Health benefits of WATERMELON 😊

                                                                                     

Believed to have originated in South Africa, the watermelon is available in diverse varieties – sweet, bland, and bitter. By the 7th century, watermelons were being cultivated in India. The fruit reached China by the 10th century, and today, the country is the largest watermelon producer in the world.

Benefits of watermelon -

This juicy fruit that we so lovingly devour in summers is loaded with nutrients. It is rich in potassium and vitamins A, C, and B. But what makes the watermelon fruit a must-have is lycopene, the antioxidant that renders the fruit its deep red color.

Antioxidants help prevent damage, and cancer. Amino acids are the basic building block for protein, and protein is used in virtually every vital function in the body.
Beauty benefits of watermelon.🍉

Scientists have taken notice of watermelon's high lycopene levels — about 15 to 20 milligrams per 2-cup serving, according to the National Watermelon Promotion Board — some of the highest levels of any type of fresh produce. Lycopene is a phytonutrient, which is a naturally occurring compound in fruits and vegetables that reacts with the human body to trigger healthy reactions. It is also the red pigment that gives watermelons, tomatoes, red grapefruits and guavas their color.

Lycopene has been linked with heart health, bone health and prostate cancer prevention. It's also a powerful antioxidant thought to have anti-inflammatory properties, according to Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at The University of Texas at Austin.

To really maximize your lycopene intake, let your watermelon fully ripen. The redder your watermelon gets, the higher the concentration of lycopene becomes. Beta-carotene and phenolic antioxidant content also increase as the watermelon ripens. "Beta carotene is an antioxidant found in red-orange fruits and vegetables. It helps with immunity, skin, eye and the prevention of cancer," said Lemond.

A 2011 study in the Journal of Food Composition and Analysis that investigated five types of watermelon at four stages of ripening found that unripe watermelon with primarily white flesh has nearly zero beta-carotene. By the time it is fully red, the fruit has become an excellent source of the phytonutrient.

That doesn't mean the red parts are the only good ones. "All parts of the watermelon are good. There are a lot of nutrients throughout," said Jarzabkowski. This includes the white flesh nearest the rind, which contains more of the amino acid citrulline than the flesh, according to a 2005 study in the Journal of Chromatography.

 Citrulline is a valuable amino acid that converts to the amino acid arginine. These amino acids promote blood flow, leading to cardiovascular health, improved circulation, and according to research at Texas A&M University, erectile dysfunction improvement.

Recent studies have found that watermelon seeds are also wonderfully nutritious, especially if they are sprouted and shelled. They are high in protein, magnesium, vitamin B and good fats, according to an analysis by the International Journal of Nutrition and Food Sciences. For more on watermelon seeds, visit here.

Numerous studies have supported the beneficial effects of lycopene. The antioxidant is known to reduce the risk of stroke and also lower the blood pressure levels.

It may not have as much fiber as other fruits, but watermelon calories content and fat content is low and contains a lot of water. This was about the importance of watermelon fruit, now have a look at watermelon nutritional benefits.

Watermelon Nutritional Value

Watermelon (Citrullus lanatus), fresh
Nutritional Value per 100 g
(Source: USDA National Nutrient data base)
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%
Vitamin B6 0.1 mg 3%
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-alpha 303 µg —
Crypto-xanthin-beta 78 µg —
Lutein-zeaxanthin 8 µg —
Lycopene 4532 µg —
Citrulline 250 mg
Calories

Watermelon is quite low in calories. A single serving of watermelon contains just about 46 calories.

Here are the nutrition facts for the watermelon, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

Nutrition facts

Serving size: 2 cups diced (10 oz / 280 g)
Calories: 80 (Calories from Fat 0)

Amount per serving (and %DV*)
*Percent Daily Values (%DV) are based on a 2,000 calorie diet.

Total Fat: 0g (0%)

Total Carbohydrate: 21g (7%)
Dietary Fiber: 1g (4%)
Sugars: 20g

Cholesterol: 0mg (0%)
Sodium: 0mg (0%)
Potassium: 270mg (8%)
Protein: 1g

Vitamin A: (30%)
Vitamin C: (25%)
Calcium: (2%)
Iron: (4%)

Vitamins

The fruit is replete with vitamins. Two of the major vitamins in watermelon are vitamins A and C. The vitamin A in watermelon is present in the form of carotenoids. Watermelon is also a very good source of vitamin C. A cup of fresh watermelon contains about 12 milligrams of vitamin C.

Potassium

A cup of diced watermelon contains about 4% of the potassium you would need on a regular basis.

