Watermelon, one of the most iconic fruits of summer, is low in calories and very much high in water. It is also an excellent source of vitamins A and C and lycopene, but less acidic than citrus fruits and tomatoes (other well-known sources of lycopene and vitamin C). If you want to eat watermelon for its nutritious value, you are better off storing it at room temperature than refrigerating it.
You can also eat watermelon as part of your ketogenic diet as long as your carbohydrate content is guaranteed to be within the desired macronutrients ratio. A ketogenic or keto, diet is an eating plan that contains large amounts of fat, moderate amounts of protein, and very small amounts of carbohydrates. Watermelon may not be seen as keto-friendly because it has large amounts of sugar, which is a carbohydrate.
Watermelon has a water content of – 91% and 7.5% of carbohydrates. It contains very little protein and fat. It is also very low in calories.
The nutrients in 100 grams of raw watermelon are:
Fat: 0.2 grams
Protein: 0.6 grams
Carbs: 7.6 grams
Sugar: 6.2 grams
Fiber: 0.4 grams
The bright red color in watermelons comes from the antioxidant lycopene. It helps reduce the risk of cancer and diabetes as part of a healthy lifestyle. Watermelon, even tomatoes, contain more of this nutrient than any other fruit or vegetable.
The carbohydrates in watermelon are mostly sugars, with only a little fiber. Half of the sugar is fructose, one quarter is glucose, and less than one quarter is sucrose, with other sugars making up minor fractions. If you are counting carbohydrates, it is best to measure watermelon carefully.
The glycemic index (GI) of watermelon (a measure of how fast a food raises blood glucose after a meal) ranges from 72 to 80, which is a high value, However, each serving of watermelon is relatively low in carbohydrates, so eating it should not have a significant effect on blood sugar levels.
Watermelon is a poor source of fiber, providing only 0.4 grams per 2/3 cup (100 grams). Consuming large amounts of fructose can cause unpleasant digestive symptoms such as bloating in people who cannot completely digest it, like those individuals with Fructose malabsorption (4).
You will get almost no fat in watermelon, making it similar to other melons such as cantaloupe or honeydew. The fat that is present is mainly polyunsaturated, with smaller amounts of monounsaturated and saturated fatty acids.
For dietary tracking purposes, you can consider watermelon a non-fat food. The seeds (yes, they are edible) are a source of omega-3 fatty acids.
Some pigments help protect the plant from the sun. Oddly enough, consuming them can also protect your skin at least a little. Lycopene in watermelon can reduce the chance of sunburn.
One of the other benefits of lycopene in watermelon is that it can reduce the risk of a heart attack. Surely, your entire lifestyle affects your heart health. So, exercise on a daily basis, do not smoke, limit saturated fats, and follow your doctor’s advice.
To increase the amount of lycopene in your body, choose bright red-fleshed melons instead of yellow or orange. And the riper it is, the better. Also, seedless melons tend to have more lycopene than the ones with seeds.
Vitamins and Minerals
A fully ripe watermelon contains more nutrients than an unripe watermelon. A single serving of watermelon is a good source of vitamin C and vitamin A, providing a significant percentage of your daily requirement for each. Vitamin C aids in wound healing and may have anti-aging and immune-enhancing properties. Vitamin A is important for eye health.
It also contains:
- Potassium: This mineral is crucial for blood strain manipulate and coronary heart health.
- Copper: This mineral is maximum ample in plant ingredients and frequently missing withinside the Western diet.
- Vitamin B5: Also called pantothenic acid, this nutrition is determined in nearly all ingredients to a few extents.
The vitamins in watermelon help keep your skin soft, smooth and supple. As a melon is rich in water, it is also ideal as a face mask.
Vitamins Health benefits:
Watermelon can boost your health in many ways. Some are:
1.Helps to Fight dehydration
Watermelon is filled in water, which makes it a highly hydrating food. If you or your loved ones are having a hard time drinking enough water, try a few servings of watermelons, especially on hot summer days. You get extra micronutrients along with your hydration.
