Ah, what a well timed put up! Proper when the solar is raging like by no means earlier than, we get to speak about one thing that gives absolute respite.
Even the image of a watermelon in my thoughts cools me down. Actually. This fruit wants no introduction, does it? It has been on our checklist of favorites since we have been youngsters, and it’ll proceed to stay…
… not simply because it helps you fight the scorching warmth, but additionally due to what it will possibly do to us. The advantages of watermelon, if you recognize what I imply.
Learn on to know extra!
21 Finest Advantages Of Watermelon (Tarbooz)
- Watermelon – A Transient Historical past
- Is Watermelon Good For You?
- Watermelon Dietary Worth
- Well being Advantages Of Watermelon
- Beautiful Watermelon Information
- Watermelons – Choice And Storage
- Including Watermelon To Your Eating regimen
- Facet Results Of Watermelon
Watermelon – A Transient Historical past
Picture: Shutterstock
Believed to have originated in South Africa, the watermelon is offered in various varieties – candy, bland, and bitter. By the seventh century, watermelons have been being cultivated in India. The fruit reached China by the tenth century, and at the moment, the nation is the biggest watermelon producer on this planet.
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That’s the temporary. Coming to its goodness…
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Is Watermelon Good For You?
This juicy fruit that we so lovingly devour in summers is replete with vitamins. It’s wealthy in potassium and nutritional vitamins A, C, and B. However what makes the watermelon fruit essential is lycopene, the antioxidant that renders the fruit its deep purple coloration.
Quite a few research have supported the helpful results of lycopene. The antioxidant is thought to cut back the chance of stroke and likewise decrease the blood strain ranges.
It could not have as a lot fiber as different fruits, however watermelon energy content material and fats content material is low and accommodates loads of water. This was concerning the significance of watermelon fruit, now take a look at watermelon dietary advantages.
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Watermelon Dietary Worth
| Watermelon (Citrullus lanatus), contemporary | ||
| Dietary Worth per 100 g | ||
| (Supply: USDA Nationwide Nutrient knowledge base) | ||
| Precept | Nutrient Worth | Proportion of RDA |
|---|---|---|
| Power | 30 Kcal | 1.5% |
| Carbohydrates | 7.6 g | 6% |
| Protein | 0.6 g | 1% |
| Complete Fats | 0.15 g | 0.5% |
| Ldl cholesterol | 0 mg | 0% |
| Dietary Fiber | 0.4 g | 1% |
| Nutritional vitamins | ||
| Folates | 3 µg | 1% |
| Niacin | 0.178 mg | 1% |
| Pantothenic acid | 0.221 mg | 4.5% |
| Pyridoxine | 0.045 mg | 3.5% |
| Thiamin | 0.033 mg | 3% |
| Vitamin A | 569 IU | 19% |
| Vitamin C | 8.1 mg | 13.5% |
| Vitamin E | 0.05 mg | 0.5% |
| Vitamin B6 | 0.1 mg | 3% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 112 mg | 2.5% |
| Minerals | ||
| Calcium | 7 mg | 0.7% |
| Copper | 42 µg | 4.5% |
| Iron | 0.24 mg | 3% |
| Magnesium | 10 mg | 2.5% |
| Manganese | 0.038 mg | 1.5% |
| Zinc | 0.10 mg | 1% |
| Phyto-nutrients | ||
| Carotene-alpha | 303 µg | — |
| Crypto-xanthin-beta | 78 µg | — |
| Lutein-zeaxanthin | 8 µg | — |
| Lycopene | 4532 µg | — |
| Citrulline | 250 mg | |
Energy
Watermelon is sort of low in energy. A single serving of watermelon accommodates nearly 46 energy.
Nutritional vitamins
The fruit is replete with nutritional vitamins. Two of the foremost nutritional vitamins in watermelon are nutritional vitamins A and C. The vitamin A in watermelon is current within the type of carotenoids. Watermelon can be a superb supply of vitamin C. A cup of contemporary watermelon accommodates about 12 milligrams of vitamin C.
Potassium
A cup of diced watermelon accommodates about 4% of the advisable Day by day Worth for potassium.
Fiber
Round 175-200 energy of contemporary watermelon provides you 3-4 grams of dietary fiber, which is a pleasant mixture of soluble and insoluble fiber.
