Watermelons are generally water — about 92 %— but this amazing fruit is also soaked with many nutrients. Every juicy bite has impressive levels of vitamins C, B6, and A, lots of antioxidants, amino acids, and lycopene. There is even some amount of potassium. Moreover, this ideal summer snack is really low in sodium, fat-free, and has just 40 calories per cup.
Watermelon Nutrition Facts
According to the U.S Food and Drug Administration that controls food labeling through the National Labeling and Education Act, here are the most significant nutrition facts for the watermelons 1 :
| Watermelon Nutrition Facts | |
|---|---|
| Calories | 80 |
| Calories from Fat | 0 |
| Total Fat (g) | 0 |
| Total Fat (%DV) | 0 |
| Sodium (mg) | 0 |
| Sodium (%DV) | 0 |
| Potassium (mg) | 270 |
| Potassium (%DV) | 8 |
| Total Carb. (g) | 21 |
| Total Carb. (%DV) | 7 |
| Dietary Fiber (g) | 1 |
| Dietary Fiber (%DV) | 4 |
| Sugars (g) | 20 |
| Protein (g) | 1 |
| Vitamin A (%DV) | 30 |
| Vitamin C (%DV) | 25 |
| Calcium (%DV) | 2 |
| Iron (%DV) | 4 |
Watermelon size: 1/18 medium melon; 2 cups diced pieces (280 g/10.0 Oz)
Health Benefits of Watermelon
Consuming fruits and veggies of all kinds have long been linked to a decreased risk of various lifestyle-related health conditions. Numerous studies have found that increasing consumption of plant foods (as watermelons) reduces the risk of diabetes, obesity, heart diseases, and overall mortality, and promotes an increased energy, healthy hair and complexion, and overall lower weight 2 . Here are the greatest health benefits of eating watermelons:
- Blood Pressure
According to the American Journal of Hypertension, watermelon extract supplementation can reduce brachial blood pressure, ankle blood pressure, and carotid wave reflection in overweight middle-aged people with stage 1 hypertension or prehypertension, and can improve arterial function 3 . Diets rich in lycopene (a potent compound found in watermelons) can help protect against heart disease.
- Skin
Watermelon is also fantastic for the skin because it contains vitamin A, an important nutrient needed for sebum production that keeps hair moisturized. This vitamin is also required for the growth of all bodily tissues, including hair and skin.
Moreover, adequate intake of vitamin C (1 cup of watermelon provides 21% of the daily recommendations) is also needed for the structure and maintenance of collagen, which gives structure to hair and skin. This fruit also contributes to hydration that is crucial for having healthy looking hair and skin.
- Cancer
As a great source of the powerful antioxidant vitamin C and other antioxidants, watermelons can help fight the formation of free radicals that cause cancer. The intake of lycopene has been associated with a reduced risk of prostate cancer prevention in some studies 4 .
- Digestion and Regularity
Due to their great content of water and fiber, watermelons can help to prevent constipation and support regularity for a healthy digestive tract.
- Inflammation
Watermelons contain choline, a very significant and versatile nutrient, which helps our bodies in learning, memory, muscle movement, and sleep. Choline also supports the structure of the cellular membrane, assists in the transmission of nerve impulses, helps in the absorption of fat and decreases chronic inflammation 5 .
- Asthma Prevention
The risk for developing asthma is lower in individuals who eat a high amount of certain nutrients. Vitamin C is one of these nutrients and it can be found in many fruits and veggies, including watermelons.
Find the most important vitamins and minerals that our body needs: http://yourhealthtube.com/important-nutrients-vitamins-minerals/
- Muscle soreness
Watermelon juice and watermelon have been proven to decrease muscle soreness and improve recovery time following the workout in athletes. Scientists thought this is likely doing to the amino acid L-citrulline contained in this refreshing fruit 6 .
Possible Health Risks of Consuming Watermelon
It’s the complete diet or general eating pattern that is most significant in disease prevention and achieving great health. Therefore, it’s better to eat a diet with diversity than to concentrate just on individual foods as the key to great health.
Conclusion:
Despite some popular belief that watermelon is made up of just water and sugar, this fruit is actually a nutrient dense food, which provides a great amount of antioxidants, minerals, and vitamins, for a very low amount of calories.
Watermelons have a high level of lycopene, which makes them really effective at protecting cells from damage and can help lower the risk of high blood pressure and heart disease. Also, the fruit’s concentrations of arginine and citrulline are great for the heart. Arginine may help improve blood flow and can help reduce the accumulation of excess fat. Watermelon extract can help reduce hypertension and is also great for the look of your skin and hair.
Medicalnewstoday.com Livescience.com Fda.gov