Fiber

Around 175-200 calories of fresh watermelon gives you 3-4 grams of dietary fiber, which is a nice mix of soluble and insoluble fiber.

Carbohydrates

A single serving of watermelon contains about 11.6 grams of carbohydrates, which is a combination of dietary fiber, starch, and sugars.

Fat Content

The fruit has very less fat content. A single serving has just about 0.2 grams of total fat.

Lycopene

One of the most important nutrients in watermelon that is responsible for most of its benefits.

Well, that’s about nutritional value of watermelon. Now, let’s see what are the amazing watermelon benefits!

Here Are The Health Benefits Of Watermelon

1. Keeps Your Heart Healthy

According to research, having a slice of watermelon every day can halt the accumulation of bad cholesterol, thereby preventing heart disease. Regular consumption of watermelon has also been linked to fewer fatty deposits inside the blood vessels.

These heart-healthy properties of watermelon can be attributed to citrulline, a chemical found in the fruit. As per a Kentucky study, citrulline can have beneficial effects on atherosclerosis. Citrulline has also been found to reduce arterial stiffness in postmenopausal women.

2. Helps Treat Inflammation

Another primary compound found in watermelons is lycopene, which has great benefits. In one American study, lycopene was found to exhibit anti-inflammatory properties.

Amongst the different carotenoids, lycopene is considered the best. In fact, the beneficial effects of lycopene for inflammation are considered even better than beta-carotene, an important carotenoid.

Anti-inflammatory properties

"The lycopene in watermelon makes it an anti-inflammatory fruit," Jarzabkowski said. Lycopene is an inhibitor for various inflammatory processes and also works as an antioxidant to neutralize free radicals. Additionally, the watermelon contains choline, which helps keep chronic inflammation down, according to a 2006 article published in Shock medical journal.

Reducing inflammation isn't just good for people suffering from arthritis. "When you're sick, you have cellular damage, which can be caused by a variety of factors including stress, smoking, pollution, disease, and your body becomes inflamed," Jarzabkowski said. "It's called 'systemic inflammation.'" In this way, anti-inflammatory foods can help with overall immunity and general health.

3. Keeps You Hydrated

As the name of the fruit implies, watermelon is 90% water, making it one of the best sources of hydration. It is far better than alcohol or caffeine in terms of being a diuretic. As it is a natural source, it increases urination without stressing the kidneys.

4. Helps Combat Cancer

Lycopene gets the credit, again. According to a study, lycopene in watermelons has been found to reduce the extent of cancer insurgence. Lycopene is the pigment that renders watermelons their characteristic red color, and since it is a powerful antioxidant, it prevents the onset of certain cancers.

A two-cup serving of watermelon contains about 20 milligrams of lycopene, which battles free radicals and protects against numerous types of cancer. According to a Chicago study, lycopene exhibits chemopreventive properties, especially in prostate cancer cells.

Lycopene has also been found useful in the treatment of HPV (human papillomavirus) infection, which might otherwise lead to uterine cancer.

5. Might Help Relieve Muscle Soreness

If your sore muscles trouble you after a workout, watermelon might hold the key. The fruit is packed with electrolytes and the amino acid citrulline, which help soothe sore muscles after a heavy workout. And as per an Iranian study, citrulline in watermelons can help reduce muscle fatigue.

Citrulline has also been externally added to watermelon juice to check its effects, and it has been proven that it is only the naturally occurring citrulline in watermelons that has any effect on muscle soreness.

Citrulline has been found to accelerate the process of lactic acid removal, thereby relieving muscle soreness. Drinking watermelon juice can also help your muscles receive more oxygen – this helps them recover faster.

6. Aids Digestion

Watermelon, as we have seen, contains huge amounts of water, and hence can aid digestion. It also contains fiber, thus promoting digestion and preventing constipation.

7. Is Good For Pregnant Women

Watermelon eases heartburn, a common condition during pregnancy. It also helps alleviate morning sickness. The minerals in the fruit can help prevent third-trimester muscle cramps.

Watermelon can be good for pregnant women in other ways as well.But don't consume seeds if you are pregnant.It is dangerous.

8. Might Prevent Macular Degeneration

As we have seen, watermelons are an excellent source of lycopene – which was found to reduce the risk of macular degenerative disease.

According to Mayo Clinic, lycopene has been suggested as a potential treatment for eye disorders like macular degeneration (although further studies are required in this regard).