Carbohydrates
A single serving of watermelon accommodates about 11.6 grams of carbohydrates, which is a mixture of dietary fiber, starch, and sugars.
Fats Content material
The fruit has very much less fats content material. A single serving has nearly 0.2 grams of complete fats.
Lycopene
Probably the most necessary vitamins in watermelon that’s accountable for most of its advantages.
Properly, that’s about dietary worth of watermelon. Now, let’s see what are the wonderful watermelon advantages!
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Well being Advantages Of Watermelon
1. Retains Your Coronary heart Wholesome
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In accordance with analysis, having a slice of watermelon day by day can halt the buildup of dangerous ldl cholesterol, thereby stopping coronary heart illness (1). Common consumption of watermelon has additionally been linked to fewer fatty deposits contained in the blood vessels.
These heart-healthy properties of watermelon could be attributed to citrulline, a chemical discovered within the fruit. As per a Kentucky examine, citrulline can have helpful results on atherosclerosis (2). Citrulline has additionally been discovered to cut back arterial stiffness in postmenopausal girls (3).
2. Helps Deal with Irritation
One other major compound present in watermelons is lycopene, which has nice advantages. In a single American examine, lycopene was discovered to exhibit anti-inflammatory properties (4).
Amongst the totally different carotenoids, lycopene is taken into account the most effective (5). The truth is, the helpful results of lycopene for irritation are thought of even higher than beta-carotene, an necessary carotenoid (6).
3. Retains You Hydrated
Questioning what share of watermelon is water? Because the identify of the fruit implies, watermelon is 90% water, making it among the finest sources of hydration (7). It is much better than alcohol or caffeine when it comes to being a diuretic. As it’s a pure supply, it will increase urination with out stressing the kidneys (8).
4. Helps Fight Most cancers
Lycopene will get the credit score, once more. In accordance with a examine, lycopene in watermelons has been discovered to cut back the extent of most cancers insurgence (9). Lycopene is the pigment that renders watermelons their attribute purple coloration, and since it’s a highly effective antioxidant, it prevents the onset of sure cancers (10).
A two-cup serving of watermelon accommodates about 20 milligrams of lycopene, which battles free radicals and protects towards quite a few kinds of most cancers (11). In accordance with a Chicago examine, lycopene reveals chemopreventive properties, particularly in prostate most cancers cells (12).
Lycopene has additionally been discovered helpful within the therapy of HPV (human papillomavirus) an infection, which could in any other case result in uterine most cancers (13).
5. Would possibly Assist Relieve Muscle Soreness
In case your sore muscle mass bother you after a exercise, watermelon would possibly maintain the important thing. The fruit is full of electrolytes and the amino acid citrulline, which assist soothe sore muscle mass after a heavy exercise (14). And as per an Iranian examine, citrulline in watermelons will help cut back muscle fatigue (15).
Citrulline has additionally been externally added to watermelon juice to test its results, and it has been confirmed that it is just the naturally occurring citrulline in watermelons that has any impact on muscle soreness (16).
Citrulline has been discovered to speed up the method of lactic acid elimination, thereby relieving muscle soreness (17). Consuming watermelon juice may also assist your muscle mass obtain extra oxygen – this helps them get well quicker (18).
6. Aids Digestion
Watermelon, as we’ve seen, accommodates big quantities of water, and therefore can support digestion. It additionally accommodates fiber, thus selling digestion and stopping constipation.
7. Is Good For Pregnant Ladies
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Watermelon eases heartburn, a standard situation throughout being pregnant. It additionally helps alleviate morning illness (19). The minerals within the fruit will help forestall third-trimester muscle cramps.
Watermelon could be good for pregnant girls in different methods as effectively.
8. Would possibly Stop Macular Degeneration
As we’ve seen, watermelons are a wonderful supply of lycopene – which was discovered to cut back the chance of macular degenerative illness (20).
In accordance with Mayo Clinic, lycopene has been urged as a possible therapy for eye issues like macular degeneration (though additional research are required on this regard) (21).
Antioxidants are important for eye well being as they provide safety towards free radicals. The impact of free radicals could be scary – they may result in the deterioration of the attention lens, and may even trigger blindness. Lycopene, being a potent antioxidant, prevents this (22).
9. Prevents Bronchial asthma
Hail lycopene, once more! Being one of many key antioxidants, lycopene helps with the physique’s response to chilly and flu. And what’s extra fascinating is that this antioxidant has been discovered to cut back bronchial asthma flare-ups in kids (23).
