This delicious, refreshing fruit is a summertime favorite and has numerous health advantages. Continue reading for recipes, nutritional facts, and more.
Nothing beats sharing a freshly cut watermelon with others on a steamy day. Watermelon is a delicious and refreshing snack during the hot summer months, whether it's cubes dipped in a sweet cream cheese dip or slices to grab for convenient munching. Furthermore, while having a sweet taste, this specific fruit is nutrient-rich and can improve your body's general health.
Using the most recent research and advice from Maggie Michalczyk, RDN, we dissected the science behind what happens to your body when you eat watermelon in order to better understand its health advantages and nutritional profile as well as our favorite ways to prepare this fruit.
Benefits of Watermelon for Health :
You'll Maintain More Hydration :
According to Michalczyk, "watermelon is loaded with water, which makes it great for hydration and electrolyte balance because it contains magnesium and potassium."
Specifically, watermelon contributes to your daily fluid consumption targets of 11.5 cups for women and 13 cups for men since it contains 92% water.
An Increase in Antioxidants Will Occur :
According to Michalczyk, "the antioxidant lycopene helps our body fight off free radical damage and aids in disease prevention." Lycopene also contributes to the vibrant pink hue of watermelon. Lycopene and vitamin C work together to combat free radicals in the body and lower your chance of chronic illnesses like cancer, heart disease, and neurological disorders.
Your Immune System Will Be Supported :
Michalczyk goes on, "It's also a good source of vitamins A and C, which are both important for immune and skin health." Strong antioxidant vitamin C has the potential to both prevent and treat systemic and respiratory infections. Studies reveal that consuming these vitamins can also assist to strengthen your immune system overall. Antioxidants like lycopene and beta carotene, which are contained in watermelon, can also help.
Your Cardiovascular Health Will Improve :
According to research, lycopene can also aid in lowering blood sugar and cholesterol, two factors that are critical for cardiovascular health, says Michalczyk.
Melon is a Heart-Check Fruit. The American Heart Association has certified this cuisine as heart-healthy since it is naturally low in fat, cholesterol, and salt.1. Despite having a high natural sugar content, watermelon has a low glycemic load—that is, it affects your blood sugar less than other sugary foods—thanks to its fiber content.
You Could Boost Your Muscles' Health :
The amino acids citrulline and arginine that watermelons contain are "another noteworthy benefit," according to Michalczyk. "These two amino acids are among the twenty essential for the formation of muscles, nerves, and cells."
Watermelon juice has the potential to be a useful beverage for athletes due to its citrulline content, which was proven to help lessen muscle soreness in a short research that was published in the Journal of Agricultural and Food Chemistry.
Watermelon Nutrition
- Calories:
46 calories
- Carbohydrates:
12 g
- Dietary
fiber: 1 g
- Total
sugar: 9 g
- Added
sugar: 0 g
- Protein:
1 g
- Total
fat: 0 g
- Saturated
fat: 0 g
- Cholesterol:
0 mg
- Sodium:
2 mg
- Vitamin
C: 12 mg (20% DV)
- Vitamin
A: 865 IU (5% DV)
- Potassium: 170
mg (4% DV)
- Magnesium: 15 mg (4% DV)
- Calories:
46 calories
- Is It Safe for Everyone to Eat Watermelons?
- Except in a few rare cases, watermelons are safe for consumption by all. Despite being a nutrient-dense fruit, consuming excessive amounts of watermelon can result in blood sugar spikes, which can be detrimental to someone managing diabetes or insulin resistance.
Second, if a person has a grass allergy, they may also react allergicly to other melons, peaches, celery, tomatoes, oranges, and other fruits, including watermelon. When you eat these foods uncooked, you can get a reaction called oral allergy syndrome, which is a contact allergy in the mouth and throat. Get medical help right away if you notice swelling or itching in your lips, tongue, throat, or face.8 See your healthcare team if you have any concerns about eating watermelon. Tips for Enjoying Watermelon
Make a Salad :
- Michalczyk loves watermelon best when it's combined into a vibrant salad. In the summer, I adore a watermelon, feta, and blueberry salad. It's incredibly tasty, hydrating, and refreshing!
Our favorites are this Watermelon & Goat Cheese Salad with Citrus Vinaigrette and this Watermelon, Cucumber & Feta Salad. - Make a Smoothie:
- When preparing a smoothie, such as this Watermelon-Strawberry Smoothie or this Creamy Watermelon Smoothie with coconut milk yogurt, add cubes of watermelon to your blender. When it's time for a smoothie, you can even use a blender to purée the watermelon and freeze the cubes in a silicone ice cube tray. Alternatively, try using them in place of the ice in a watermelon margarita glass!
Freeze Sherbet:
- Make a simple four-ingredient Watermelon Sherbet using watermelon, sweet condensed milk, lime and salt. No ice cream machine necessary for this frozen treat!
Slice Up a Watermelon Pizza :
- While watermelon slices are delightful on their own, making a Watermelon Pizza by topping your slices with berries and yogurt that has been sweetened with honey is a fun and inventive idea for your next summer get-together.
- The Final Word
- The juicy fruit known as watermelon has a lot of potential health advantages. Since it contains 92% water, it can assist you in meeting your hydration needs, strengthen your immune system, and enhance the health of your heart. It is an excellent source of magnesium, potassium, and vitamins C and A. Everyone can safely consume watermelon, with the exception of individuals who have a watermelon allergy. The recommended daily fruit intake for watermelon is two servings; this can help prevent painful bloating and blood sugar rises, especially for individuals who have diabetes.
0 Comments