Watermelon: The Health Benefits And Nutritional Values Of Watermelon

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Watermelon.

  • Watermelon (Citrullus lanatus) is a scrambling and trailing vine in the flowering plant family Cucurbitaceae loaded with many health benefits and enormous nutritional values.
  • Watermelon is grown in tropical and subtropical areas worldwide for its large edible fruit, also known as a watermelon, which is a special kind of berry with a hard rind and no internal division, botanically called a pepo.
  • The sweet, juicy flesh is usually deep red to pink, with many black seeds, although seedless varieties have been cultivated. the fruit can be eaten raw or pickled and the rind is edible after cooking. The placement of health benefits and nutritional values and the amount of it come is mouth watering,
  • Watermelon fruit is 91% water, contains 6% sugars, and is low in fat (table). In a 100 gram serving, watermelon fruit supplies 30 calories and low amounts of essential nutrients (table). Only vitamin C is present in appreciable content at 10% of the Daily Value(table).
  • Watermelon pulp contains carotenoids, including lycopene. The amino acid citrulline is produced in watermelon rind.

 

The Health Benefits Of Watermelon.

Asthma prevention.  

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watermelon

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is vitamin C, found in many fruits and vegetables, including watermelon.

Blood pressure.

A study carried out lately has found that watermelon extract supplementation improved the health of the circulatory system in obese middle-aged adults with prehypertension or stage 1 hypertension.

Diets rich in lycopene – found in watermelon – may help protect against heart disease.

Cancer.

As an excellent source of antioxidants, including vitamin C, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer in several studies.

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Inflammation.

Choline – found in watermelon – is a very important and versatile nutrient; it aids our bodies in sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.

Treats Kidney Disorders.

Watermelons contain a lot of potassium, which is very helpful in cleaning out the toxic depositions in the kidney. Moreover, they are helpful in reducing the concentration of uric acid in the blood, thereby reducing the chances of kidney damage and the formation of renal calculi. In addition to this, being high in water content, watermelons induce urination, which is again helpful for cleaning the kidneys. Also, the antioxidants present in watermelon ensure good health of the kidneys for a long time and reduce signs of premature aging like wrinkles and age spots on the skin.

Heart Health.

Lycopene, a carotenoid found in abundance in watermelon, improves  cardiac functions. Beta-carotene, known for its great antioxidant and anti-aging properties, keeps you young at heart and prevents age-related cardiac problems. The roughage in watermelon, along with vitamin C, carotenoids, and potassium (potassium cuts the risk of a heart attack), helps reduce cholesterol and keep your heart safe from many dangerous conditions.

Cures Impotence.

Arginine, present in watermelon, is beneficial in curing erectile dysfunction, and the stimulating nature of the chemical can boost libido and reduces frigidity.

Prevents Macular Degeneration.

To maintain your eye health and to stop macular degeneration if you eat plenty of watermelons. Thanks to the beta-carotene, vitamin C, lutein, and zeaxanthin, your eyes are well protected. They ensure the protection of your eyes from age-related blindness and degeneration and prevent your eyes from ailments such as drying up of eyes and optic nerves, as well as glaucoma.

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Controls Diabetes.

Diabetics often complain about starving since they don’t get to eat their staple diets, which gives them the feeling of being half-fed. Watermelons can be a good supplement for them. Though sweet in taste, a thick wedge will give them very few calories, since ninety-nine percent of its total weight is composed of water and roughage. Moreover, the vitamins and minerals such as potassium and magnesium help in proper functioning of insulin in the body, thus lowering the blood sugar level. Arginine, another component found in watermelons, is very effective at enhancing the impact of insulin on blood sugar. Diabetics can also have curries, steaks, and salads made from watermelon rinds, which are even lower in sugar.

Regulates Blood Pressure.

The amount of potassium and magnesium present in watermelons is very beneficial in terms of lowering blood pressure. Potassium is considered a vasodilator, meaning that it releases the tension on blood vessels and arteries, thereby stimulating blood flow and reducing the stress on the cardiovascular system. The carotenoids  present in these fruits also prevent hardening of artery walls and veins, thereby helping reduce blood pressure and the chances of blood clots, strokes, heart attacks, and atherosclerosis.

Other Benefits.

Watermelon seeds are rich in beneficial fats and proteins. Watermelons contain phytonutrients which have very good effects on the health and proper functioning of internal organs, eyes, and the secretion system.

The Nutritional Values Of Watermelon.

The health benefits of watermelon are mainly derived from its unique nutrients, vitamins and minerals. These include significant amounts of vitamin C, calcium, magnesium, fiber, protein, and a large amount of potassium. Furthermore, they contain vitamin A, vitamin B6, niacin, thiamin, and a wide variety of carotenoids and phytonutrients, including lycopene and this had made it a high nutritional valued fruit.

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This’s an in depth analysis of the nutritional values of watermelon. Nutritive value per. 100g
Principle Nutrient Value Percentage of RDA
Energy 30 Kcal 1.5%
Carbohydrates 7.6 g 6%
Protein 0.6 g 1%
Total Fat 0.15 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 0.4 g 1%
Vitamins
Folates 3 µg 1%
Niacin 0.178 mg 1%
Pantothenic acid 0.221 mg 4.5%
Pyridoxine 0.045 mg 3.5%
Thiamin 0.033 mg 3%
Vitamin A 569 IU 19%
Vitamin C 8.1 mg 13.5%
Vitamin E 0.05 mg 0.5%
Electrolytes
Sodium 1 mg 0%
Potassium 112 mg 2.5%
Minerals
Calcium 7 mg 0.7%
Copper 42 µg 4.5%
Iron 0.24 mg 3%
Magnesium 10 mg 2.5%
Manganese 0.038 mg 1.5%
Zinc 0.10 mg 1%
Phyto-nutrients
Carotene-α 303 µg
Crypto-xanthin-β 78 µg
Lutein-zeaxanthin 8 µg
Lycopene 4532 µg

 

Furthermore, watermelon contains a good amount of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C, and manganese. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. The human body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase, total measured antioxidant strength (ORAC value) of watermelon is 142 µmol TE/100 g.