Watermelon (Citrullus lanatus) is a scrumptious fruit which comprises many vitamins, is low in energy and is freed from fats. You possibly can eat all elements of the watermelon together with the rind and seeds, based on well being web site Healthline (opens in new tab).
A watermelon is roughly 92% water based on Healthline. Every juicy chew has vital ranges of vitamin A (opens in new tab), vitamin B6 (opens in new tab) and vitamin C (opens in new tab), numerous lycopene, antioxida (opens in new tab)nts and amino acids (opens in new tab). Watermelon even comprises a modest quantity of potassium (opens in new tab).
“Amino acids are the essential constructing block for protein, and protein is utilized in just about each important perform within the physique.” stated Angela Lemond, a Texas-based registered dietitian, nutritionist and spokesperson for the Academy of Diet and Dietetics (opens in new tab).
Associated: How a lot water do you actually need to drink? (opens in new tab)
Watermelon well being advantages
Watermelon comprises a number of the highest lycopene ranges of any kind of contemporary fruit. Lycopene is a phytonutrient, which is a naturally occurring compound in fruit and veggies which might be produced to fend off assaults by micro organism, fungi or viruses. Some research recommend phytonutrients are more likely to play necessary roles within the physique. Lycopene can be the pink pigment that provides watermelons, tomatoes, pink grapefruits and guavas their shade. Based on the U.S. Division of Agriculture (opens in new tab), a cup and a half of watermelon comprises about 9 to 13 milligrams of lycopene — 40% extra lycopene than uncooked tomatoes.
Watermelon dietary info
Listed below are the diet information for the watermelon, based on the U.S. Meals and Drug Administration (opens in new tab), which regulates meals labeling by the Nationwide Labeling and Training Act:
– Serving dimension: 2 cups diced (10 oz / 280 g) Energy: 80 (Energy from Fats 0)
– Quantity per serving (and %DV*) *% Day by day Values (%DV) are primarily based on a 2,000 calorie eating regimen.
– Complete Fats: 0g (0%)
– Complete Carbohydrate: 21g (7%) Dietary Fiber: 1g (4%) Sugars: 20g
– Ldl cholesterol: 0mg (0%) Sodium: 0mg (0%) Potassium: 270mg (8%) Protein: 1g
– Vitamin A: (30%) Vitamin C: (25%) Calcium: (2%) Iron: (4%)
In small research in human cells and animals, lycopene has been linked with coronary heart well being, bone well being and prostate most cancers prevention.
To essentially maximize your lycopene consumption, you might want to let your watermelon totally ripen. The redder your watermelon will get, the upper the focus of lycopene turns into. Beta-carotene and phenolic antioxidant content material additionally enhance because the watermelon ripens.
A 2011 research within the Journal of Meals Composition and Evaluation (opens in new tab), which investigated 5 sorts of watermelon at 4 phases of ripening, discovered that unripe watermelon with primarily white flesh has almost zero beta-carotene current. By the point it’s totally pink, the fruit is a superb supply of the phytonutrient.
Nevertheless, that does not imply the pink elements are the one good ones. “All elements of the watermelon are good. There are lots of vitamins all through,” Victoria Jarzabkowski, a nutritionist with the Health Institute of Texas at The College of Texas at Austin. This contains the white flesh nearest the rind, which comprises extra of the amino acid citrulline than the flesh, based on a 2005 research within the Journal of Chromatography (opens in new tab).
Citrulline is an amino acid that converts to the amino acid arginine. In lab dishes, arginine appears to stimulate nitrous oxide, which may decrease blood stress, based on a 2009 research within the journal Scientific and Experimental Pharmacology and Physiology (opens in new tab).
Current research have additionally discovered that watermelon seeds are filled with vitamins, particularly if they’re sprouted and shelled. They’re excessive in protein (opens in new tab), magnesium, vitamin B and good fat, based on an evaluation by the Worldwide Journal of Diet and Meals Sciences (opens in new tab).
