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 12 months. Watermelon — which might really be thought of a fruit or a vegetable, in accordance 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.
This is an summary of a few of the finest well being advantages of watermelon, in accordance with nutritionists.
Watermelon Diet Info
In response to the US Division of Agriculture1 cup of watermelon (152 g) incorporates:
- 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 day-after-day?
Solely about 10% of Individuals eat the beneficial two cups of fruit every day, in accordance with the Facilities for Illness Management and Prevention (CDC). Because it’s low in energy and sugar, you possibly can safely eat a number of servings of watermelon day-after-day With out second guessing any long-term dietary affect — however Sollid says it is best to your dietary well being to attempt to fluctuate the sorts of fruit you eat. Totally different fruits comprise completely different vitamins, so consuming a spread will guarantee your physique will get every part it wants.
It is certainly potential to eat an excessive amount of of somethingtogether with watermelon, provides Grace DerochaRDN, CDCESnationwide spokesperson for the Academy of Diet and Dietetics. Whereas it might be tempting to work by way of half or extra of a complete watermelon in a single sitting on a sizzling summer season afternoon, consultants like Derocha say it is best to eat one cup at a time as a normal advice, somewhat than a complete fruit outright.
Watermelon is taken into account a excessive FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) fruit, which suggests it incorporates short-chain sugars that some individuals have digesting, Derocha 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 might introduce an excessive amount of sugar to your weight loss program, resulting in blood sugar fluctuations, which 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 total wellness.”
Listed here are 11 well being advantages of watermelon:
1) It is frontloaded with important vitamins
At simply 46 energy per cup, watermelon packs a punch relating to vitamins. It incorporates about 15% of your each day vitamin C wants, together 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 take in iron, Derocha says, whereas vitamin A is essential for pores and skin and eye well being. Watermelon can be wealthy in potassium, which works to decrease blood strain 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 operate.
2) It affords an enormous dose of lycopene
Lycopene is a pure compound present in watermelon and different vegatables and fruits that has antioxidant properties. The substance can be what offers watermelon its purple colour; however past its hue, lycopene can be good for you, too. Meyer-Jax says it has been proven to lower the chance of most cancers, coronary heart illness, and age-related eye problems. Lycopene works to guard your cells from harm, Sollid says, and analysis means that it might have blood strain decreasing 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 hold you hydrated,” Derocha explains. “We get 80% of hydration from what we drink and 20% from what we eat; watermelon can positively assist with this balanced consumption.”
Most adults do not drink sufficient waterand Hydration is especially necessary within the summertimewhen temperatures rise and you might lose fluids from sweating.
Meyer-Jax recommends consuming watermelon sprinkled with somewhat salt after a exercise or if you’ve been sweating for an extended time frame. “The mix of carbohydrates and salt is right for replenishing misplaced electrolytes and carbohydrate shops,” she says.
4) It provides to wholesome digestion
Watermelon incorporates a excessive water content material and a small quantity of fiber. “Each are key to maintaining digestion transferring 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 might assist with weight administration
Selecting watermelon over one other candy snack can assist you are feeling full longer, Meyer-Jax explains. Restricted analysis printed within the journal Vitamins in 2019 discovered that topics who had been thought of chubby or clinically overweight and ate watermelon as a substitute of low-fat cookies skilled better satiety, for example. Consuming watermelon each day was related to a lower in topics’ physique weight, physique mass index, blood strain, and waist circumference.
6) It could enhance coronary heart well being
Analysis exhibits that consuming meals with lycopene could scale back your threat for coronary heart illness and stroke. A 2012 research printed within the American Journal of Hypertension Instructed a hyperlink between the fruit and coronary heart illness, as analysis advised watermelon extract could scale back blood strain over a sustained time frame. “The authors advised that L-citrulline and L-arginine — two of the antioxidants in watermelon — could enhance the operate of the arteries,” Derocha suggests.
7) It might work to scale back most cancers threat
Lycopene present in watermelon could scale back irritation and oxidative stress, an imbalance between free radicals (the unstable molecules that produce physique naturally, which might trigger sickness) and the physique’s potential to struggle their results. Continual can irritation raises your threat for sure ailments, together with most cancers, and analysis exhibits that lycopene has the potential to scale back irritation and hold most cancers cells from rising, which reduces your threat for the ailments. Research have highlighted that growing your lycopene consumption can scale back your threat for cancers of the digestive tract and prostate most cancers.
8) Watermelon could assist scale back irritation
A selected 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 persistent irritation can result in severe situations, together with most cancers, bronchial asthma, coronary heart illness, and sort 2 diabetes.
9) It is nice to your pores and skin
“The water and nutritional vitamins A, B6, and C in watermelon assist your pores and skin keep tender, clean, and supple,” Derocha says. Vitamin C boosts collagen manufacturing, which improves pores and skin elasticity and blood circulate 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 task in defending your pores and skin from the solar, Derocha provides, making it much less possible you may get a sunburn. However it positively does not imply you must skip the sunscreen, she emphasizes; It is essential to use your alternative of SPF commonly.
10) It could relieve achy muscle mass
A small research printed within the Journal of Agricultural and Meals Chemistry discovered that athletes who drank watermelon juice noticed decreased muscle soreness for as much as 24 hours. The juice additionally helped decrease their restoration coronary heart charge. Researchers linked watermelon juice’s potential to alleviate achy muscle mass 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 substantiate 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 follow the purple or pink flesh. However you possibly can 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 scale back blood strain 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 power manufacturing, nerve operate, DNA and protein synthesis, in addition to blood strain regulation. Additionally they comprise folate, which can assist your threat for most cancers and melancholy. The seeds are good sources of monounsaturated and polyunsaturated fatty acids, which guard towards coronary heart assault and stroke and decrease ranges of unhealthy ldl cholesterol within the blood.
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