, a protein that keeps your skin and hair supple and strong.
Consuming more vitamin C through food and/or supplements, according to one study, may reduce your chances of developing wrinkles and dry skin.
Vitamin A is also essential to healthy skin because that aids in skin cell establishment and repair.
In one study, animals fed a nutritionally complete diet had better wound healing than those fed a vitamin A deficient diet. Remember that more human studies on watermelon are needed.
9. of May enhance digestion
Watermelon contains a lot of water and a little fibre, both of which are important for digestion.
Fiber helps keep your bowels regular, while water helps waste move more efficiently through your digestive tract.
According to one survey of 4,561 adults, those with low fluid and fibre intakes were more likely to experience constipation. Other factors, however, could have played a role.
Watermelon is an extremely healthy fruit. It’s high in citrulline and lycopene, two potent plant compounds linked to lower blood pressure, better metabolic health, and less muscle soreness after exercise.
Furthermore, it’s sweet, delicious, and high in water, making it ideal for staying hydrated. Watermelon is an excellent addition to a healthy diet for the vast majority of people.
Watermelon is a refreshing, thirst-quenching fruit that many people enjoy in the summer heat.
It is high in water content and contains nutrients such as lycopene, citrulline, and vitamins A and C.
However, research suggests that this sweet, red melon may also improve heart health, reduce muscle soreness, and reduce inflammation.
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