Antioxidants are essential for eye health as they offer protection against free radicals. The effect of free radicals can be scary – they might lead to the deterioration of the eye lens, and can even cause blindness. Lycopene, being a potent antioxidant, prevents this.

9. Prevents Asthma

Hail lycopene, again! Being one of the key antioxidants, lycopene helps with the body’s reaction to cold and flu. And what’s more interesting is this antioxidant has been found to reduce asthma flare-ups in children.

Watermelon also allows people who have asthma to breathe properly, without them having to take each breath in panic. A study conducted on 17 asthmatic adults showed that lycopene might have a therapeutic effect on the disease.

As per a report, adequate intake of lycopene and vitamin A could be beneficial for asthmatic patients.

10. Controls Blood Pressure

Watermelon is the richest natural source of citrulline. And according to a study published by the Florida State University, citrulline is closely related to arginine, which is an amino acid essential for maintaining healthy blood pressure.

Protein in watermelon seeds contains several amino acid. One of them is arginin. Arginin is essential for controlling our blood pressure and healing coronary heart disease. The others amino acid in watermelon seeds include tryptophan, glutamate acid, and lisin. The mineral that dominates most of watermelon seeds is magnesium. Magnesium has essential function for our health, especially for our heart because it controls our blood pressure as well as the carbohydrate metabolism in our body.
Another study that had volunteers consuming concentrated watermelon juice found increased levels of arginine in them, which was likely to have been converted from citrulline.

Watermelon also is a good source of potassium, the nutrient that is known to lower high blood pressure. Potassium is also an electrolyte that regulates blood pressure during physical exercise.

11. Improves Skin And Hair Health

Watermelon is a good source of vitamin C, the nutrient that is essential for collagen synthesis. Collagen keeps your skin supple and strengthens your hair.

According to a German study, lycopene and beta-carotene can protect the skin against sunburn. Beta-carotene is also known to prevent certain skin conditions like psoriasis and vitiligo.

The vitamin A in watermelon is another important nutrient that contributes to skin health – it repairs and creates new skin cells. Without the nutrient, your skin would appear dull and flaky.

12. Improves Bone Health

Vitamin C plays a major role here as the nutrient is good for the bones and aids wound healing. A Switzerland study suggests that lycopene supplementation can prevent osteoporosis and bone fractures.

Vitamin A in watermelons has been linked to bone growth.

13. Aids Weight Loss

One of the best watermelon health benefits is that it aids in healthy weight loss too. Yes, given its high water content, watermelon can fill you up for fewer calories. Water has also been found to speed up metabolism and flush out toxins and fats, which eventually might contribute to weight loss.

One wedge of watermelon has just about 86 calories, less than 1 gram of fat, and no cholesterol. It provides 22 grams of carbs and 5% of your daily fiber requirement, making it a great food for fat burning and weight loss.

14. Offers Kidney Support

Though watermelons could be good sources of potassium, the percentage is lower compared to most other foods. This is why it can be good for people suffering from chronic kidney disease.

However, in some individuals suffering from chronic kidney disease, the kidneys may not be able to remove the excess potassium from the blood. This can raise potassium levels in the blood and lead to complications.

15. Strengthens Immunity

Watermelon, being rich in vitamin C, strengthens the body’s immune system. The fruit also contains vitamin B6 that helps the immune system produce antibodies. The vitamin also aids in the formation of red blood cells. The fruit has vitamin A that regulates the immune system and protects it from infections.

16. Helps Treat Diabetes

Although watermelon has a high glycemic index, it has a lower glycemic load (the value by which a particular food will raise an individual’s blood glucose levels), and hence is good for diabetics.

In a Nigerian study, watermelon was found to have anti-diabetic properties. Another study showed the beneficial effects of watermelon pomace juice – it increases the mass of brown adipose tissue and reduces excess white fat mass, which eventually helps treat diabetes.

However, take your doctor’s advice in this regard – as certain small-scale studies have stated otherwise.

17. Can Promote Sexual Health

The amino acid citrulline in watermelon relaxes and dilates the blood vessels and might aid in the treatment of erectile dysfunction. Citrulline is converted into arginine, which is a precursor for nitric oxide that helps in blood vessel dilation.

According to an Italian study, oral citrulline supplementation has been found to improve erection hardness in men suffering from mild erectile dysfunction.
Watermelon can also act as a natural viagra. The ingredients in watermelon, especially the phytonutrients, react with the human body and trigger such reactions.

18. Can Prevent Cell Damage

Watermelon, being rich in lycopene, protects the cells from damage associated with heart disease. Lycopene fights the free radicals and prevents cell damage.

