Watermelon contains a lot of water, which also benefits skin health.
Benefits of Eating Watermelon It is low in calories and sugar and rich in vitamins, minerals and antioxidants, making it an excellent addition to a health diet.
Watermelon Nutrition Facts:
According to the United States Department of Agriculture, one cup of watermelon (152 grams) contains:
- Calories: 45.6.
- Fat: 0.2g
- Cholesterol: 0 mg.
- Sodium: 1.52 mg.
- carbohydrate: 11.5g
- Fiber: 0.6 grams.
- Vitamin C: 12.3 mg.
- Potassium: 170 mg.
- Calcium: 10 mg.
- Vitamin A: 865 IU.
- Lycopene: 6,890 micrograms.
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Is it okay to eat watermelon every day?
The Centers for Disease Control and Prevention (CDC) reports that only about 10% of Americans consume the recommended two cups of fruit each day. Because it is low in calories and sugar, you can eat numerous servings of watermelon every day without worrying about the long-term dietary impact – although Sollid recommends varying the varieties of fruit you eat. Different fruits have different nutrients, so consuming a variety will guarantee that your body receives everything it requires.
It is possible to consume too much of anything, including watermelon, says Grace Derocha, RDN, CDCES, national spokesperson for the Academy of Nutrition and Dietetics. While it may be tempting to consume half or more of a watermelon in one sitting on a hot summer afternoon, experts like Derocha advocate eating one cup at a time as a general rule, rather than the full fruit.
Watermelon is classified as a high FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) fruit, containing short-chain carbohydrates that certain people may find challenging to digest, Consequently, it “might lead to bloating or discomfort if consumed excessively.”
What are the health benefits of watermelon?
“Watermelon is a naturally low-calorie package,” explains Christina Meyer-Jax, RDN, LDN, Standard Process nutrition chair and former assistant professor at Northwestern Health Sciences University. “It contributes key antioxidant nutrients that support disease prevention and overall wellness.”
It is frontloaded with important nutrients.
Watermelon is nutrient-dense, with only 46 calories per cup. According to Sollid, it provides around 15% of your daily vitamin C requirements, as well as a variety of other vitamins and minerals such as potassium, vitamin A, and vitamin B6.
The benefits of eating watermelon include vitamin A, which is very important for eye health and its deficiency increases the risk of age-related vision loss.
According to Derocha, vitamin C improves the immune system and aids in iron absorption, whilst vitamin A is essential for skin and eye health. Watermelon is also high in potassium, which lowers blood pressure and promotes nerve function, as well as vitamin B6, which aids the body in breaking down the proteins it consumes while also boosting immunological and nerve function.
It provides a large dose of lycopene.
Watermelon, as well as other fruits and vegetables, has lycopene, a naturally occurring antioxidant. The component is also responsible for the red color of watermelon; nevertheless, lycopene is also benefits to human health. Meyer-Jax claims that it has been proved to reduce the risk of cancer, heart disease, and age-related vision impairments. According to Sollid, lycopene acts to protect your cells from damage, and studies suggest that it may have blood pressure-lowering effects when ingested on a regular basis.
Watermelon helps you stay hydrated
Watermelon comprises over 90% water. “As its name suggests, watermelon can aid in hydration,” Derocha clarifies. “We obtain 80% of our hydration from beverages and 20% from food; watermelon can certainly contribute to this equilibrium.”
Most individuals do not drink enough water, and staying hydrated is especially important in the summer when temperatures rise and you may lose fluids through sweating.
suggests eating watermelon sprinkled with salt after an exercise or if you’ve been sweating for a while. “The combination of carbohydrates and salt is ideal for replenishing lost electrolytes and carbohydrate stores.
It contributes to good digestion.
Watermelon contains a significant amount of water and minimal fiber. “Both are crucial for maintaining proper digestion. Fiber adds bulk to your stool and promotes regularity, while water facilitates the movement of waste through your digestive tract.
It may aid with weight management.
Eating watermelon instead of another sweet food will help you feel fuller for longer. Limited research published in the journal Nutrients in 2019 discovered that people who were overweight or clinically obese who ate watermelon instead of low-fat cookies had better satiety, for example. Eating watermelon on a daily basis was linked to lower body weight, BMI, blood pressure, and waist circumference.
It might promote heart health
According to research, eating lycopene-rich foods may lower your chance of developing heart disease and stroke. A 2012 study published in the American Journal of Hypertension revealed a link between the fruit and heart disease, citing findings that watermelon extract may lower blood pressure over time. “The authors suggested that L-citrulline and L-arginine — two of the antioxidants in watermelon — may improve the function of the arteries,” the study concludes.
It could help minimize the risk of cancer.
Lycopene present in watermelon may help to reduce inflammation and oxidative stress, which is an imbalance between free radicals (unstable chemicals produced by the body that can cause illness) and the body’s ability to combat them.
Chronic inflammation can increase your risk of certain diseases, including cancer, and research indicates that lycopene has the potential to reduce inflammation and prevent cancer cells from developing, lowering your risk of these diseases. According to studies, increasing your lycopene intake can lower your risk of stomach and prostate cancers.
Watermelon might help lessen inflammation
Watermelon contains a special combination of antioxidants, including lycopene and vitamin C, which help reduce inflammation and oxidative damage over time. Those suffering from inflammation may experience swelling, pain, or flushed skin. Chronic inflammation can also cause major illnesses like cancer, asthma, heart disease, and type 2diabetes.
Excellent for Skin
“The water and vitamins A, B6, and C in watermelon help your skin stay soft, smooth, and supple, Vitamin C stimulates collagen formation, improving skin suppleness and blood flow to the skin.
Vitamin A also aids in the regeneration of skin cells, preventing dry, flaky skin, whilst vitamin B6 aids in the treatment of skin outbreaks.
lycopene can help protect your skin from the sun, reducing the likelihood of getting a sunburn. However, this does not imply you should forego sunscreen, as she emphasizes the importance of using your preferred SPF on a frequent basis.
Can relieve muscle pain
A tiny study published in the Journal of Agricultural and Food Chemistry discovered that athletes who consumed watermelon juice experienced reduced muscle discomfort for up to 24 hours. The drink also helped to reduce their recovery heart rate.
Researchers attributed watermelon juice’s capacity to ease achy muscles to its L-citrulline concentration, which is an amino acid that aids in muscle repair. Although experts need more specific proof to validate the amount of this advantage, this link may encourage you to include watermelon juice in your post-workout regimen.
Also read this: Best Sources of Vitamin E in Fruits and Vegetables
