Watermelon is a flexible, scrumptious, and easy-to-consume fruit. Comprising 92% water, it’s a refreshing fruit match for consumption through the sizzling summer time months. Its nutritive worth and scrumptious crispy texture make it a favourite of many.
Watermelon is grown on sprawling vines in tropical to temperate areas. It’s native to tropical Africa however is now cultivated worldwide.
It’s normally eaten uncooked and added to salads, smoothies, snacks, and even drinks, however some individuals additionally eat the rind together with its seeds by cooking it down with spices.
Well being Advantages of Consuming Watermelon
Watermelon is an considerable supply of many helpful vitamins together with lycopene, vitamin C, vitamin A, and beta carotene, (1) and it gives a number of well being advantages.
Commercials
1. Helps in hydration
About 100 g or 1 cup of watermelon supplies 91.4 g of water; (1) thus, consuming it’s a very efficient technique to improve your every day water consumption. Furthermore, on account of its excessive water density, watermelon is a low-calorie fruit that’s helpful in sustaining weight.
It is very important observe that individuals affected by kidney ailments and people who have to preserve their water consumption beneath test should seek the advice of their physician earlier than together with a high-water-content fruit of their weight-reduction plan.
2. Aids in weight upkeep
In response to one examine, weight discount could be achieved by consuming meals which are categorized as low density. They’re sometimes these meals which have a low calorie and excessive water content material. (2)
Watermelon, categorized as a low-density meals on account of its excessive water content material, can assist you simply obtain satiety and fullness. This, in flip, reduces your likelihood of overeating, consequently serving to in general weight discount.
3. Controls blood sugar
Watermelon is wealthy in lycopene, a phenolic compound that imparts the fruit its distinct purple coloration and has been proven to scale back (3) free glucose within the blood. This impact is especially useful for individuals with diabetes as it would assist in blood sugar administration.
Nevertheless, it is necessary to not eat greater than 1–2 servings of the fruit because it has excessive sugar content material.
Commercials
Watermelon additionally incorporates vitamin C, which reduces free radical harm that generally happens in diabetics.
4. Prevents cardiovascular ailments
A crossover design examine discovered that watermelon consumption considerably decreased lipid markers (together with ldl cholesterol, triglycerides, and LDL ldl cholesterol). (4)
Moreover, citrulline, an amino acid in watermelon, may scale back (5) the buildup of fatty plaque in blood vessels known as atherosclerosis. Atherosclerotic plaques alongside the perimeters of blood vessels may cause narrowing of the arteries, resulting in ailments similar to stroke and myocardial infarction (coronary heart assault).
5. Reduces the severity of bronchial asthma
Research present that bronchial asthma is brought on by the presence of free radicals within the physique. (6) A number of overview research discovered that consuming lycopene-rich meals, similar to watermelon, decreased oxidative stress. It additionally helped scale back signs of bronchial asthma together with airway easy muscle contraction and mucus hypersecretion. (7)
6. Preserves dental well being
Watermelon’s vitamin C content material can assist stop the event of gingivitis, (8) a critical dental illness.
Vitamin C has additionally been intently linked to periodontal illness, the place a examine has proven that this vitamin reduces the irritation and bleeding that happens within the situation.
Commercials
7. Fights irritation
The antioxidants current in watermelon, together with beta carotene, vitamin C, and vitamin A, usually have an anti-inflammatory impact on the physique.
In a single examine, watermelon decreased the ldl cholesterol and triglyceride ranges in addition to oxidative stress in rats. (9) These results consequently decreased irritation.
8. Protects nerve perform
Watermelon incorporates magnesium and potassium, that are pure electrolytes. Potassium controls how effectively nerves perform within the physique and improves their conduction exercise (10)
In a single examine, dietary potassium was instructed to play a protecting perform for the nerves. (11)
9. Aids in digestion
Watermelon is abundantly wealthy in water and incorporates some fiber, very similar to most different fruits. Fiber supplies bulk to the stool and water helps with its straightforward motion alongside the digestive tract.
