Watermelons are not only a delicious fruit, but they are also have antioxidants and other nutrients that may provide a range of health benefits.
A large fruit, watermelons typically are oblong or round in shape, with a green rind and a juicy, sweet inside that can be red, pink, or yellow in color. Theyย are often eaten fresh, either sliced or diced, and are also used in a variety of recipes, such as salads, drinks, and desserts. They are a good source of hydration and contain vitamins A and C, as well as other nutrients.
Let’s take a look at some of these health benefits of watermelons
Nutritional Content of Watermelon
This table illustrates the typical nutritional content of watermelons based on USDA data:
| Nutrient | Amount per 100g | % Daily Value |
|---|---|---|
| Calories | 30 | 1.5% |
| Total Fat | 0.2g | 0.3% |
| Cholesterol | 0mg | 0% |
| Sodium | 1mg | 0.04% |
| Total Carbohydrate | 8g | 2.9% |
| Dietary Fiber | 0.4g | 1.4% |
| Sugars | 6g | – |
| Protein | 0.6g | 1.2% |
| Vitamin A | 28ยตg | 3.1% |
| Vitamin C | 8.1mg | 9% |
| Calcium | 7mg | 0.7% |
| Iron | 0.2mg | 1.1% |
| Magnesium | 10mg | 2.4% |
| Potassium | 112mg | 2.4% |
The percent of recommended daily intake (RDI) is based on a 2000 calorie diet of a typical adult. These can vary depending on personal traits.
Health Benefits of Watermelons
Citrulline – May help Lower Blood Pressure
Citrulline is an amino acid that is abundant in watermelon. This compound is converted into another amino acid called arginine, which plays a vital role in the production of nitric oxide. Nitric oxide helps relax blood vessels, which can help improve blood flow and lower blood pressure. Additionally, citrulline has been shown to improve exercise performance and reduce muscle soreness after exercise.
Antioxidants – Lycopene and Vitamin C
Watermelon has antioxidants that can help protect the body against oxidative stress and damage caused by free radicals. One of the most interesting antioxidants found in watermelon is lycopene, which gives the fruit its red color. Lycopene has been linked to a reduced risk of certain types of cancer, such as prostate cancer, and may also help protect against heart disease and stroke.
In addition to lycopene, watermelon also contains other antioxidants, such as vitamin C and beta-carotene. These antioxidants work together to help neutralize free radicals and prevent cellular damage that can lead to chronic diseases.
Anti-Inflammatory Properties
The lycopene and citrulline in watermelons are believed to also have anti-inflammatory properties. Inflammation is a natural response of the body to injury or infection, but chronic inflammation has been linked to a wide range of health problems, including heart disease, diabetes, and cancer. Consuming anti-inflammatory foods like watermelon may help reduce inflammation and lower the risk of chronic diseases.
Hydration
Watermelon is about 92% water, making it an excellent fruit for hydration. Consuming watermelon can help you stay hydrated and maintain fluid balance, especially during the hot summer months. Adequate hydration is essential for many bodily functions, including regulating body temperature, transporting nutrients, and removing waste products from the body.
Check out our article on the health benefits of drinking water and staying hydrated for more info.
Vitamins and Minerals
Watermelons are rich in vitamins and minerals that help to maintain good health. For example, watermelon is a good source of vitamin C, which plays a role in supporting the immune system and helps the body produce collagen, a protein that is important for healthy skin, bones, and joints. One cup of diced watermelon provides about 21% of the daily recommended intake of vitamin C.
Watermelon also contains vitamin A, which is important for maintaining healthy eyesight, and vitamin B6, which is necessary for proper brain function and helps the body produce the hormones serotonin and norepinephrine. Additionally, watermelon is a good source of potassium, a mineral that helps regulate blood pressure and maintain fluid balance in the body.
Different Varieties of Watermelons
There are many different varieties of watermelon, each with different flavor, texture, and appearance. Here are some of the most popular types of watermelon:
- Seedless watermelon: As the name suggests, this type of watermelon is seedless or contains very few seeds. Seedless watermelons are popular because they are easier to eat and do not require the time-consuming task of removing seeds.
- Mini watermelon: Also known as personal watermelons, these are smaller versions of traditional watermelons and are perfect for individuals or small families. Mini watermelons are also easier to store and transport than larger watermelons.
- Yellow watermelon: Yellow watermelons have a yellow or orange flesh instead of the traditional red color. They are less common than red watermelons but are just as sweet and juicy.
