Complete Guide to Watermelon Nutrition, Selection and Storage

The Ultimate Guide to Watermelons

Juicy, sweet watermelon is a beloved summer fruit. But beyond its refreshing flavor, how much is a watermelon offers remarkable health benefits. Keep reading for a comprehensive scientific guide to watermelon nutrition, benefits, selection and storage.

Watermelon Nutrition Facts

Watermelon is an excellent source of vitamins, minerals and antioxidants. One 2-cup serving of watermelon contains:

• 80 calories
• 2 grams protein
• 21 grams carbs
• 170% DV vitamin C
• 21% DV vitamin A
• 8% DV magnesium
• 8% DV potassium
• 7% DV vitamin B6
• 6% DV niacin

Watermelons are made up of approximately 92% water. They deliver electrolytes like potassium and magnesium critical for nerve and muscle function.

Watermelons also provide good levels of the antioxidant lycopene, with more than tomatoes. Lycopene protects cells from damage and may lower risk of chronic illness.

Weight Loss Benefits

Watermelon is a low-calorie, nutritious snack that may support weight loss. A 1-cup serving contains only 46 calories.

The high water content helps fill you up without adding substantial calories. Eating watermelon can decrease calorie intake at meals and lower body weight and belly fat.

L-citrulline, an amino acid in watermelon, may also promote weight loss. It boosts nitric oxide production, which widens blood vessels and improves circulation.

Heart Health Perks

Watermelon contains citrulline, lycopene and other compounds that provide cardiovascular benefits:

• Reduces cholesterol and blood pressure
• Improves blood vessel function
• Lowers inflammation and oxidative stress
• Decreases risk of blood clots
• Protects against atherosclerosis

By keeping your heart healthy, watermelon can lower risk of heart attack, stroke and metabolic syndrome.

Helps Manage Diabetes

Despite its sweet taste, watermelon has a low glycemic index of 72 and may help manage type 2 diabetes. Studies show it can:

• Improve insulin sensitivity
• Reduce insulin resistance
• Lower blood sugar levels
• Decrease oxidative stress and inflammation

Lycopene and other compounds in watermelon make it beneficial for improving glycemic control.

Provides Hydration

Dehydration is common during summer's heat. Watermelon is 92% water, allowing it to effectively hydrate the body.

It contains electrolytes like magnesium, calcium and potassium that rehydrate you after exercise or sweating. This helps prevent headaches, dizziness, muscle cramps and impaired cognitive function.

The fluid and nutrients in watermelon aid the circulatory system and blood flow, further preventing dehydration.

May Prevent Macular Degeneration

Lycopene from watermelon can help lower risk of age-related macular degeneration (AMD). AMD causes vision impairment and blindness.

As an antioxidant and anti-inflammatory, lycopene protects the eyes against oxidative damage. It reduces risk of developing AMD by up to 50%.

Offers Anti-Inflammatory Benefits

Watermelon contains cucurbitacin E, a plant compound with anti-inflammatory effects. Reducing inflammation helps treat conditions like:

• Arthritis
• Asthma
• Atherosclerosis
• Diabetes complications
• Cancer
• Obesity

The lycopene in watermelon also exhibits anti-inflammatory properties beneficial for health.

May Relieve Muscle Soreness

Watermelon juices citrulline content may help alleviate muscle soreness after exercise. Its been shown to:

• Reduce muscle fatigue
• Lower oxidative stress
• Shorten recovery time
• Improve athletic performance

This makes watermelon an excellent pre- or post-workout snack. The fluid and electrolytes can also prevent dehydration during physical activity.

Improves Skin and Hair Health

Watermelon contains vitamins A, C and lycopene that benefit skin and hair health:

• Vitamin A smoothes and repairs skin
• Vitamin C stimulates collagen growth
• Lycopene protects skin from sun damage
• Citrulline increases blood flow
• Water hydrates skin and scalp

These nutrients make watermelon effective at improving dry skin, acne and dull hair.

May Prevent Cell Damage and Cancer

Watermelons antioxidants like lycopene and vitamin C neutralize harmful free radicals and prevent cell mutation and DNA damage linked to cancer. Lycopene specifically can lower risk of cancers of the:

• Prostate
• Breast
• Lung
• Skin
• Stomach
• Ovary

This makes watermelon a beneficial part of an anti-cancer diet.

How to Pick a Good Watermelon

Choose a ripe, sweet watermelon with these tips:

• Pick one heavy for its size
• Look for a smooth, symmetrical shape
• Rind should be dull, not glossy
• Choose dark green spots on underside
• Check bottom is creamy yellow, not white
• Tap and listen for a hollow sound

Always wash watermelon before slicing open. Cut into the white bottom area - red or pink means overripe.

How to Store Watermelon

Uncut, whole watermelons can be stored at room temperature. Once cut, refrigerate wedges in airtight container for 3-5 days.

Freeze watermelon juice and cubes for up to 6 months. Can also pickle watermelon rind for extended storage.

Enjoy watermelon fresh, in fruit salads, smoothies, juices and other recipes. Add this tasty, nutritious fruit to your diet and reap amazing health benefits.

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.