A latest overview additionally confirmed the potential of fiber to alter the intestine microflora (microorganisms current within the intestine) to positively impression metabolism. (12)
Commercials
Moreover, in a examine executed on diabetic mice, consumption of watermelon juice confirmed a big discount in fasting blood glucose ranges in each kind 1 and sort 2 diabetes. It additionally induced adjustments within the intestine microflora. (13)
10. Improves athletic efficiency
Citrulline, an amino acid in watermelon, is efficient in lowering muscle soreness. (14) The water content material helps in hydrating the muscle groups and washing away the gathered lactic acid shaped within the muscle post-exercise.
Dietary Content material of Watermelon
One cup (145 g) of watermelon provides about 140 g of water. It has 43.12 mcg of vitamin A, contributing 5% of the every day worth, together with 466.62 mcg of beta carotene.
Commercials
The lycopene content material sits at round 6,979.28 mcg. It additionally has 11/63 g of carbohydrate with 0.62 g of fiber. The magnesium content material in watermelon is 15.40 mcg and potassium is 172.48, each minerals contributing 4% of the every day worth.
With solely 0.94 g of protein, watermelon has a weak amino acid profile. (15)
The right way to Embody in Your Eating regimen
Watermelon’s versatility permits it for use in varied progressive recipes loved by many regardless of age.
Many individuals select to arrange a watermelon and feta salad, a preferred summer time dish that has an excellent fiber and protein mixture. This salad is ideal as a facet dish in your summer time lunches or as a noon snack.
Watermelon will also be utilized in smoothies, drinks, juices, appetizers, or snacks.
Precautions to Contemplate
When consuming watermelon, preserve these items in thoughts:
- Whereas it’s alright to have as much as 2 cups of watermelon or one glass of watermelon juice, overconsuming it will possibly trigger a buildup of vitamins similar to lycopene and potassium. A big amount of potassium can disrupt your electrolyte stability and kidney perform. A considerable amount of fiber obtained from overeating watermelon also can trigger digestive misery similar to bloating, diarrhea, and nausea.
- Ayurveda (conventional Indian drugs) extremely recommends not consuming water for at the least half-hour after consuming watermelon. Whereas there isn’t any scientific proof to again this declare, it’s higher to keep away from having water after its consumption as some individuals report creating a sore throat or chilly.
- Once you eat massive portions of watermelon, micro organism which are current within the intestine will ferment the extreme quantity of sugar, resulting in discomfort and indigestion. Moreover, the fruit’s useful impact on blood sugar will probably be negated, inflicting a spike in blood glucose and insulin ranges as an alternative.
Most-Requested Questions About Watermelon
When ought to I keep away from consuming watermelon?
Keep away from consuming watermelon late within the night or at night time simply earlier than sleeping. The excessive water content material will make you go to the toilet extra steadily via the night time, and the excessive sugar content material doesn’t make for an excellent snack at bedtime.
Can I eat watermelon if I’ve diabetes?
It’s completely okay to have as much as 2 cups of watermelon a day you probably have well-controlled blood sugar ranges. Individuals who have unregulated blood sugar ranges and people with allergy symptoms ought to keep away from consuming this fruit.
Last Phrase
Fruits generally are nice sources of nutritional vitamins and minerals which are greatest obtained when consumed recent.
Watermelon, a treasure trove of nutritional vitamins and minerals, gives a bunch of advantages – from offering adequate hydration to aiding in weight reduction, lowering free glucose within the blood, enhancing nerve perform and dental hygiene, and soothing muscle soreness.
As with every part, overconsumption of watermelon can negate its advantages and should trigger hurt as an alternative. Additionally, keep away from having any liquids when consuming the recent fruit.
rule of thumb is to mix watermelon together with nuts or proteins. Doing so creates helpful nutrient mixtures which are each satiating and useful.