2. Good to lower blood pressure
Watermelon is a great supply of citrulline, that is transformed into arginine for your body. Both of those amino acids resource nitric oxide production. Nitric oxide is a gas molecule that causes the tiny muscle mass around your blood vessels to loosen up and dilate. This results in a fall in blood pressure. Supplementing with watermelon or its juice may also lessen blood pressure and arterial stiffness in human beings with excessive blood pressure.
3. Helps to bring a decrease in insulin resistance
Insulin is an essential hormone in your body and is involved in controlling blood sugar levels. Insulin resistance is a condition in which cells become resistant to the effects of insulin. This can lead to elevated blood sugar levels and is associated with metabolic syndrome and type 2 diabetes. Watermelon juice and arginine intake are associated with reduced insulin resistance in some studies.
4. Reduces muscle fatigue
The amino acid citrulline is present in watermelon. You can find capsules of concentrated citrulline sold as a nutritional supplement for athletic performance. Although the benefits of citrulline are not definitive, some studies have shown that citrulline supplements can reduce fatigue during exercise.
Watermelon has a natural pigment called beta-cryptoxanthin that can protect joints from inflammation. It can also reduce the likelihood of developing rheumatoid arthritis over time.
If you have a gastrointestinal disorder such as Crohn’s disease or colitis, the list of things you should not eat during a relapse can belong. No worries, you can always choose to have the watermelon. Its tender, fleshy fruits are easy to digest even in an inflamed intestine. (If you need to limit fiber, make sure you do not consume its skin or seeds.)
Food allergies to watermelon are very much rare. However, if you have high fever, or if you are allergic to ragweed pollen or grass, you may develop food pollen allergy syndrome, which may cross-react with the proteins in watermelon that are similar to the ones in pollen. This reaction may cause a tingling or itching in the mouth after eating watermelon. In rare cases, this can be a more serious issue, causing swelling of the throat and anaphylaxis.
Watermelon allergies share symptoms with other food allergies. Symptoms usually appear within minutes of contact with the melon.
The most common symptoms of watermelon allergy are:
- Persistent cough
- Itchy tongue and throat
- Stomach pain
- Nausea or vomiting
If you have a bad reaction to watermelon, make sure you see your doctor right away. Injections with an epinephrine auto-injector, such as an EpiPen may be required before help arrives.
Infants are more likely to develop watermelon allergies than adults. Doctors need to diagnose allergies in children and the treatment is the same for children and adults. In rare cases, babies can become allergic to watermelon. Follow your pediatrician’s advice and gradually introduce new foods. This makes it easier to identify allergies.
Allergy to watermelons is rare but does exist. This fruit also contains FODMAPs, which may cause unpleasant digestive symptoms.
The best time to consume Watermelons
Watermelon is in season in the United States during the summer. Ripe watermelon feels heavy due to its size. The outside should be solid and free of scratches and dents. The bottom spot where the melon is on the ground should be creamy yellow, not white.
Storage and food safety
Fresh, uncut watermelons can be stored at room temperature. The heat dries its flesh. Therefore, when it is hot outside, store the watermelon in a cool place such as a basement or a refrigerator. Uncut watermelons can be stored in the refrigerator for 2-3 weeks. Once cut, put it in a closed container or a sealed plastic bag and store it in the refrigerator for up to 5 days. You can also freeze the chopped watermelon.
There are dozens of varieties of watermelon. These can be grouped by size (“icebox” or small varieties and large “picnic” types), flesh color (pink, yellow, or orange), and whether seeds are included or seedless. Watermelon skin is thick, green, green-striped, or mottled white. Melons are round or oval and usually weigh between 6 and 29 pounds16. Crispy flesh is usually pinkish red, but golden flesh varieties are gaining popularity.
Watermelon is a very healthy fruit. It is rich in citrulline and lycopene, two powerful plant compounds associated with lowering blood pressure, improving metabolic health, and reducing post-exercise muscle pain. In addition, it is sweet and delicious, and it contains plenty of water, so it is excellent for hydration. For the vast majority of people, watermelon is the perfect addition to a healthy diet.
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