Despite popular belief that watermelon is made up of only water and
sugar, watermelon is actually considered a nutrient dense food, a food that
provides a high amount of vitamins, minerals and
antioxidants for a low amount of calories. Watermelons have
become synonymous with summer and picnics, and for good reason. Their
refreshing quality and sweet taste help to combat the heat and also provide a
guilt-free, low maintenance dessert for kids and adults alike to enjoy.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.
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. A study published by the American Journal of Hypertension found that watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with prehypertension or stage 1 hypertension and that watermelon extract improved arterial function.
As an excellent source of the strong antioxidant vitamin C as well as other antioxidants, 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 prevention in several studies. Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy digestive tract.
Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot months to prevent dehydration. Choline is a very important and versatile nutrient in watermelon that aids our body 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.
Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon. Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
One cup of diced watermelon (152 grams) contains 43 calories, 0 grams of fat, 2 milligrams of sodium, 11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day. Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.
Look for a watermelon that is firm, heavy and symmetrical without soft spots or bruising. Place diced watermelon and a few ice cubes in a blender for a cold refreshing treat that's perfect for rehydrating after exercise or a day in the sun. Jazz up a boring salad by adding watermelon, mint and fresh mozzarella to a bed of spinach leaves. Drizzle with balsamic.
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health. Have you enjoyed reading about the potential health benefits of watermelon? It would be wise to consider using watermelon as your "snacks," especially during hot seasons.
Watermelon is easily available in almost every part of the world. Even in Asia and Africa, where it is not grown by pizzant farmers for their daily diets, Watermelon could be found in cities. Over the years, Watermelon has come to be the much needed fruit that is almost equivalent to water in terms of helping the body to regain water after a hot exposure.