Watermelon additionally permits individuals who have bronchial asthma to breathe correctly, with out them having to take every breath in panic (24). A examine carried out on 17 asthmatic adults confirmed that lycopene may need a therapeutic impact on the illness (25).
As per a report, sufficient consumption of lycopene and vitamin A may very well be helpful for asthmatic sufferers (26).
10. Controls Blood Strain
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Watermelon is the richest pure supply of citrulline. And in line with a examine printed by the Florida State College, citrulline is carefully associated to arginine, which is an amino acid important for sustaining wholesome blood strain (27).
One other examine that had volunteers consuming concentrated watermelon juice discovered elevated ranges of arginine in them, which was more likely to have been transformed from citrulline (28).
Watermelon additionally is an efficient supply of potassium, the nutrient that’s recognized to decrease hypertension (29). Potassium can be an electrolyte that regulates blood strain throughout bodily train (30).
11. Improves Pores and skin And Hair Well being
Watermelon is an efficient supply of vitamin C, the nutrient that’s important for collagen synthesis (31). Collagen retains your pores and skin supple and strengthens your hair.
In accordance with a German examine, lycopene and beta-carotene can shield the pores and skin towards sunburn (32). Beta-carotene can be recognized to stop sure pores and skin situations like psoriasis and vitiligo (33).
The vitamin A in watermelon is one other necessary nutrient that contributes to pores and skin well being – it repairs and creates new pores and skin cells. With out the nutrient, your pores and skin would seem uninteresting and flaky.
12. Improves Bone Well being
Vitamin C performs a serious position right here because the nutrient is sweet for the bones and aids wound therapeutic (34). A Switzerland examine means that lycopene supplementation can forestall osteoporosis and bone fractures (35).
Vitamin A in watermelons has been linked to bone development (36).
13. Aids Weight Loss
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Top-of-the-line watermelon well being advantages is that it aids in wholesome weight reduction too. Sure, given its excessive water content material, watermelon can fill you up for fewer energy (37). Water has additionally been discovered to hurry up metabolism and flush out toxins and fat, which finally would possibly contribute to weight reduction (38).
One wedge of watermelon has nearly 86 energy, lower than 1 gram of fats, and no ldl cholesterol. It gives 22 grams of carbs and 5% of your every day fiber requirement, making it an ideal meals for fats burning and weight reduction (39).
14. Gives Kidney Assist
Although watermelons may very well be good sources of potassium, the share is decrease in comparison with most different meals. Because of this it may be good for individuals affected by persistent kidney illness, who want to stay to lower-potassium fruit choices (40).
Nonetheless, in some people affected by persistent kidney illness, the kidneys could not be capable to take away the surplus potassium from the blood. This may elevate potassium ranges within the blood and result in problems.
15. Strengthens Immunity
Watermelon, being wealthy in vitamin C, strengthens the physique’s immune system (41). The fruit additionally accommodates vitamin B6 that helps the immune system produce antibodies (42). The vitamin additionally aids within the formation of purple blood cells. The fruit has vitamin A that regulates the immune system and protects it from infections (43).
16. Helps Deal with Diabetes
What’s the hyperlink between watermelon and diabetes? Though watermelon has a excessive glycemic index, it has a decrease glycemic load (the worth by which a specific meals will elevate a person’s blood glucose ranges), and therefore is appropriate for diabetics.
In a Nigerian examine, watermelon was discovered to have anti-diabetic properties (44). One other examine confirmed the helpful results of watermelon pomace juice – it will increase the mass of brown adipose tissue and reduces extra white fats mass, which finally helps deal with diabetes (45).
Nonetheless, take your physician’s recommendation on this regard – as sure small-scale research have said in any other case.
17. Can Promote Sexual Well being
The amino acid citrulline in watermelon relaxes and dilates the blood vessels and would possibly support within the therapy of erectile dysfunction (46). Citrulline is transformed into arginine, which is a precursor for nitric oxide that helps in blood vessel dilation.
In accordance with an Italian examine, oral citrulline supplementation has been discovered to enhance erection hardness in males affected by gentle erectile dysfunction (47).
Watermelon may also act as a pure viagra (48). The components in watermelon, particularly the phytonutrients, react with the human physique and set off such reactions.
