Nothing tastes like summer season greater than a crisp, juicy, refreshing slice of watermelon. It is a staple of yard barbecues and well-stocked at your native farmers’ markets this time of yr. Watermelon – which may truly be thought-about a fruit or a vegetable, in line with the Nationwide Watermelon Promotion Board – is extremely nutritious, too.
Nutritionists say watermelon is low in energy and sugar and chock-full of nutritional vitamins, minerals, and antioxidants, making it an excellent addition to a nutritious diet. Plus, it is enjoyable to eat! “Consuming watermelon makes me really feel carefreelike a child once more at a summer season picnic having fun with the outside with the individuals I care most about, ”says Kris SollidMS, RDsenior director of vitamin communications on the Worldwide Meals Info Council.
Here is an outline of among the greatest well being advantages of watermelon, in line with nutritionists.
Watermelon Diet Information
In accordance with the US Division of Agriculture1 cup of watermelon (152 g) accommodates:
- Energy: 45.6
- Fats: 0.2g
- Ldl cholesterol: 0mg
- Sodium: 1.52mg
- Carbohydrate: 11.5g
- Fiber: 0.6g
- Vitamin C: 12.3mg
- Potassium: 170mg
- Calcium: 10mg
- Vitamin A: 865 IU
- Lycopene: 6,890 micrograms
Is it okay to eat watermelon daily?
Solely about 10% of People eat the beneficial two cups of fruit every day, in line with the Facilities for Illness Management and Prevention (CDC). Because it’s low in energy and sugar, you’ll be able to safely eat a number of servings of watermelon daily with out second guessing any long-term dietary impression – however Sollid says it is best in your dietary well being to attempt to differ the kinds of fruit you eat. Completely different fruits comprise completely different vitamins, so consuming a spread will guarantee your physique will get the whole lot it wants.
It is certainly attainable to eat an excessive amount of of somethingtogether with watermelon, provides Grace DerochaRDN, CDCESnationwide spokesperson for the Academy of Diet and Dietetics. Whereas it could be tempting to work by way of half or extra of a complete watermelon in a single sitting on a scorching summer season afternoon, consultants like Derocha say it is best to eat one cup at a time as a common suggestion, relatively than a complete fruit outright.
Watermelon is taken into account a excessive FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) fruit, which suggests it accommodates short-chain sugars that some individuals have bother digestingDerocha says, so it “could trigger bloating or discomfort when consumed in giant quantities.”
Folks with diabetes or who could have to depend their carbohydrate servings must also take note of their watermelon consumption, she provides. Consuming an excessive amount of fruit may introduce an excessive amount of sugar to your weight loss program, main to blood sugar fluctuationswhich might be dangerous for individuals with diabetes.
What are the well being advantages of watermelon?
“Watermelon is a naturally low-calorie package deal,” says Christina Meyer-JaxRDN, LDNCustomary Course of vitamin chair and assistant professor at Northwestern Well being Sciences College. “It contributes key antioxidant vitamins that help illness prevention and general wellness.”
Listed below are 11 well being advantages of watermelon:
1) It is frontloaded with important vitamins
At simply 46 energy per cup, watermelon packs a punch on the subject of vitamins. It accommodates about 15% of your each day vitamin C wantstogether with a wealth of different nutritional vitamins and minerals together with potassium and vitamin A and B6, Sollid says.
Vitamin C strengthens your immune system and helps the physique soak up iron, Derocha says, whereas vitamin A is essential for pores and skin and eye well being. Watermelon can also be wealthy in potassium, which works to decrease blood stress and helps nerve functioning, and vitamin B6, which helps the physique break down the proteins that you just eat and likewise boosts the immune system and nerve perform.
2) It presents a giant dose of lycopene
Lycopene is a pure compound present in watermelon and different fruit and veggies that has antioxidant properties. The substance can also be what offers watermelon its pink shade; however past its hue, lycopene can also be good for you, too. Meyer-Jax says it has been proven to lower the danger of most cancers, coronary heart illness, and age-related eye issues. Lycopene works to guard your cells from harm, Sollid says, and analysis means that it could have blood pressure-lowering results when consumed commonly by way of dietary means.
3) Watermelon helps retains you hydrated
Watermelon consists of greater than 90% water. “Because the title implies, watermelon can maintain you hydrated,” Derocha explains. “We get 80% hydration from what we drink and 20% from what we eat; watermelon can undoubtedly assist with this balanced consumption. ”
Most adults do not drink sufficient waterand hydration is especially necessary within the summertimewhen temperatures rise and it’s possible you’ll lose fluids from sweating.
