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%)
