Watermelon was first farmed in China and Egypt more than 1000 years ago. But now, it is grown in 44 states in the US, and around the world. It is particularly large in appearance and juicy in taste. The outer rind of the watermelon is green and hard that is not usually consumed, while the inside of the watermelon is soft, red, or pink with many seeds, it is the part of the watermelon that is eaten.
We know watermelon is a delicious fruit, but do you know the nutritional facts of watermelon? Watermelon, which gives us a feeling of coolness in summer, not only gives us the ability to fight many diseases but also protects us from them. Watermelon is a rich source of Vitamins C, A, and B along with carbohydrates, protein, and fiber. Important minerals like iron, calcium, magnesium, potassium, and phosphorus are also found in abundant quantities. So let us now know nutritional facts and some health benefits of this delicious fruit called watermelon.
Nutritional Facts of Watermelon
There are many health benefits of watermelon, but before that, we should know the nutritional facts of watermelon and the nutritious elements present in it.
Nutrient content (per 100 grams)
Water – 91.45 gram
Energy – 70-80 kcal
Protein – 0.61 gram
Total Fat- 0.15 grams
Carbohydrates – 7.55 grams
Total Dietary Fiber – 0.4 grams
Sugar – 6.20 gram
Calcium – 7 mg
Iron – 0.24 mg
Magnesium – 10 mg
Phosphorus – 11 mg
Potassium – 112 mg
sodium – 1 mg
Zinc – 0.10 mg
Vitamin C – 8.1 mg
Thiamine – 0.033 mg
Riboflavin – 0.021 mg
Niacin – 0.178 mg
Vitamin B-6 – 0.045 mg
Now that we know the nutritional facts of watermelon, let us discuss some of the health benefits that this fruit gives us.
Beneficial for high blood pressure
Watermelon is a rich source of potassium, magnesium, and many amino acids that maintain blood vessels healthy and ensure blood flow. Potassium is considered a vasodilator, which causes stress on blood vessels and arteries, stimulates blood flow, and reduces stress on the cardiovascular system. Watermelon also contains carotenoids that prevent the thickening of artery walls and veins, thereby decreasing the risks of blood pressure, strokes, heart attacks, and atherosclerosis in the body.
According to a study by teachers from Florida State University, watermelon has been successful in controlling high BP to a large extent in obese people, whether the person is stress-free or stressed. By consuming one glass of watermelon juice daily you can keep high blood pressure under check.
Beneficial to reduce weight
Watermelon neither increases weight nor cholesterol, it is also low in calories. This fruit contains an element called citrulline which is very effective in decreasing body weight. According to a 2007 study published in the Journal of Nutrition, this element improves heart function and prevents fat from accumulating in the body. Since it consists of 90% water, it fills our stomachs quickly and also saves us from overeating.
Keeps us hydrated
Because watermelon is made up of 90% water, it replenishes our body with fluids and electrolytes and prevents us from getting dehydrated. It contains rehydration salts – calcium, magnesium, potassium, and sodium which help in keeping the body and skin hydrated. A study done in 2009 concluded that watermelon may hydrate the body better than water because it contains a good blend of salts, minerals, and natural sugars.
Improves eye health
Being a good source of beta carotene, watermelon helps in maintaining eye health. The combination of lycopene and vitamin A provides protection against several eye diseases – degeneration, night blindness, cataracts, and other age-related problems. Watermelon helps in the generation of pigments in the retina and it also protects the eyes from many infections. Consuming a cup of watermelon daily improves overall vision health.
Keeps the kidneys healthy
Watermelon is a natural diuretic and so it is greatly helpful for the kidneys. It helps in flushing out harmful toxins from the body, cleanses the liver, stimulates kidney function, and lowers uric acid in the blood. It also reduces inflammation of the kidney. If you are having trouble urinating or if the amount of urine is abnormal, then you will get relief to a great extent by eating watermelon.
Keeps our heart healthy
Watermelon is a rich source of potassium which makes it a very useful fruit for the heart. The citrulline and arginine contained in it also regulate blood vessels and blood flow. It is also helpful in reducing cholesterol. According to a study by Purdue University and the University of Kentucky, eating watermelon improves overall heart health. It has all the features that are needed for a healthy heart diet.
Watermelon contains sufficient amounts of vitamin A and beta-carotene, it also has a good amount of lycopene. Lycopene is an antioxidant that considerably lessens the possibility of getting cancer. Watermelon is not only able to prevent cancer but is also used in the treatment of cancer. It protects cells from cancer attacks and also reduces the risk of certain types of cancers. According to many studies, eating watermelon reduces the chances of getting cancer of the prostate, breast, uterus, and lung.
Increases energy level
If you are feeling lethargic or weak, then go ahead and eat the watermelon slice. According to research, eating watermelon increases the energy level by 23%. Watermelon is rich in potassium, vitamin C, vitamin B, beta carotene, and magnesium which keep your energy levels up.
Part of the Diet for Weight Loss Editorial Team 2021