Health Benefits, Risks and Nutritional Value Of Watermelon
Slices of juicy red watermelon

Health Benefits, Risks and Nutritional Value Of Watermelon

Watermelon could be a sweet and refreshing low-calorie summer snack. There are immense nutritional benefits of watermelon on our health. It produces hydration and additional important nutrients, as well as vitamins, minerals, and antioxidants.

There are 5 common sorts of watermelon: seeded, seedless, mini, yellow, and orange.

This article explains the potential health benefits and nutritional content of watermelon, serving tips, and the risk of watermelon.

1. Nutritional Benefits of Watermelon Keeps You Hydrated

Drinking water is a crucial method to keep your body hydrated. Although, consumption of foods that have high water content may also facilitate. Apparently, watermelon contains 92 percent of water.
In addition, high water content is one of the explanations of why fruits and vegetables assist you to feel full. The combination of water and fiber means that you are consuming a decent volume of food while not loads of calories.


2. Contains Nutrients and Useful Plant Compounds

As so much as fruits go, watermelon is one in every of all-time low in calories, solely forty-six calories per cup (154 grams). That is not up to even low-sugar fruits like berries.

154 grams of watermelon has several different nutrients as well, involving these vitamins and minerals:

• Vitamin C (Ascorbic Acid): 21 percent of the Reference Daily Intake (RDI).
• Vitamin A (Retinoid): 18 percent of the RDI.
• Potassium: 5 percent of the RDI.
• Magnesium: 4 percent of the RDI.
• Vitamins B1(Thiamin), B5(Pantothenic Acid), and B6(Pyridoxine): 3 percent of the RDI.

Watermelon is additionally rich in carotenoids, as well as beta carotene and lycopene. Additionally, watermelon has citrulline that is a very important amino acid.

Here’s a summary of watermelon’s most vital antioxidants:

A. Vitamin C

Vitamin C is an antioxidant, which facilitates stopping cell damage from free radicals.

B. Carotenoids

Carotenoids are a category of plant compounds that includes alpha-carotene and beta carotene, that your body converts to fat-soluble vitamin A.

C. Lycopene

Lycopene may be a category of carotenoid which does not modify into vitamin A. This powerful antioxidant provides red color to plant foods like tomatoes and watermelon and is connected to several health benefits.

D. Cucurbitacin E

Cucurbitacin E maybe a plant compound with antioxidant and anti-inflammatory consequences. Bitter melon, a relative of watermelon, contains even additional cucurbitacin E.


3. Might Improve Heart Health

Heart disease is one of the most usual causes of death worldwide. Lifestyle causes, as well as diet, might lower your chance of heart attack and stroke by decreasing blood pressure and cholesterol levels. Nutritional benefits of watermelon have particular advantages for heart health. Lycopene might facilitate lower cholesterol and blood pressure. It additionally can facilitate stop oxidative damage to cholesterol.
Watermelon conjointly contains citrulline, this amino acid might enhance nitric oxide levels within the body. Nitric oxide assists your blood vessels to enlarge, which lowers blood pressure.
Other vitamins and minerals in watermelon additionally helpful for your heart. These embrace vitamins A, B6, C, Magnesium, and Potassium.


4. Contains Compounds that will facilitate stop Cancer

Lycopene and alternative individual plant compounds in watermelon for their anti-cancer results. However, lycopene consumption is related to a lower chance of some categories of cancer. The powerful link up to now looks to be between lycopene and cancers of the digestive system.

It seems to decrease cancer risk through lowering insulin, like growth factor (IGF), a protein included in cell division. High IGF levels are related to cancer. Additionally, cucurbitacin E has been considered for its capability to hinder tumor growth.


5. Could facilitate stop macular degeneration

Lycopene is found in many parts of the eye wherever it assists defend against oxidative damage and inflammation.
It may additionally stop age-related macular degeneration (AMD). This is often a typical eye downside which will cause blindness in older adults.
Lycopene’s perform as an antioxidant and anti-inflammatory compound could facilitate stop AMD from developing and obtaining worse.


6. Might Decrease Inflammation and Oxidative Stress

Inflammation is the main factor of several chronic diseases. Watermelon might facilitate decrease inflammation and oxidative damage, as it’s high in the anti-inflammatory antioxidants like lycopene and Vitamin C.
Like antioxidant lycopene might additionally advantage in brain health. As an example, it’s going to facilitate delay in the onset and development of Alzheimers.


7. Might facilitate Relieve Muscle Soreness

Citrulline, the amino acid in watermelon, might decrease muscle soreness. It’s conjointly accessible as a supplement. Surprisingly, watermelon juice seems to boost the absorption of Citrulline. Both watermelon drink like plain watermelon juice or watermelon juice mixed with citrulline manages to less muscle soreness and faster pulse recovery.
Citrulline’s possible to boost exercise endurance and performance.


8. Will Nutritional Benefits of Watermelon Helpful for Digestion

Watermelon consists of lots of water and a little quantity of fiber, each of that is necessary for healthy digestion. Fiber will give bulk for your stool, whereas water assists keep your digestive tract active with efficiency.
Consuming high water and fiber-containing fruits and vegetables, together with watermelon, are often terribly useful for assisting common bowel movements.


9. Is Superior for Skin and Hair

Vitamin A and C, two vitamins present in watermelon which are essential for healthy skin and hair. Vitamin C assists your body build collagen, a protein which remains your skin graceful and your hair sturdy.

Vitamin A is additionally necessary for healthy skin, hence it assists produce and repair skin cells. While not sufficient vitamin A, your skin will look like dry and scaly. Both lycopene and beta-carotene may additionally facilitate defend your skin from sunburn.


Serving Tips of Watermelon

When shopping for a watermelon, folks ought to explore for one that’s firm, heavy, and symmetrical while not soft spots or bruising.

Tapping the surface will provide a clue on the feel of the fruit within. Listen for a light-weight and virtually hollow sounding thud. This means the water and fruit contained is undamaged and incorporates a stable structure.


Tips for serving watermelon involve:

Juice: Place sliced watermelon and some ice cubes in a mixer for a cold, refreshing, electrolyte drink which is good for rehydrating once exercise or on a daily basis within the sun.

Salad: Include watermelon, mint, and fresh and natural cheese on a bed of spinach leaves for a tasty and healthy salad.

Smoothies: Prepare a watermelon smoothie or mix with an orange crush for additional tang. Keep in mind that juicing assort the fiber, creating the sugar easier to soak up. Folks with diabetes must think about consuming fresh, natural whole watermelon instead of drinking juice.

Cooked seeds: Roast the watermelon seeds in a kitchen appliance for 15 to 20 minutes to form a tasty snack. One ounce of seeds will produce around 8 grams of protein.

Risks of Watermelon

Adequate amounts of watermelon provide no serious health risk for many folks, however, some might have to require care.

1. Diabetes:

Watermelon is a fruit which contains natural sugar. Folks with diabetes should account for these carbs in their everyday meal plan. It’s higher to intake
watermelon whole instead of as a juice, as juicing discards the fiber, creating the sugar easier for the body to soak up. This could enhance the chance of a glucose spike. Keep in mind to look at portion sizes like all fruit and juices.

2. Allergy:

A few might increase signs of allergic sensitivity, like hives, swelling, and problem respiration when consuming watermelon. If this occurs, the person desires medical attention, because it will generally result in anaphylaxis, that could be a critical condition.

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