- Icebox watermelon: This type of watermelon is small and round, usually weighing between 5-15 pounds. Icebox watermelons are known for their sweet flavor and crisp texture.
- Black diamond watermelon: This is a large, oval-shaped watermelon with a dark green rind and bright red flesh. Black diamond watermelons are known for their sweet and juicy flavor and are a popular variety for eating fresh.
- Crimson sweet watermelon: This is one of the most popular varieties of watermelon, with a sweet, juicy flavor and bright red flesh. Crimson sweet watermelons are large and round, usually weighing between 15-25 pounds.
- Charleston gray watermelon: This is an heirloom variety of watermelon with a thick, green rind and sweet pink flesh. Charleston gray watermelons are large, usually weighing between 20-30 pounds, and are known for their delicious flavor and texture.
How To Prepare a Watermelon in Five Easy Steps
Watermelons are huge and too big to eat for one person in one sitting. So, what to do? Here are some simple steps to prepare a watermelon:
#1 Choose a ripe watermelon: Look for a watermelon that feels heavy for its size and has a uniform shape with a slightly dull surface. It should also have a yellowish spot on one side, which indicates that it has been ripening on the vine.
#2 Wash: Rinse the watermelon with cool water and scrub it gently with a vegetable brush to remove any dirt or debris.
#3 Cut off the ends: Using a sharp, cut off about 1/4 inch from each end of the watermelon to create a stable base.
#4 Cut the watermelon in half: Stand the watermelon upright and cut it in half lengthwise, from top to bottom.
#5 Slice the watermelon: Cut each half into wedges or slices, depending on your preference. You can also use a melon baller to scoop out bite-sized pieces.
Now Enjoy! You can serve the watermelon to a group of people, or store them in the refrigerator until ready to serve.
Recipe Ideas for Watermelon
Watermelon can also be used in many different recipes, such as salads, smoothies, sorbets, and juices. Here are a few ideas:
Watermelon salad: Cut cubes of watermelon and mix them with crumbled feta cheese, chopped fresh mint, and a drizzle of balsamic vinegar for a refreshing and savory summer salad.
Watermelon salsa: Dice watermelon, red onion, and jalapeno pepper, and mix them with lime juice and chopped cilantro for a sweet and spicy salsa that pairs well with tortilla chips or grilled chicken.
Watermelon smoothie: Blend watermelon cubes with frozen strawberries, plain Greek yogurt, and a splash of orange juice for a refreshing and nutritious smoothie.
Grilled watermelon: Cut watermelon into thick slices and grill them for a few minutes on each side until charred. Serve the grilled watermelon with a sprinkle of sea salt and a drizzle of balsamic glaze for a unique and flavorful summer side dish.
Watermelon and cucumber gazpacho: Puree watermelon, cucumber, red bell pepper, and tomatoes in a blender with garlic, red wine vinegar, and olive oil for a chilled summer soup that’s perfect for hot days.
Watermelon and Fruit Skewers: Thread cubes of watermelon and different fruit, like pear slices or grapefruit sections onto skewers and drizzle them with a mixture of olive oil and balsamic vinegar for a simple yet elegant appetizer.
These are just a few ideas for using watermelon in your cooking. With its sweet and juicy flavor, watermelon is a delicious addition to any meal or snack.
Disadvantages of Watermelon
While watermelon is generally considered a healthy and nutritious fruit, there are some potential disadvantages to keep in mind:
High in sugar: Watermelon is a sweet fruit that contains natural sugars, which can be a concern for people with diabetes or those trying to watch their sugar intake.
May Contain pesticides: Like many other fruits and vegetables, watermelon can contain pesticide residues unless it is grown organically or is thoroughly washed before eating.
May interact with certain medications: Watermelon contains a high level of the amino acid citrulline, which can interact with some medications, such as those used to treat erectile dysfunction.
Can be difficult to cut: Watermelon is a large and heavy fruit, which can make it difficult to cut and prepare, especially if you don’t have the right tools.
Overall, watermelons are not only a refreshing summer fruit but also packed with essential nutrients and health benefits. Consuming watermelon can help with hydration, provide vitamins and minerals, offer antioxidants, reduce inflammation, and improve blood flow. The benefits of watermelon are associated with the particular nutrients they contain, including vitamin C, vitamin A, potassium, lycopene, citrulline, and other antioxidants. So next time you are looking for a healthy snack, consider reaching for some delicious watermelon!