Meyer-Jax recommends consuming watermelon sprinkled with slightly salt after a exercise or if you’ve been sweating for an extended time frame. “The mix of carbohydrates and salt is good for replenishing misplaced electrolytes and carbohydrate shops,” she says.
4) It provides to wholesome digestion
Watermelon accommodates a excessive water content material and a small quantity of fiber. “Each are key to maintaining digestion shifting easily,”Meyer-Jax says. Fiber provides bulk to your stool and retains you common, whereas water helps transfer waste by way of your digestive system.
5) It may assist with weight administration
Selecting watermelon over one other candy snack will help you are feeling full longer, Meyer-Jax explains. Restricted analysis revealed within the journal Vitamins in 2019 discovered that topics who had been thought-about obese or clinically overweight and ate watermelon as an alternative of low-fat cookies skilled better satiety, for example. Consuming watermelon each day was related with a lower in topics’ physique weightphysique mass index, blood stress, and waist circumference.
6) It might enhance coronary heart well being
Analysis reveals that consuming meals with lycopene could cut back your danger for coronary heart illness and stroke. A 2012 examine revealed within the American Journal of Hypertension steered a hyperlink between the fruit and coronary heart illness, as analysis steered watermelon extract could cut back blood stress over a sustained time frame. “The authors steered that L-citrulline and L-arginine – two of the antioxidants in watermelon – could enhance the perform of the arteries,” Derocha suggests.
7) It may work to scale back most cancers danger
Lycopene present in watermelon could cut back irritation and oxidative stress, an imbalance between free radicals (the unstable molecules that the physique produces naturally, which may trigger sickness) and the physique’s capacity to combat their results. Power irritation can elevate your danger for sure illnesses, together with most cancers, and analysis reveals that lycopene has the potential to scale back irritation and maintain most cancers cells from rising, which reduces your danger for the illnesses. Research have highlighted that rising your lycopene consumption can cut back your danger for cancers of the digestive tract and prostate most cancers.
8) Watermelon could assist cut back irritation
A particular mixture of antioxidants, lycopene and vitamin C, present in watermelon can decrease irritation and oxidative harm over time, Derocha explains. Irritation could cause swelling, ache, or flushed pores and skin for these experiencing it. And power irritation can result in severe circumstances, together with most cancers, bronchial asthma, coronary heart illness, and sort 2 diabetes.
9) It is nice in your pores and skin
“The water and nutritional vitamins A, B6, and C in watermelon assist your pores and skin keep mushy, easy, and supple,” Derocha says. Vitamin C boosts collagen manufacturing, which improves pores and skin elasticity and blood move to the pores and skin. And vitamin A helps restore pores and skin cellsstopping dry, flaky pores and skin, whereas vitamin B6 helps with pores and skin breakouts.
Lycopene can play a job in defending your pores and skin from the solar, Derocha provides, making it much less seemingly you may get a sunburn. But it surely undoubtedly does not imply it is best to skip the sunscreen, she emphasizes; it is essential to use your selection of SPF commonly.
10) It might relieve achy muscle groups
A small examine revealed within the Journal of Agricultural and Meals Chemistry discovered that athletes who drank watermelon juice noticed lowered muscle soreness for as much as 24 hours. The juice additionally helped decrease their restoration coronary heart fee. Researchers linked watermelon juice’s capacity to alleviate achy muscle groups to its L-citrulline content material, which is an amino acid that helps to scale back muscle harm. Though scientists want extra concrete proof to verify the extent of this profit, this hyperlink would possibly push you to think about including watermelon juice to your post-workout routine.
11) Watermelon seeds and rind are nutritious, too
When consuming contemporary watermelon, most individuals keep on with the pink or pink flesh. However you’ll be able to eat the rind and seeds, too, as they provide their very own holistic well being advantages.
Rinds are decrease in sugar and better in fiber than the flesh of a watermelon, Meyer-Jax says, “When eaten with the remainder of the melon, it helps decelerate sugar absorption within the intestine and mellows the rise in blood sugar.” Watermelon rinds additionally comprise L-citrullinewhich can cut back blood stress and enhance athletic efficiency.
Watermelon seeds, which might be eaten uncooked or dried, are wealthy in magnesium – which Derocha explains performs a key position in vitality manufacturing, nerve perform, DNA and protein synthesis, in addition to blood stress regulation. In addition they comprise folate, which will help your danger for most cancers and despair. The seeds are good sources of monounsaturated and polyunsaturated fatty acids, which guard in opposition to coronary heart assault and stroke and decrease ranges of dangerous ldl cholesterol within the blood.
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