18. Can Stop Cell Harm
Watermelon, being wealthy in lycopene, protects the cells from harm related to coronary heart illness. Lycopene fights the free radicals and prevents cell harm (49).
19. Prevents Warmth Stroke
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Given its excessive water content material, watermelon is thought to stop hyperthermia (50).
It has loads of significance in Chinese language drugs as effectively – watermelon is among the few fruits that clears warmth and relieves irritability and thirst. It additionally relieves warmth exhaustion, for which the outermost layer of the rind is used (51).
20. Promotes Wholesome Gums
The vitamin C in watermelon retains the capillaries and gums wholesome (52). The deficiency of vitamin C may cause bleeding gums and gingivitis (irritation of the gums), and watermelon can forestall these situations (53).
The vitamin C in watermelon may also kill the micro organism within the mouth which may in any other case result in gum illness and different gum infections.
21. Boosts Power Ranges
Watermelon is an efficient supply of vitamin B, which is accountable for power manufacturing in your physique (54). The fruit is low in energy and excessive in power, and it will possibly provide help to keep energetic for the higher a part of the day (55).
Another excuse you have to have a watermelon to remain on the high of your sport is potassium. Potassium is an electrolyte that retains you from feeling drained after an exhausting day (56).
Watermelon, as we’ve seen, isn’t just replete with water – however with nice advantages as effectively. You’ll be shock to know fascinating info about watermelon – what we are going to see now.
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Beautiful Watermelon Information
- The most important watermelon ever grown weighed 122 kilos! This report was set in 2005, on the Hope Arkansas Massive Watermelon Contest.
- There are over 1,200 kinds of watermelon (in 96 nations) which are grown the world over.
- Thought tomatoes are the richest in lycopene? Possibly not. Watermelon accommodates 40% extra lycopene than uncooked tomatoes.
- The Japanese develop sq. watermelons. They place the rising fruit inside sq. glass bins, and the fruit takes the form of the container because it grows.
- Literary legend Mark Twain liked watermelon and referred to as it the meals of angels.
- It’s each a fruit and a vegetable. It’s a candy and seed-producing plant, and the watermelon rind is completely edible.
What an incredible frui…vege…frui…effectively, no matter! The advantages of consuming watermelon are unbelievable. The info are mind-blowing. And now comes crucial half – how do you purchase watermelons and retailer them? What do you want to remember?
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Watermelons – Choice And Storage
Choice
- It’s essential search for a agency and symmetrical watermelon that is freed from cuts, bruises, or dents. Any irregular lumps or bumps would imply that the fruit acquired inadequate quantities of sunshine or water.
- Raise the melon. The fruit have to be heavy for its dimension, which implies it is stuffed with water, and due to this fact, ripe. You’ll be able to attempt evaluating the melon with one other of the identical dimension – the heavier one is what you have to go for.
- It’s essential search for the sphere spot. That is the spot the place the melon sat on the bottom within the solar. Therefore, the darker the sphere spot, the higher. You can find it on the underside of the watermelon. If the sphere spot is white or nonexistent, it merely means it was picked too quickly (and doubtless isn’t ripe).
- The right watermelon is darkish inexperienced and appears uninteresting. If the watermelon is shiny, preserve it apart.
- In case you might be buying pre-cut watermelons, select the items with brilliant purple flesh and black or darkish brown seeds. Keep away from the items with white streaks or which have too many white seeds.
[ Read: Benefits Of Watermelon Seeds ]
Storage
- An entire, uncut watermelon could be saved for as much as every week within the fridge. Make sure you deal with the fruit rigorously to keep away from bruising. Additionally, be sure to don’t retailer the fruit beneath 4 levels C as doing so may cause chilling accidents to the fruit.
- You’ll be able to lower the watermelon as you often do. Merely run the blade of the knife down the edges of the fruit. This can lower the rind from the flesh. Minimize the watermelon into spherical disks, after which lower the disks into 1-inch cubes. In case you are not consuming it instantly, you possibly can place the lower watermelon in a lined container and refrigerate for as much as 3-4 days.
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Including Watermelon To Your Eating regimen
Sure, having watermelon has its advantages. However one can’t simply preserve consuming the fruit as it’s all the time, proper? How about together with the melon in your food plan in just a few offbeat methods? That’s why we’ve included a few recipes.