19. Prevents Heat Stroke

Given its high water content, watermelon is known to prevent hyperthermia.

It has a lot of significance in Chinese medicine as well – watermelon is one of the few fruits that clears heat and relieves irritability and thirst. It also relieves heat exhaustion, for which the outermost layer of the rind is used.

20. Promotes Healthy Gums

The vitamin C in watermelon keeps the capillaries and gums healthy. The deficiency of vitamin C can cause bleeding gums and gingivitis (inflammation of the gums), and watermelon can prevent these conditions.

The vitamin C in watermelon can also kill the bacteria in the mouth that might otherwise lead to gum disease and other gum infections.

21. Boosts Energy Levels

Watermelon is a good source of vitamin B, which is responsible for energy production in your body. The fruit is low in calories and high in energy, and it can help you stay active for the better part of the day.

Another reason you must have a watermelon to stay at the top of your game is potassium. Potassium is an electrolyte that keeps you from feeling tired after an exhausting day.

22. Watermelon may be especially important for older women.

A study published in Menopause found that postmenopausal women, a group known to have increased aortic stiffness, who took watermelon extract for six weeks saw decreased blood pressure and arterial stiffness compared to those who did not take watermelon extract. The authors of the study attributed the benefits to citrulline and arginine.

Arginine can help improve blood flow and may help reduce the accumulation of excess fat.

23. Controlling Carbohydrate Metabolism and Blood Sugar.

Watermelon seeds contain a lot of mineral. Magnesium is the most mineral found in them. Magnesium is important for controlling our blood pressure and carbohydrate metabolism. The other important mineral in watermelon seeds are phosphor, iron, sodium, copper, mangan, and zinc.

24. Reducing Blood Cholesterol.

The fat found in watermelon seeds is monounsaturated fats, polyunsaturated fats, and fat acid omega 6. Based on The American Heart Association, both fats can reduce the level of our cholesterol and acid fat omega 6 can reduce blood pressure.

Watermelon, as we have seen, is not just loaded with water but with great benefits as well. You will be surprise to know interesting facts about watermelon given below.

MORE... Papaya : A Fruit Of Angels.

Stunning Watermelon Facts :-

There are over 1,200 varieties of watermelon (in 96 countries) that are grown across the world.

A seedless watermelon is a sterile hybrid, which is created by crossing male pollen for a watermelon, containing 22 chromosomes per cell, with a female watermelon flower with 44 chromosomes per cell. When this seeded fruit matures, the small, white seed coats inside contain 33 chromosomes, rendering it sterile and incapable of producing seeds.

It is believed by many that tomatoes are the richest in lycopene.Maybe not!

Watermelon contains 40% more lycopene than raw tomatoes.

The Japanese grow square watermelons. They place the growing fruit inside square glass boxes, and the fruit takes the shape of the container as it grows.
Literary legend Mark Twain loved watermelon and called it the food of angels.

It is both a fruit and a vegetable. It is a sweet and seed-producing plant, and the watermelon rind is entirely edible.

All parts of a watermelon can be eaten, even the rind.

Things to remember :-

1) Select watermelon carefully and it should be fresh.

2) Watermelon red from inside is best.

3) Always look for a firm and symmetrical watermelon that is free of cuts, bruises, or dents.Any irregular lumps or bumps would mean that the fruit received insufficient amounts of sunshine or water.

4) Lift the melon. The fruit must be heavy for its size, which means it is full of water, and therefore, ripe. You can try comparing the melon with another of the same size – the heavier one is what you must go for.

5) If it is possible look for the field spot. This is the spot where the melon sat on the ground in the sun. Hence, the darker the field spot, the better. You will find it on the underside of the watermelon. If the field spot is white or nonexistent, it simply means it was picked too soon (and probably isn’t ripe).

6) The perfect watermelon is dark green and looks dull. If the watermelon is shiny, keep it aside.
In case you are purchasing pre-cut watermelons, choose the pieces with bright red flesh and black or dark brown seeds. Avoid the pieces with white streaks or that have too many white seeds.

7) A whole, uncut watermelon can be stored for up to a week in the refrigerator. Ensure you handle the fruit carefully to avoid bruising. Also, make sure you don’t store the fruit below 4 degrees C as doing so can cause chilling injuries to the fruit.
You can cut the watermelon as you usually do. Simply run the blade of the knife down the sides of the fruit. This will cut the rind from the flesh. Cut the watermelon into round disks, and then cut the disks into 1-inch cubes. If you are not consuming it immediately, you can place the cut watermelon in a covered container and refrigerate for up to 3-4 days.

