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.
Related Coverage
Find out the carb and calorie count in Truly seltzers. See how Truly compares to other hard seltzers, beers, wines, and cocktails for low carb diet friendly alcoholic drinks....
Laughing coughs can result from asthma, COPD, pertussis, respiratory infections, reflux, smoking, heart failure, and more. Seek treatment if coughing worsens....
At 49, Gwyneth Paltrow credits her ageless beauty to clean eating and Goop wellness products. But how healthy is her advice? Dietitians weigh in on coffee enemas, jade eggs, and Paltrow's anti-aging diet....
When experiencing a urinary tract infection, avoid foods that can worsen symptoms like alcohol, coffee, citrus fruits, spicy foods, chocolate and more....
Discover the calories, nutrition facts, health benefits, recipes and proper storage for pumpkin sauce. Learn how it compares to apple sauce....
Discover the unique flavor, history, and health benefits of wushwush green tea, a delicate and fragrant tea variety that combines tradition, craftsmanship, and artistry....
A detailed look at Salad and Go's current nutrition numbers for salads, sandwiches, breakfast, and more. How it compares to McDonald's, Subway, and Panera nutrition-wise....
A 2 egg cheese scramble has around 300 calories. Learn how ingredient swaps like lower-fat cheese and added veggies can cut calories while boosting nutrition....
Learn about formulated adaptogen drinks and functional beverages with traditional herbs and mushrooms for health boosting effects. We cover the science-backed benefits, safety, quality pointers and where to buy locally....
Learn exactly how much coconut extract is in various canned coconut products like milk, cream, water and shredded meat so you know what you're getting....