1. Watermelon Salad
Picture: Shutterstock
What You Want
- ½ thinly sliced purple onion
- 5 cups of cubed watermelon
- 2 cucumbers, cubed
- ¾ cup of chopped cashews
- 150 grams of cubed feta cheese
- 1 handful of contemporary mint, minced
- ¼ cup of olive oil
- Juice from a lemon
- A pinch of salt
Instructions
- Excluding the olive oil, lemon juice, and salt, mix every thing else in a bowl. Combine effectively.
- Add the olive oil and lemon juice to the combination.
- Season with the salt.
- Serve.
[ Read: Watermelon Diet And Its Benefits ]
2. Watermelon Donuts
What You Want
- A seedless watermelon
- Bitter cream
- Sugar, to style
- Vanilla extract, to style
- Silvered almonds, to layer the donuts
Instructions
- Minimize donut shapes from the fruit. All you must do is make 1½-inch thick spherical slices and make a gap on the heart.
- Add sugar to the bitter cream and stir to sweeten it. You can even add a contact of vanilla extract to lighten it a little bit extra.
- Frost the watermelon donut slices. Sprinkle them with the silvered almonds.
- Serve.
All nice. We have now seen the quite a few methods watermelons could make your life higher. However there may be one other facet to this complete story – the unwanted effects. Sure, watermelon is nice. Nevertheless it does have sure unwanted effects one should pay attention to.
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Facet Results Of Watermelon
Sure unwanted effects of extreme consumption (which could be very uncommon and would require somebody to eat a particularly great amount of watermelon) of watermelon embrace:
1. Intestinal disturbances
As we’ve seen, most advantages of watermelon could be attributed to lycopene. And the identical compound may also trigger unwanted effects if the fruit is consumed in extra. Lycopene overdose may cause nausea, vomiting, indigestion, and diarrhea.
2. Hyperkalemia
Extra consumption of watermelon may end up in hyperkalemia, a medical situation the place the potassium ranges are above regular. This may result in cardiovascular points like irregular heartbeats and a weak pulse.
3. Allergic Reactions
Sure people would possibly develop allergic reactions to watermelons. These can embrace gentle to extreme rashes and facial swelling.
Watermelon is a must have, particularly throughout summers. Little doubt about it. Its excessive water content material makes it a powerful weapon towards warmth stroke and different associated points.
Now you recognize what’s watermelon good for and why it’s best to embrace it in your every day food plan. Begin consuming watermelon at the moment, and beat the warmth like by no means earlier than!
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Let’s now check out just a few continuously requested questions.
Steadily Requested Questions
What’s the yellow watermelon?
Versus the generally recognized watermelon that has pink flesh, the yellow watermelon, because the identify suggests, has yellow flesh. The yellow watermelon is often described as having a sweeter, honey-like style than the common watermelons, but it surely appears to be like the identical as them.
The yellow watermelon is believed to have first grown in South Africa.
Does watermelon have sugar?
Sure. A single serving of watermelon accommodates 46 energy, the foremost a part of which comes from sugar. This might trigger hypothesis amongst diabetics, however research have proven the anti-diabetic properties of watermelon. Nonetheless, it’s best to seek the advice of a physician.
What’s the finest time to eat a watermelon?
Anytime. You’ll be able to have it within the morning on an empty abdomen, or throughout breakfast. You’ll be able to even have it along with your lunch or within the night as a snack. However you probably have diabetes, make sure you keep in mind the opposite carbs you might be consuming together with watermelon.
What does consuming an excessive amount of of watermelon do?
Consumption of watermelon in extra may cause unwanted effects like hyperkalemia, indigestion, and rashes.
We hope this put up about advantages of watermelon has helped you. Do give your suggestions by commenting within the field beneath.
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Ravi Teja Tadimalla
Ravi Teja Tadimalla is an editor and a broadcast writer. He graduated from SRM College, Chennai, and has been within the digital media subject for over six years. He has a Skilled Certificates in Meals, Diet & Analysis from Wageningen College. He considers himself a sculptor born to chip away at content material and reveal its dormant splendor. He began his profession as a analysis author, primarily specializing in well being and wellness, and has over 250 articles to his credit score. Ravi believes within the nice potentialities of considerable well being with pure meals and natural dietary supplements. Studying and theater are his different pursuits.
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