The huge, delicious fruit known as a watermelon (Citrullus lanatus) originates originated from southern Africa. It has a connection to cucumber, pumpkin, zucchini, and cantaloupe.
Watermelon is very refreshing, high in water and minerals, and has relatively little calories.
Additionally, it is a good dietary source of the potent plant components citrulline and lycopene.
This sweet melon may help to decrease blood pressure, enhance insulin sensitivity, and lessen muscular stiffness, among other health advantages.
Watermelons may be frozen, converted into juice, or added to smoothies in addition to being mostly consumed raw.
Everything you need to know about watermelon is included in this article.
Nutrition Facts
The two main nutrients in watermelon are water (91%) and carbohydrates (7.5%). It has relatively few calories and nearly no protein or fat.
2/3 cup (100 grams) of raw watermelon has the following nutrients:
- Calories: 30
- Water: 91%
- Protein: 0.6 grams
- Carbs: 7.6 grams
- Sugar: 6.2 grams
- Fiber: 0.4 grams
- Fat: 0.2 grams
Carbs
Each cup of watermelon has 12 grams of carbohydrates (152 grams).
The majority of the carbohydrates are simple sugars like sucrose, fructose, and glucose. A little quantity of fiber is also present in watermelon.
Watermelons have a high glycemic index (GI), which is a measurement of how rapidly foods elevate blood sugar levels after meals. The GI varies from 72 to 80.
Watermelon has a very modest carb content per serving, thus consuming it shouldn’t have a significant impact on blood sugar levels.
Fibers
Only 0.4 grams of fiber are present in 2/3 cups of watermelon, making it a low source of fiber (100 grams).
However, because it contains a lot of fructose, it is regarded as having a high FODMAP (fermentable, short-chain carbohydrates) content.
If someone has fructose malabsorption or another condition that prevents them from adequately digesting it, eating a lot of it might induce unpleasant stomach symptoms.
SUMMARY
Watermelon is low in calories and fiber and consists mostly of water and simple sugars. It also contains FODMAPs, which cause digestive problems in some people.
Vitamins and Minerals
Vitamin C and a number of other vitamins and minerals are both abundant in watermelon.
- Vitamin C. This antioxidant is essential for skin health and immune function.
- Potassium. This mineral is important for blood pressure control and heart health.
- Copper. This mineral is most abundant in plant foods and often lacking in the Western diet.
- Vitamin B5. Also known as pantothenic acid, this vitamin is found in almost all foods to some extent.
- Vitamin A. Watermelon contains beta carotene, which your body can turn into vitamin A.
SUMMARY
In addition to having a significant quantity of potassium, copper, vitamin B5, and vitamin A, watermelon also has a considerable level of vitamin C. (from beta carotene).
Other Plant Compounds
Compared to other fruits, watermelon is a poor supplier of antioxidants.
However, it is abundant in the antioxidant lycopene and amino acid citrulline, both of which offer various health advantages.
Citrulline
The best recognized food source of the amino acid citrulline is watermelon. The white rind that encircles the meat contains the most.
Citrulline is converted by your body into the necessary amino acid arginine.
Nitric oxide is produced by the body from citrulline and arginine, and this compound helps reduce blood pressure by relaxing and widening your blood vessels.
A number of other organs, including the lungs, kidneys, liver, immunological, and reproductive systems, depend on arginine, which has also been proven to speed up wound healing.
According to studies, watermelon juice is an excellent source of citrulline and can significantly raise blood levels of both arginine and citrulline.
Even though watermelon is one of the greatest foods to eat for citrulline, you would need to eat around 15 cups (2.3 kg) of it all at once to get the recommended daily intake (RDI) of arginine.
Lycopene
The best-known fresh source of lycopene, a potent antioxidant that gives watermelon its red color, is fresh fruit.
Actually, fresh watermelon has more lycopene than tomatoes do.
Fresh watermelon juice is good at increasing blood levels of both lycopene and beta carotene, according to human research.
To some extent, your body turns lycopene into beta carotene, which is eventually transformed into vitamin A.
SUMMARY
Citrulline, an amino acid, and lycopene, an antioxidant, are both found in watermelon and both are good sources.
Health Benefits of Watermelons
Numerous health advantages are associated with watermelons and their juice.
Lower Blood Pressure
A significant risk factor for chronic illness and early mortality is high blood pressure.
Citrulline, which your body transforms into arginine, may be found in watermelon. These two amino acids support the synthesis of nitric oxide.
A gas molecule called nitric oxide relaxes and dilates the small muscles that surround your blood vessels. As a result, the blood pressure drops.
When taken as a supplement, watermelon or its juice may help persons with high blood pressure lower their blood pressure and arterial stiffness.
Reduced Insulin Resistance
Your body needs insulin, a crucial hormone that helps regulate blood sugar levels.
The condition known as insulin resistance occurs when your cells start to reject the effects of insulin. This has a connection to metabolic syndrome and type 2 diabetes and may result in high blood sugar levels.
According to certain research, drinking watermelon juice and consuming arginine can lower insulin resistance.
Reduced Muscle Soreness After Exercise
A common side effect of vigorous exercise is painful muscles.
According to one research, drinking watermelon juice helps reduce muscular pain after exercise.
There are conflicting findings in the research on watermelon juice (or citrulline) and athletic performance. While one research showed no impact, another revealed that untrained but not poorly taught people performed better.
SUMMARY
In certain people, watermelon may lower blood pressure and insulin resistance. It is related to lessened post-exercise muscular discomfort.
Adverse Effects
Most individuals tolerate watermelon well.
But in other people, it could result in allergic responses or stomach issues.
Allergy
In people who are sensitive to pollen, allergies to watermelon are uncommon and typically accompanied by oral allergy syndrome.
In addition to swelling of the lips, mouth, tongue, throat, and/or ears, symptoms include an itchy mouth and throat.
FODMAPs
Fructose, a kind of FODMAP that some individuals are unable to completely digest, is present in watermelon in rather high concentrations.
Inconvenient digestive symptoms including bloating, gas, stomach cramps, diarrhea, and constipation can be brought on by FODMAPs like fructose.
Watermelons should perhaps be avoided by people who are sensitive to FODMAPs, such as individuals with IBS.
SUMMARY
Watermelon allergies are uncommon but do exist. FODMAPs, which may induce unpleasant stomach problems, are also present in this fruit.
The Bottom Line
Fruits like watermelon are very healthful.
Citrulline and lycopene, two potent plant compounds linked to lowered blood pressure, enhanced metabolic health, and lessened post-exercise muscle soreness, are abundant in it.
It is also sweet, tasty, and water-rich, making it a great choice for being well-hydrated.
The majority of individuals find that watermelon is an excellent supplement to a balanced diet.