Watermelon Nutrition: Calories in 10 oz and Proven Health Benefits

Introducing Watermelon

Watermelon is one of the most popular fruits during summertime. This sweet and refreshing fruit has a fairly impressive nutrient profile that offers many health benefits in addition to a delicious taste.

Watermelon Nutrition Facts

At its core, watermelon is mostly water around 92% but the remaining 8% contains important nutrients like vitamins A, C, and B6. It also provides antioxidants like lycopene, citrulline, and cucurbitacin E. Plus, it contains small amounts of minerals like potassium, magnesium, and vitamin K.

Calories in Watermelon

One of the appealing qualities of watermelon is its low calorie density. A 10 ounce serving of raw watermelon without the rind contains approximately:

• 86 calories
• 22.5 grams carbohydrates
• 0.8 grams fiber
• 21.7 grams natural sugars

This means you can enjoy quite a lot of tasty, hydrating watermelon without consuming too many calories!

9 Health Benefits of Watermelon

Let's explore some of the top scientifically-proven ways that adding watermelon to your diet can improve your health.

1. Helps You Hydrate

Watermelon is 92% water, making it one of the best fresh fruits for hydration. It allows you to replenish fluids and electrolytes after a workout or on a hot summer day.

2. May Boost Heart Health

Watermelon contains citrulline, an amino acid that may improve arterial function and lower blood pressure. One study gave people watermelon juice daily for six weeks and measured reduced ankle blood pressure.

3. Can Improve Erectile Dysfunction

The citrulline in watermelon relaxes and dilates blood vessels, which helps improve blood flow to the genitals and potentially reduce erectile dysfunction.

4. Helps Manage Blood Sugar

Despite its sweet taste, watermelon has a low glycemic index of 72. Plus, it contains cucurbitacin E, a compound that may regulate insulin activity and improve blood sugar control.

5. Provides Antioxidants and Anti-Inflammatory Benefits

Watermelon is high in lycopene, an antioxidant that fights free radicals and inflammation. Watermelon lycopene may help reduce oxidative damage and inflammation in the body.

6. Can Aid Weight Loss

Watermelon is low in calories while high in fiber, meaning it can fill you up without adding a lot of calories. Adding it to a weight loss diet may increase feelings of fullness and limit calorie intake.

7. May Prevent Macular Degeneration

As a great source of vitamins, antioxidants, and zeaxanthin an important carotenoid for eye health watermelon may help reduce risk of age-related macular degeneration (AMD).

8. Contains Compounds That May Relieve Muscle Soreness

Watermelon contains amino acids like L-citrulline and L-arginine that preliminary research shows may help soothe sore muscles after strenuous exercise.

9. Provides Essential Vitamins and Minerals

Watermelon contains decent amounts of vitamins A, C, and B6. It also delivers potassium, magnesium, copper, manganese, phosphorus, zinc, choline, and vitamin K all important for health.

Watermelon Selection, Storage, and Consumption Tips

To help you enjoy tasty watermelon while harnessing its full nutritional prowess, here are some helpful guidelines for buying, cutting, storing, and eating watermelon:

Choosing a Good Watermelon

Look for a firm, symmetrical watermelon that is free from bruises or dents and has a buttery yellow spot on its underbelly. Lift it up - a healthy watermelon should feel heavy for its size.

Cutting Watermelon Safely

Always use a clean knife and cutting board. Cut the melon on its side, first slicing off the top and bottom ends. Then stand it upright and slice downwards, edge to edge, into slices or wedges.

Storing Leftover Watermelon Properly

Cover any uneaten watermelon tightly in plastic wrap or foil and refrigerate for 5-7 days. If the flesh turns pinkish red, it means it has oxidized and should be discarded.

Enjoying Watermelon in Healthy Recipes

Get creative with watermelon by adding it to healthy salads, salsa recipes, roasted veggie sides, gazpacho soup, juice blends, and even baked into "meatloaf". The options are nearly endless!

Watermelon Precautions

Watermelon is safe for most people but certain individuals should exercise caution before adding it to their diet.

Allergy Risk

Watermelon may trigger food-oral allergic reactions (OAS) or latex fruit allergy in some people sensitive to the cucurbitacin compounds it contains.

Medication Interactions

The citrulline content may intensify existing hypotension treatment. Anyone on blood pressure medications should consult their doctor before eating watermelon.

Digestive Issues

Those prone to loose stools or diarrhea may want to avoid eating too much watermelon as its high water content can exacerbate those conditions.

The Bottom Line

Watermelon is an extremely healthy, low calorie fruit loaded with vitamins, antioxidants, plant compounds, and amino acids beneficial for heart health, blood sugar control, muscle soreness, vision protection, and more. With proper storage and preparation, watermelon makes for a tasty and nutritious addition to any diet.

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.