Watermelon is most likely the first fruit you think of when you think of hydrating foods. The water content of watermelon is 92%. Watermelon provides potassium, vitamin B6 and antioxidants.
The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt and is depicted in Egyptian hieroglyphics on walls of their ancient buildings. Ancient Egyptians used watermelon to treat reproductive problems. Watermelons were often placed in the burial tombs of kings to nourish them in the afterlife.
Over 1,200 Varieties
Watermelon is a large fruit that belongs to the Cucurbitaceae family, which consists of about 975 species across 98 genera. These include watermelons, cucumbers, melons, pumpkins and many others. Watermelons can be round, oblong, or spherical in shape and have thick green rinds that are often spotted or striped. There are over 1,200 varieties of watermelon worldwide. The cultivars of watermelon range in weight from less than 1 kg to more than 90 kilograms; the flesh can be red, pink, orange, yellow or white.
Watermelon is a Super Fruit
Watermelon is a nutrient dense food. Watermelon provides almost no protein or fat. The nutrients in 100 grams of raw watermelon are 30 calories, 7.6 grams carbs and 6.2 grams sugar. Watermelon provides high levels of vitamins, minerals and antioxidants. It has significant levels of vitamins A, B6 and C, lots of lycopene and amino acids. Watermelon contains decent amounts of potassium, copper and vitamin B5.
The carbs are mostly simple sugars, such as glucose, fructose, and sucrose. Watermelon also provides a small amount of fiber. The glycemic index — a measure of how quickly foods raise blood sugar levels after meals — of watermelons ranges from 72–80, which is high. However, each serving of watermelon is relatively low in carbs, so eating it should not have a major effect on blood sugar levels.
A Thirst Quencher
Watermelon is a great snack to have on hand during the hot months to prevent dehydration. Watermelon contains more water than any other fruit. That makes it ideal for a fruit juice that will actually quench your thirst.
It is an efficient snack to replenish fluids lost through sweat. It’s a beverage you can chew, acting like a two-in-one meal and drink. Hydration is essential to survival, our tissues, cells, and organs need water to function properly. Water delivers nutrients to cells and helps remove toxins and metabolic waste from the cells as well.
Lycopene
Watermelon is the best-known fresh source of lycopene, a powerful antioxidant responsible for its red color. Your body uses lycopene to some extent to form beta carotene, which is then converted into vitamin A. Lycopene is a type of carotenoid. This potent antioxidant gives a red color to plant foods such as tomatoes and watermelon and is linked to many health benefits.
Antioxidants protect your body from damage caused by compounds known as free radicals. When free radical levels outnumber the antioxidant levels, they can create oxidative stress in your body which may have a negative impact on your health. Lycopene is one of the most powerful antioxidants in the world that can protect your body against oxidative stress and offer some protection from certain environmental toxins and chronic diseases. It lowers risk of inflammation, reduces risk of chronic disease, lowers risk of coronary heart diseases, delays onset of neurodegenerative diseases, can protect your body from the damage induced by pesticides and plays a role in preventing several types of cancer.
Inadequate intake of lycopene, and other carotenoids, over a period of many years may set the stage for the development of several chronic diseases.
Beta-carotene
Watermelon is a great supplier of beta-carotene, which is the form of vitamin A found in plants. Plant carotenoids are the primary dietary source of provitamin A worldwide, with β-carotene as the best-known provitamin A carotenoid. Carotenoid absorption is restricted to the duodenum of the small intestine. One molecule of β-carotene can be cleaved into two molecules of vitamin A.
Beta-carotene is an antioxidant. Getting enough beta-carotene in your diet can aid in the prevention of macular degeneration, the leading cause of age-related blindness. Erythropoietic protoporphyria is an inherited disorder marked by sensitivity to light. Beta-carotene can reduce sensitivity to the sun in people with this condition. Beta-carotene might decrease sunburn risk in people sensitive to the sun.
Eating more beta-carotene in the diet is linked to a lower risk of breast cancer in high risk, pre-menopausal females. In people with breast cancer, eating more beta-carotene in the diet is linked to an increased chance of survival. Some evidence suggests that beta carotene might slow cognitive decline.
Citrulline
Watermelon is the richest known dietary source of the amino acid citrulline. The highest amount is found in the white rind that surrounds the flesh. The name citrulline comes from Citrullus vulgaris, the Latin term for watermelon. Unlike some amino acids, L-citrulline isn't used to make protein, but it might help increase other chemicals the body needs to make protein. It might also help improve blood flow and reduce blood pressure. It plays an important role in the urea cycle, helping your body to get rid of harmful substances, particularly ammonia. It also plays an important role in widening your blood vessels (vasodilation) and may play a part in muscle building.
In your body, citrulline is transformed into the essential amino acid arginine. Both citrulline and arginine play an important role in the synthesis of nitric oxide, which helps lower blood pressure by dilating and relaxing your blood vessels. Arginine is also important for many organs — such as your lungs, kidneys, liver, and immune and reproductive systems — and has been shown to facilitate wound healing.
Reduces Blood Pressure
The diuretic effects of watermelon and the potassium content in the fruit can help combat excess sodium intake. With 170 mg of potassium per 1-cup serving, watermelon is just one of the key foods that can help you achieve a healthy potassium intake. Potassium is critical for preventing high blood pressure by aiding the excretion of stored sodium in urine and it lessens blood vessel tension. Lycopene is known for its potential positive effects on high blood pressure and it may also help ward off heart disease.
Other Health Benefits
Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity, diabetes, asthma, heart disease and overall mortality. Other benefits of the watermelon include promoting a healthy complexion and hair and overall lower weight. Watermelon, because of its water and fiber content, helps to prevent constipation and promote regularity for a healthy
How to Eat a Watermelon
Watermelon is a hydrating fruit that is healthy for most people, including individuals with diabetes, when eaten in moderation. Whole watermelons will keep for 7 to 10 days at room temperature. Every part of a watermelon is edible, even the seeds and rind. This includes the green scraps that usually end up in the compost bin. The rind, which is the green skin that keeps all that water-logged delicious fruit safe, is completely edible
Watermelons are usually consumed fresh in slices, diced in mixed fruit salads, or as juice. Watermelon juice can be blended with other fruit juices. It can be added raw to any type of salad including fruit salads and ones with leafy greens.
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