Adding Watermelon To Your Diet

How to incorporate watermelon in your diet.. ???

You can make salads, eat it simply as fruit.You can make fresh juice from fresh watermelon and enjoy it.

Given below are few suggestions for watermelon consumption and how to include it in your diet.

1. Watermelon Salad

Ingredients
½ thinly sliced red onion
5 cups of cubed watermelon
2 cucumbers, cubed
¾ cup of chopped cashews
150 grams of cubed feta cheese
1 handful of fresh mint, minced
¼ cup of olive oil
Juice from a lemon
A pinch of salt

Recipe & directions
Excluding the olive oil, lemon juice, and salt, combine everything else in a bowl. Mix well.
Add the olive oil and lemon juice to the mixture.
Season with the salt.
Serve.

2. Watermelon Donuts

Ingredients
A seedless watermelon
Sour cream
Sugar, to taste
Vanilla extract, to taste
Silvered almonds, to layer the donuts

Receipe & directions
Cut donut shapes from the fruit. All you have to do is make 1½-inch thick round slices and make a hole at the center.
Add sugar to the sour cream and stir to sweeten it. You can also add a touch of vanilla extract to lighten it a little more.
Frost the watermelon donut slices. Sprinkle them with the silvered almonds.
Serve.

3. Watermelon juice

Take watermelon pieces and add strawberries in it.Blend it well.Add some sugar.Enjoy it when chilled

Many times we see that so many things are great in a fruit or vegetable.Thinking that it is beneficial and natural, people starts using it ignoring the fact that there can be sideffects too.Every coin has two aspects.Similarily,We have seen the numerous ways watermelons can make your life better. But there is another side to this entire story – the side effects. 

Yes, watermelon is great. But it does have certain side effects one must be aware of.

Side Effects Of Watermelon

Certain side effects of excessive consumption of watermelon include:

1. Intestinal disturbances

As we have seen, most benefits of watermelon can be attributed to lycopene. And the same compound can also cause side effects if the fruit is consumed in excess. Lycopene overdose can cause nausea, vomiting, indigestion, and diarrhea.

2. Hyperkalemia

Excess consumption of watermelon can result in hyperkalemia, a medical condition where the potassium levels are above normal. This can lead to cardiovascular issues like irregular heartbeats and a weak pulse.

3. Allergic Reactions

Certain individuals might develop allergic reactions to watermelons. These can include mild to severe rashes and facial swelling.

Health risks

If eaten in reasonable amounts, watermelons should produce no serious side effects. If you eat an abundance of the fruit daily, however, you may experience problems from having too much lycopene or potassium.

The consumption of more than 30 mg of lycopene daily could potentially cause nausea, diarrhea, indigestion and bloating, according to the American Cancer Society.

People with serious hyperkalemia, or too much potassium in their blood, should probably not consume more than about one cup of watermelon a day, which has less than 140 mg of potassium. 

According to the National Institutes of Health, hyperkalemia can result in irregular heartbeats and other cardiovascular problems, as well as reduced muscle control.

Loading up on water-dense foods like watermelon can be tempting for those looking to lose weight because they help you feel full, but Lemond cautions against going to extremes. "Eating more fruits and vegetables of any kind naturally helps decrease overall calories (energy) of the diet," she said. "We know that people that eat higher quantities of fruits and vegetables typically have healthier body weights However, I do not recommend eating only watermelon … You will lose weight, but that weight will be mostly muscle."

Jarzabkowski also warned watermelon lovers to be mindful of their sugar intake. "Though watermelon's sugar is naturally occurring, [watermelon] is still relatively high in sugar."

Watermelon is a must-have, especially during summers. No doubt about it. Its high water content makes it a strong weapon against heat stroke and other related issues.

Now you know what is watermelon good for and why you should include it in your daily diet. Start eating watermelon today, and beat the heat like never before! It's easy , natural and good for health.

( Source - Health magazine and Web )

Warning - Always be cautious if you have allergy.Use watermelon and other fruits in appropriate amount and order for positive impact.Excess of anything can be dangerous too.

                              A Post By Admin.

Author ~ Swatti Sharrma ß

Disclaimer - This blog is not intended to any advice or prescription.Always keep an eye on allergies you have.Keep check on your health conditions and allergies.Always do a patch test or allergy test before using any product or tip.Consult doctor and dermatologist if needed.Results may vary person to person and it depends on your skin type and health condition.Use any tip or products on your own wisdom with precaution.

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1. Swatti Sharrma ß