The benefits: Watermelon, which is also known as Citrullus lanatus var. This fruit is originated from southern Africa where there is an evidence that it was cultivated during the ancient times. It is grown in both tropical and subtropical areas. The watermelon is a special kind of berry with hard rind and no internal division, botanically it is called pepo. The internal sweet juicy flesh is usually deep red to pink, and consists of many black seeds. This fruit can be eaten as raw and can be edible after cooking.
The watermelon is a large, long, weak annual plant with climbing stems. The maximum length of the tree is 3m or 10 feet long. For the cultivation of watermelon, we need the environment with temperature above 25-degree C to thrive.
Now let’s start to discuss about the nutrition facts and the health benefits of watermelon.
BENEFITS OF WATERMELON
- Watermelons are mostly water about 92 % but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There is even a modest amount of potassium. But this essential summer snack is fat-free, very low in sodium and has only 40 calories per cup.
- Our body uses vitamin B6 to help break down proteins, so the more protein is consumed, the more vitamin B6 is needed. Potassium, although a relatively small amount is in watermelon, helps balance fluids in our cells. Low potassium levels sometimes cause muscle cramps.
- Drinking water is an important way to keep our body hydrated. However, eating foods that have a high water content can also help. A high water content is one of the reasons that fruits and vegetables helps us feel full. The combination of water and fibre means you’re eating a good volume of food without a lot of calories.
- As far as fruits go, watermelon is one of the lowest in calories only 46 calories per cup i.e. lower than even “low-sugar” fruits such as berries. A cup (154 grams) of watermelon has many other nutrients as well, including these vitamins and minerals:
Vitamin C: 21% Vitamin A: 18% Potassium: 5% Magnesium: 4% Vitamins B1, B5 and B6: 3%.
- Researchers have studied lycopene and other individual plant compounds in watermelon for their anti-cancer effects.
- Heart disease is the number one cause of death worldwide. Lifestyle factors, including diet, may lower the risk of heart attacks and strokes by reducing blood pressure and cholesterol levels.
- Watermelon contains lots of water and a small amount of fibre both of which are important for healthy digestion. Fibre can provide bulk for your stool, while water helps keep your digestive tract moving efficiently. Eating water-rich and fibre-rich fruits and vegetables, including watermelon, can be very helpful for promoting normal bowel movements.
Take Home Message
Watermelon is a surprisingly healthy fruit. It has a high water content and also delivers many other important nutrients, including lycopene and vitamin C.
These nutrients mean that watermelon isn’t only a tasty low-calorie treat, it’s also very good for our health.
TIPS: 1. Watermelon is extremely alkaline-forming in the body. There are a lots of benefits to this.
2. Watermelon is the leader among fresh fruits and vegetables. Deep red varieties of watermelon have replaced the tomato as the lycopene king. The red pigment also found in apricots, pink grapefruit, and papaya is an important antioxidant. It has been found to be helpful in reducing the risk of prostate, breast, and endometrial cancers, as well as lung and colon cancer. Lycopene’s ability to neutralize singlet oxygen radicals was better than the antioxidant abilities of beta-carotene and vitamin E.
3. Watermelon may have Viagra-like effect. It contains citrulline, which can trigger production of a compound in the body that helps relax the body’s blood vessels, in a way similar to what happens when a man takes Viagra, according to a Texas A&M study.
4. Watermelon is a diuretic and was a homeopathic treatment for kidney patients before dialysis became widespread.
5. Watermelon is a very good source of potassium; it helps muscle and nerve function. It can ease inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.
6. Watermelon is a certified heart healthy food by the American Heart Association.
Is it a fruit or a vegetable?
Watermelon is considered a vegetable by some. It is related to the squash and pumpkin family and is grown as a vegetable crop, using vegetable production systems.
How to Pick a Good Watermelon?
- They are not one of the “dirty dozen”. They are one of the 15 cleanest non-organic fruits and vegetables.
- Decide what size of watermelon you want as there are many different sizes. Watermelons can weigh anywhere from a few pounds to more than 90.
- Do you want a seedless watermelon? Most seedless watermelons are often not organic so that may be something for you to consider.
- Choose a melon that is medium to light green but not yellowing, with several spots of light green on it.
- Make sure it feels heavy for its size.
- Check out the bottom of the watermelon; this should have a creamy yellow spot which is where the watermelon sat on the ground while ripening. If this spot is white or green, it may not be ripe as it was picked too soon.
- The melon should have a faint aroma and the end should be soft.
- Tap the watermelon with the palm of your hand lightly several times. What you hear should be a somewhat hollow echo. This indicates the fruit is likely fresh and its flesh is very hard, which is when they taste best. If the sound is a thunk as though it’s solid, that’s no good and too hollow a sound is also not good.
- Some people may experience watermelon allergy symptoms from mild to severe hives, facial swelling, diarrhoea or anaphylaxis.
- Diabetics: The American Diabetes Association says you may eat watermelon as a fruit selection, provided you are following the guidance of your health care provider.
- Eating large amounts of lycopene-rich foods (tomatoes and watermelon) may cause gastrointestinal disturbances such as nausea, vomiting, diarrhoea, indigestion and bloating.
- Large quantities of foods containing potassium, like watermelon, may adversely affect people diagnosed with hyperkalaemia, or too much potassium in their blood.
- Eating lots of watermelon will most likely cause a frequent need to urinate.
My Own Story:
When I am feeling thirsty besides other fruits I always prefer sweet watermelon, watermelon was a life saver for me. I can eat half of a very big watermelon every day. I am very thankful for watermelons for helping me for improvement of my health.
I think watermelon is so useful and cleansing and alkalizing for the body that I need.
