There’s nothing more enjoyable than cutting up and sharing fresh watermelon on a hot day, even if it’s just a quick slice. Sweet cream cheese dipWatermelon is a refreshing and delicious fruit to enjoy during the hot summer months. What’s more, this fruit is not only sweet, but also packed with nutrients that are beneficial for your overall health.
To better understand the benefits and nutritional value of watermelon, as well as the best ways to prepare this fruit, we’ve taken a look at the science behind what happens to your body when you eat watermelon, drawing on the latest research and expert insights. Maggie Michalczyk, RDN.
Health Benefits of Watermelon
Better hydration
“Watermelon is packed with water and contains potassium and magnesium, making it great for hydration and electrolyte balance,” Mikhalchik says.
Watermelon, in particular, is made up of 92% water and can count toward your daily fluid intake goal of 11.5 cups per day for women and 13 cups per day for men.
Rich in Antioxidants
“The antioxidant lycopene contributes to watermelon’s vibrant pink color and helps protect the body against damage caused by free radicals, helping to prevent disease,” says Mikhalchik. The combination of lycopene and vitamin C helps fight free radicals in the body, reducing the risk of developing chronic diseases like cancer, heart disease, and neurodegenerative disorders.
Supports the immune system
“They’re also a good source of vitamins A and C, which are important for immune and skin health,” Mikhalchik continues. Vitamin C is a powerful antioxidant that may help prevent and treat respiratory and systemic infections. Research has shown that consuming these vitamins, as well as the antioxidants found in watermelon, such as lycopene and beta-carotene, may also help improve your overall immune health.
Improves heart health
“Studies have also shown that lycopene can help lower cholesterol and blood sugar levels, both of which are important for cardiovascular health,” Mikhalchik added.
Watermelon is naturally fat-free, cholesterol-free and sodium-free, and has been HeartCheck-certified by the American Heart Association as a heart-healthy food. Watermelon is high in natural sugars, but because it contains dietary fiber it has a low glycemic load and therefore has less of an impact on blood sugar levels than other foods that are high in sugar.
May improve muscle health
“Another notable benefit of watermelon is that it contains the amino acids citrulline and arginine,” Mikhalchik says. “These are two of the 20 amino acids necessary for muscle, nerve, and cell formation.”
A small study published in 2011 Journal of Agricultural and Food Chemistry The citrulline contained in watermelon has also been shown to reduce muscle pain, making watermelon juice a potential functional drink for athletes.
Watermelon Nutrition
Here is the nutritional information for 1 cup of diced raw watermelon:
- calorie: 46 calories
- carbohydrates: 12 grams
- Dietary fiber: 1g
- Total Sugars: 9g
- Added sugars: 0 grams
- protein: 1g
- Total Fat: 0 grams
- Saturated fats: 0 grams
- cholesterol: 0mg
- sodium: 2mg
- Vitamin C: 12 mg (20% of the daily intake)
- Vitamin A: 865 IU (5% of the daily value)
- potassium: 170 mg (4% of the daily intake)
- magnesium: 15 mg (4% of the daily intake)
Watermelon is a good source of Vitamin C and Vitamin A, and also contains potassium and magnesium, which helps keep the body hydrated.
Is watermelon safe for everyone to eat?
Watermelon is generally safe for everyone to eat, with a few exceptions. Although watermelon is a nutritious fruit, eating too much can cause blood sugar levels to spike, which can have adverse effects on people with diabetes or those undergoing diabetes treatment. Insulin resistance.
Secondly, people who are allergic to fruits such as peaches, celery, tomatoes, oranges, and other melons, as well as grasses, may also have an allergic reaction to watermelon. This reaction is known as oral allergy syndrome, and consuming these foods raw causes a contact allergy in the throat and mouth. If you experience itching or swelling in your throat, mouth, face, lips, or tongue, seek medical help immediately. If you have concerns about consuming watermelon, talk to your healthcare team to find out what’s best for you.
Tips for Enjoying Watermelon
Make a salad
Mikhalchik’s favorite way to eat watermelon is tossing it into a colorful salad: “I love a watermelon, feta and blueberry salad in the summer. It’s so refreshing, hydrating and delicious!”
this Watermelon, cucumber and feta salad This is one of our favorites Watermelon and goat cheese salad with citrus vinaigrette.
Blending a smoothie
To make a smoothie, just add cubes of watermelon to the blender like this. Creamy Watermelon Smoothie Coconut milk yogurt or this Watermelon and strawberry smoothieYou can also puree watermelon in a blender and freeze it in silicone ice cube trays to add to your blender when making a smoothie, or use it in place of ice in a glass. Watermelon Margherita!
Freeze Sherbet
A simple dish made with just four ingredients Watermelon Sorbet Made with watermelon, condensed milk, lime, and salt, no ice cream machine needed for this chilled treat.
Slice the watermelon pizza
Watermelon slices are refreshing on their own, but they also taste even better when topped with berries and honey-sweetened yogurt. Watermelon pizza A creative and unique option perfect for your next summer get-together.
Conclusion
Watermelon is a flavorful fruit with numerous health benefits. Made up of 92% water, watermelon can help you meet your hydration goals, boost your immune system, and benefit cardiovascular health. It’s a good source of vitamins C and A, potassium, and magnesium. Watermelon is generally safe to eat for anyone except those with watermelon allergies. It’s best to limit yourself to two servings a day (the typical daily intake of fruit) to avoid unpleasant bloating and blood sugar spikes, especially if you have diabetes.
FAQ
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Is it okay to eat watermelon every day?Yes! You can eat fruit, such as watermelon, every day if you like. In fact, enjoying watermelon may help you increase your intake of fruits and vegetables. Only 10-12% of U.S. adults meet the recommended intake of 1.5-2 cups of fruit per day. But eating Too “Eating too much watermelon can cause bloating, indigestion and blood sugar spikes, which is something to be careful of, especially if you have diabetes,” says Michalczyk.
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Does watermelon have a lot of sugar?Fruits such as watermelon contain a lot of sugar, but the sugar in fruit is natural compared to processed foods. Added sugarsAlthough all sugars are broken down into glucose in the body, added sugars enter the bloodstream more quickly and can cause blood sugar spikes (or crashes). However, foods like fruit and dairy products contain other nutrients, like fiber and protein, that help slow the digestive process. The fiber in watermelon helps slow blood sugar spikes compared to foods that are higher in added sugar and lower in fiber.
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Is there a difference between yellow watermelon and pink watermelon?Yellow and pink watermelons are nutritionally similar and both are good sources of vitamins A and C, but yellow watermelons contain more beta-carotene.”[It’s] “It is a powerful antioxidant that protects the body against free radical damage and oxidative stress, and it also benefits eye and skin health,” Mikhalchik says.
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If you juice watermelon or put it in a blender, will you get the same nutrients?“Juicing watermelon has nearly the same nutritional value as eating a whole watermelon, minus the fiber that’s removed from the pulp,” says Mikhalchik. “When you make a watermelon smoothie, you’re still getting all the nutrition from the fruit. It’s important to note, however, that blending it breaks down some of the fiber, which can lead to quicker digestion and a higher blood sugar spike.” As with any fruit-based smoothie, it’s important to balance it with a protein source (such as yogurt, protein powder, or nuts or seeds) to increase sustain and make it blood sugar-friendly.
