Low in calories and fat, watermelon is a great summer fruit that helps us stay cool and hydrated by providing electrolytes. Furthermore, this delicious and juicy fruit is also considered to be good for heart health, the immune system, can aid digestion and also aid in weight management. Plus, watermelon is also a great post-workout snack contains citrulline, an amino acid which can help reduce muscle soreness and aid in post-exercise recovery.
Therefore, if you’d like to reap the benefits of this energy-packed fruit, we’ve got you covered with the complete nutritional profile and numerous health benefits of this seasonal summer fruit.
The nutritional profile of a watermelon
The nutritional profile of a watermelon varies according to its size and weight. Speaking to indianexpress.com, Dr G Sushma Consultant Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad said the nutritional profile of an average whole watermelon (about 15lbs or 6.8kg). Contains:
Calories: 1,200
Carbohydrates: 300 grams
Proteins: 30 grams
Fat: 0 grams
Fiber: 12 grams
Vitamins and Minerals: Watermelon is a rich source of C vitamin, vitamin Apotassium, magnesium and lycopene.
Health benefits of eating watermelon in summer
Dr. Sushma shared them as:
* Hydration: Watermelon has a high water content, which helps keep the body hydrated during hot weather. Staying properly hydrated is crucial to overall health and also helps regulate body temperature.
* Electrolyte balance: Watermelon contains essential electrolytes such as potassium AND magnesium, which are important for maintaining proper fluid balance, nerve function, and muscle contractions.
* Cooling effect: Watermelon has a natural cooling effect on the body due to its high water content and refreshing taste. It can help reduce body heat and provide relief from heat-related discomfort.
* Weight control: Watermelon is low in calories and fat while being high in water and fiber content. Including watermelon in your diet can help you feel fuller longer and aid in weight management.
* Digestive Health: Watermelon is a good source of dietary fiberwhich can aid digestion and prevent constipation.
It’s important to note that while watermelon offers numerous health benefits, it should be consumed as part of a balanced diet and in moderation due to its natural sugar content.
Additionally, fruits also help with:
Antioxidants and Immune Support: Watermelon is rich in antioxidants such as vitamin C and lycopene. These antioxidants help protect the body’s cells from damage caused by free radicals and support a healthy immune system.
Heart health: Watermelon is rich in potassium, which helps regulate blood pressure and prevent heart disease.
Eye and Skin Health: Watermelon contains vitamin A, which is essential for maintaining healthy eyesight and promoting good skin health.
Exercise recovery: Watermelon contains citrulline, an amino acid that can help reduce muscle soreness and aid in post-exercise recovery. Citrulline is converted into arginine in the body, which plays a role in relaxing blood vessels and improving blood flow.
Anti-inflammatory properties: Watermelon contains anti-inflammatory compounds, such as cucurbitacin E and lycopene, which can help reduce inflammation and ease symptoms of conditions like arthritis.
How much watermelon can diabetic patients consume?
Diabetic patients can consume watermelon, but should do so in moderation due to its high sugar content. An ideal serving size of watermelon for diabetic patients is about one cup or 150 grams, which contains about 7 grams of carbohydrates, Sushma said, adding that it is of utmost importance for diabetics to consider portion sizes and overall carbohydrate content. to manage blood sugar. levels effectively.
Things to keep in mind
Some things to keep in mind when consuming watermelon are:
Choose a ripe watermelon that feels heavy for its size and has an even shape.
Store watermelon at room temperature until cut, then refrigerate.
Watermelon is a high glycemic fruit, so it can cause blood sugar levels to spike rapidly in some people.
Eating too much watermelon can cause gastrointestinal distress such as bloating or diarrhea.
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