10 Oz Watermelon Calories and Nutrition Facts for Weight Loss, Heart Health, and Hydration

Watermelon Nutrition: Calories, Benefits, and Tips

Juicy, sweet watermelon isn't just one of summer's simple pleasures, it also offers remarkable health perks. This refreshing fruit hydrates, provides key nutrients, and may boost weight loss. Read on to learn all about 10 oz watermelon calories and serving facts so you can enjoy it to the fullest.

Calories and Nutrients in 10 Ounces of Watermelon

One 10 ounce serving, or about one cup of diced watermelon, has just 80 calories. It provides 22 grams of carbs with 18 grams coming from natural sugars. You'll also get 2 grams of gut-healthy fiber, which is 8% of your daily needs. Plus, one 10 ounce watermelon serving packs more than 15% of the recommended vitamin A and vitamin C.

Along with vitamins A, C, B1, B5, and B6, a serving this size also contains essential potassium, antioxidants like lycopene, and amino acids citrulline and arginine. The red flesh closest to the rind tends to be highest in beneficial nutrients.

Water Content and Hydration Ability

With its high water content, about 92% by weight, watermelon helps you rehydrate. The juicy flesh provides fluid along with electrolytes like potassium and magnesium that are lost through sweat. This makes fresh watermelon an ideal pre or post workout snack in warm weather.

Studies confirm water-rich foods like this can more effectively hydrate you compared to drinking plain water. Athletes drinking a watermelon juice blend saw slower heart rates and lower body temperatures after an intense workout versus drinking regular water.

Impact on Weight Loss and Belly Fat

At just 80 calories per 10 oz serving, eating watermelon can support losing weight. Its combination of water, fiber, and nutrients keeps you satisfied on fewer daily calories to potentially assist weight control or loss efforts.

Evidence also indicates watermelon may specifically help diminish stubborn fat around the belly. In one study, obese adults drinking 2 cups watermelon juice daily for 12 weeks saw significant reductions in weight, BMI, belly fat, insulin resistance, and other factors linked to metabolic syndrome.

Blood Pressure and Heart Health Benefits

Lycopene and citrulline in watermelon have been researched for their positive effects on cardiovascular health. Lycopene acts as an antioxidant while citrulline helps expand blood vessels to enhance circulation.

In studies, adults with mild hypertension experienced lowered blood pressure after taking concentrated watermelon extract daily. Participants saw reductions in both systolic and diastolic readings after just six weeks.

These vascular-supporting abilities also make watermelon ideal for athletes looking to improve performance, speed muscle recovery, and reduce soreness after tough training sessions.

Inflammation and Oxidative Damage Protection

Chronic inflammation and oxidative damage throughout the body are linked to nearly all chronic diseases as well as accelerated aging. The abundance of antioxidants, phytochemicals, vitamin C, and amino acids in watermelon work together to fight these detrimental processes.

Studies demonstrate watermelon juice, pulp, or extract supplements consistently reduce markers of inflammation like C-reactive protein (CRP) plus blocking oxidative stress. This shielding effect supports everything from brain to liver health.

Skin and Hair Benefits

Through its antioxidant, anti-inflammatory, and collagen-boosting abilities, watermelon can protect and enhance your looks too. Vitamins A and C keep skin supple while carotenoids fight hyperpigmentation and premature aging.

These nutrients support skin barrier function to retain moisture and reduce irritation issues like acne or eczema flares. The citrulline in watermelon may also help mitigate hair breakage and boost growth by expanding blood flow to follicles.

Digestion and Gut Health Support

Watermelon contains both soluble and insoluble types of fiber. This combination makes it a gut-healthy pick able to prevent constipation and promote regularity. The fiber and water content in watermelon help move waste smoothly through the digestive tract.

Plus, animal research indicates the watermelon extract citrulline can reduce inflammation in the GI system. This has implications for improving symptoms of IBS or leaky gut syndrome. The fluid and nutrients in watermelon aid digestion overall.

How to Pick Ripe, Juicy Watermelon

Choosing flavorful, ripe watermelon allows you to enjoy the sweet taste and benefits fully. The first consideration is finding a melon without any bruises, dents, or discoloration on the outer rind.

When tapping it, a ripe watermelon will have a deep hollow reverberating sound. Additionally, one side of the melon should have a creamy yellow spot from sitting on the ground while growing. This is called the ground spot and means sugars concentrated there as it ripened.

Finally, lift up the melon. The heavier it feels for its size the better! Weight indicates higher water content and juice inside. Now you have the perfect ripe melon ready for slicing into wedges, dicing up for fruit salad, or juicing into thirst-quenching drinks.

Watermelon Recipes and Serving Tips

Enjoy watermelon in these tasty ways to take advantage of its impressive nutrition in every bite:

• Add watermelon cubes, crumbles, or balls to brighten up fruit salads
• Slice disks to infuse in fruit-infused water for sweetness without calories
• Puree in gazpachos, chilled soups, or smoothies
• Wrap chilled wedges in prosciutto for easy hors doeuvre
• Skewer cubed fruit with other fruits for pretty kabobs
• Blend with herbs, citrus, and vinegar for slaws or salsa

With more than 20 beneficial nutrients but barely 80 calories in a standard serving, watermelon should have a place in anyone's nutrient-dense diet. Work this refreshing, sweet melon into your meals and snack times to make the most of its diverse health perks all summer long.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.