A dish with watermelon pieces
A dish with watermelon pieces

Health benefits of watermelon – Most of the watermelons — 92 percent — are water but this cool fruit is nutritiously soaked. A lot of lycopene, antioxidants, and amino acids have significant levels of vitamins A , B6 and C in each juicy bite. Even a modest amount of potassium is available. Moreover, this snack is free of fat, very low in sodium and only has forty calories per cup.

“Foods high in antioxidants and amino acids enable your body optimally to function,” said by Registered Nutritionist and Speaker of the Nutrition and Dietetics Academy at the Plano, Texas. “Amino acids are a fundamental building block for protein, and proteins are used almost in every vital function of the body.” “Amine oxidants help prevent damage and cancers.”

Why it is more beneficial?!

According to the National Watermelon Promotion Board, scientists have taken note of the high levels of watermelon — approximately 15 to 20 mg per 2-cup serving — some of the highest levels in fresh produce of every type. Lycopene is the natural compound that reacts with the human body to trigger healthy reactions in fruits and vegetables. The red pigment also gives their color to squashmelons, tomatoes, red pamphlets and guavas.

Heart health, bone health and prostate cancer prevention have linked lycopene. Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas in Austin, says this is also a powerful antioxidant which has anti-inflammatory properties.

Just let your sauce melon fully mature to maximize your lycopene intake. The rougher your squid, the higher the lycopene concentration. As watermelon ripens, the content of beta-carotene and phenolic antioxidant is increased also. “Carotene beta is an antioxidant found in fruit and vegetable red orange and helps with immunity, skin, eye and cancer prevention,”.

Analysis of a Watermelon

In the Journal of Composition and Analysis, a study from 2011 that examined five types of aquatic melon in four maturation phases found that unripe aquatic melon with a white meat primarily contains almost zero beta-carotene. The fruit has been made an excellent phytonutrient source when it is fully red.

The red parts are not the only good parts. “Watermelon is all good in all parts. There’s plenty of nutrient all over,” Jarzabkowski said. According to the 2005 study published in the Journal of Chromatography, this includes the White flesh closest to rind, which contains more amino acid citrulline than flesh.

Recent studies have found that watermelon seeds are also wonderfully nutritious, especially if they are sprouted and shelled. They are high in protein, magnesium, vitamin B and good fats, according to an analysis by the International Journal of Nutrition and Food Sciences.  

Here are the nutrition facts for the watermelon, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

Facts about nutrition

Portion size of servings: 2 cups diced (10 oz / 280 g)

  • Percent Daily Values% (DV) are based on a 2000-k calorie diet. Amount per portion (percent DV *).
  • Fat Total: 0 g (0%)
  • Overall Carbohydrates: 21 g (7%)
  • Fiber: 1 g (4%)
  • Sugars: 20 g
  • Sodium: 0 mg (0%)
  • Cholestrol: 0 mg (0%)
  • Potassium: 270 mg (8%)
  • Protein: 1 g
  • Vitamin A: (30%)
  • Vitamin C: (25%)
  • Calcium: (2%)
  • Iron: (4%)

Health Benefits

Benefits for Heart
  • According to a study at Purdue University, Watermelon ‘s high lycopene levels are very effective in protecting cells from harm and could decrease the risk of heart disease. A study from the American Journal of Hypertension has shown that watermelon extracts have helped to reduce blood pressure and hypertension in obese adults. Hypertension
  • For older women, watermelon can be particularly important. A Menopause study found that post-menopausal women, who took watermelon extract for the next six weeks, have decreased their blood pressure and blood hardness compared with those without the use of watermelon extract, are known to have increased aortic rigidity. Citrulline and arginine have been attributed to the authors of the study.
  • Arginine can contribute to improved blood flow and can help reduce excess fat accumulation.
Acts as anti-inflammatory food
  • “It is an anti-inflammatory fruit of lycopene in watermelon,” said Jarzabkowski. Lycopene is an inhibitor for various inflammatory processes and also works to neutralize free radicals as an antioxidant. Furthermore, according to an article published in the 2006 medical journal, watermelon contains choline, which helps reduce chronic inflammation.
  • It is not only good to reduce inflammation for people who have arthritis. “You have cellular damage, which can arise from a variety of factors, including stress, smoking, environmental pollution, illness, and an inflammation of your body,” said Jarzabkowski. “Systematic inflammation is called.” This can contribute to overall immunity and overall health by anti-inflammatory foods.
Power house of Hydration
  • “Watermelons are helping with hydration overall, and that’s a great thing,” Lemond said. “They say that by our diet alone we can achieve 20-30 percent of our fluid needs and that foods like this certainly help.” This can even contribute to avoid heat stroke.
Digestive Capabilities
  • The watermelon contains fiber that promotes and helps keep you regular.
Contains anti-oxidants which improves skin and hair
  • Vitamin A is stellar to your skin, and almost a quarter of your recommended daily intake is only a cup of watermelon. Vitamin A helps maintain moisturization of skin and hair, and also promotes healthy growth, according to the Cleveland Clinic, of the new collagen and elastin cells. Also, Vitamin C supports healthy collagen growth. It is beneficial in this respect.
Benefits in workout performance
  • According to the 2013 studies of the Journal of Agricultural and Food Chemistry, watermelon-loved athletes have luck: drinking watermelon juice in advance of an intense workout helps to reduce the next day muscle soreness and heart rate. This can be attributed to citrulline and arginine amino acids from watermelon that enhance circulation.
  • A study published in 2015 in the Journal of Applied Physiology indicates that athletic performance can also be improved by the cyclone citrulline. Study participants taking supplements with citrulline saw an improved performance with more high-intensity exercise power production, such as cycling and sprinting.
Cancer prevention properties
  • Wild melons can help reduce the risk of cancer through their antioxidante properties, like other fruits and vegetables. According to the National Cancer Institute, lycopene, in particular, was associated with reducing the proliferation of prostate cancer cells.
Health Risks
  • If consumed in reasonable quantities, sweeteners should not cause severe side effects. However, you may have problems with lycopene or potassium when you eat an abundance of the fruit daily.
  • The American Cancer Society states that the consumption of more than 30 mg of lycopene per day may lead to nausea , diarrhea, indigestion, and bloating.
  • People with severe hyperkalemia, or excessive potassium, are not expected to consume more than a cup of sweetmelon per day with less than 140 mg of potassium. Hyperkalemia may lead to irregular heartbeats and other heart-related problems and reduced muscle control, according to the National Institutes of Health.
  • Loading water-dense foods such as watermelon might make those who want to lose weight tempting, as they help you to feel comfortable. “The natural way to decrease overall calories (energy) of the diet is to consume more fruit and vegetables of any kind,” she said. We know that people who eat more fruit and plant typically weigh more healthily but I do not recommend only eating watermelon … you are going to lose weight, but most of that weight is muscle.
  • Jarzabkowski warned watermelon enthusiasts to be aware of their intake of sugar. “Although sugar from watermelon is naturally present, it is still relatively high in sugar [watermelon].”
  • “My advice is to always change your choices,” Lemond said. “Watermelon is a good moisturizing food, so keep it in conjunction with other vegetable foods that have other benefits.

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Certified Fitness Trainer

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