Coronary heart well being and anti inflammatory advantages
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In research of mice, excessive ranges of lycopene diminished the danger of injury from a excessive ldl cholesterol eating regimen Purdue College (opens in new tab). A research printed within the American Journal of Hypertension (opens in new tab) discovered that watermelon extracts helped cut back hypertension and lowered blood stress in overweight adults.
Watermelon might also be particularly necessary for older ladies. A research printed in Menopause (opens in new tab) discovered that postmenopausal ladies, a bunch recognized to have elevated aortic stiffness, who took watermelon extract for six weeks noticed decreased blood stress and arterial stiffness in comparison with those that didn’t take watermelon extract. The authors of the research attributed the advantages to citrulline and arginine.
Animal research recommend arginine may also help enhance blood movement.
“The lycopene in watermelon makes it an anti-inflammatory fruit,” Jarzabkowski stated. Lycopene is an inhibitor for varied inflammatory processes and in addition works as an antioxidant to neutralize free radicals.
Different advantages and most cancers prevention
“Watermelons assist with general hydration, and that could be a great point,” stated Lemond. “They are saying we are able to get 20-30 % of our fluid wants by our eating regimen alone, and meals like these actually assist.” Moreover, their juice is stuffed with good electrolytes. This could even assist stop warmth stroke.
The watermelon additionally comprises fiber, which inspires a wholesome digestive tract and helps maintain you common.
A cup of watermelon comprises almost one-quarter of your beneficial every day consumption of Vitamin A.
Like different fruit and veggies, watermelons could also be useful in decreasing the danger of most cancers by their antioxidant properties. In lab dish and animal research, lycopene diminished prostate most cancers cell proliferation, based on the Nationwide Most cancers Institute (opens in new tab).
Watermelon-loving athletes are in luck: consuming watermelon juice earlier than an intense exercise helps cut back next-day muscle soreness and coronary heart fee, based on a small research of seven athletes printed within the Journal of Agricultural and Meals Chemistry (opens in new tab).
A 2015 research printed within the Journal of Utilized Physiology (opens in new tab) means that watermelon’s citrulline might also assist enhance athletic efficiency. Examine members who took citrulline dietary supplements noticed a boosted efficiency with extra energy manufacturing in high-intensity train like biking and sprinting.
What occurs if you happen to eat an excessive amount of watermelon?
If eaten in affordable quantities, watermelons ought to produce no severe uncomfortable side effects.
Nevertheless, excessive ranges of consumption may trigger some discomfort. As an illustration, the consumption of greater than 30 mg of lycopene every day may probably trigger nausea, diarrhea, indigestion and bloating, based on the American Most cancers Society (opens in new tab).
Loading up on water-dense meals like watermelon will be tempting for these seeking to drop pounds as a result of they make it easier to really feel full, however Lemond cautions towards going to extremes. “Consuming extra fruit and veggies of any variety naturally helps lower general energy (power) of the eating regimen,” she stated. “We all know that folks that eat larger portions of fruit and veggies sometimes have more healthy physique weights. Nevertheless, I don’t advocate consuming solely watermelon … You’ll drop pounds, however that weight might be principally muscle.”
Jarzabkowski additionally warns watermelon lovers to be conscious of their sugar consumption. “Although watermelon’s sugar is of course occurring, [watermelon] continues to be comparatively excessive in sugar.”
Seedless watermelon
Seedless watermelons are triploid which implies they’ve three units of chromosomes (opens in new tab). This odd variety of chromosomes makes them sterile and unable to provide seeds. The sterile hybrid is created (opens in new tab) by crossing male pollen for a watermelon, containing 22 chromosomes per cell, with a feminine watermelon flower with 44 chromosomes per cell. When this seeded fruit matures, the small, white seed coats inside include 33 chromosomes (opens in new tab).
Further assets
Discover some enjoyable information about watermelons, from the Nationwide Watermelon Promotion Board (opens in new tab) and Science Youngsters (opens in new tab). Uncover 50 issues to do with watermelon with Good Housekeeping (opens in new tab). Discover ways to develop your personal watermelon with Higher Houses and Gardens (opens in new tab)
This text is for informational functions solely and isn’t meant to supply medical recommendation.
