watermelon (Citrullus lanatus) Is a delicious, healthy fruit that is rich in nutrients, low in calories, and free of fat. When eaten in modest amounts, watermelons are good for you and offer many health benefits.According to the health website, you can eat all parts of the watermelon, including the skin and seeds Health line..
According to Healthline, watermelon is about 92% water.There is a considerable level for each juicy bite Vitamin A, Vitamin B6 When Vitamin C, Lots of lycopene, AntioxidantNSnts When amino acid..Watermelon also contains a moderate amount potassium..
“Foods rich in antioxidants and amino acids allow your body to function optimally,” said Angela Lemond, a registered nutritionist, nutritionist and spokesman based in Texas. Academy of Nutrition and Nutrition.. “Amino acids are a fundamental component of proteins, and proteins are used for almost every important function in the body.”
Health benefits of watermelon
Watermelon contains some of the highest lycopene levels of all kinds of fresh fruits. Lycopene is a phytonutrient, a naturally occurring compound in fruits and vegetables that works with the human body to provoke a healthy response. It is also the red pigment that gives color to watermelons, tomatoes, red grapefruits and guava.according to USDA, One and a half cups of watermelon contains about 9-13 milligrams of lycopene. This is 40% more lycopene than raw tomatoes.
Watermelon nutrition information
According to, the nutritional components of watermelon are: US Food and Drug AdministrationRegulate food labeling through national labeling and education laws.
– – Serving size: 2 diced cups (10 oz / 280 g) Calories: 80 (calories from 0 fat)
– – Amount per meal (And% DV *) * Percentage Daily Value (% DV) is based on a 2,000 calorie diet.
– – Total lipid: 0g (0%)
– – Total carbohydrates: 21g (7%) Dietary fiber: 1g (4%) Sugar: 20g
– – cholesterol: 0mg (0%) Sodium: 0mg (0%) Potassium: 270mg (8%) Protein: 1g
– – Vitamin A: (30%) Vitamin C: (25%) Calcium: (2%) Iron: (4%)
Lycopene is associated with heart health, bone health, and prevention of prostate cancer. According to Victoria Jarzabkowski, a nutritionist at the University of Texas at Austin’s Texas Fitness Institute, it’s also a powerful antioxidant that is believed to have anti-inflammatory properties.
To maximize lycopene intake, the watermelon must be fully aged. The redder the watermelon, the higher the concentration of lycopene. As the watermelon ripens, so does the content of beta-carotene and phenolic antioxidants. “Beta-carotene is an antioxidant found in red-orange fruits and vegetables that helps prevent immunity, skin, eyes, and cancer,” says Lemond.
2011 study in Journal of Food Composition and AnalysisInvestigated five types of watermelons at four stages of aging and found that immature watermelons, which mainly had white pulp, were almost free of beta-carotene. By the time it turns completely red, the fruits are an excellent source of phytonutrients.
But that doesn’t mean that the red part is the only good part. “Every part of the watermelon is good. There are a lot of nutrients in the whole,” said Jarzabkowski. It contains the white meat closest to the skin, and contains more amino acids citrulline than meat, according to a 2005 study. Chromatography journal..
Citrulline is a valuable amino acid that is converted to the amino acid arginine. These amino acids promote blood flow, leading to cardiovascular health, improved circulation, and even treatment of erectile dysfunction. Texas A & M University..
Recent studies have shown that watermelon seeds are also very nutritious, especially when they germinate and are removed from the shell.They are expensive protein, magnesium, According to analysis by B vitamins and good fats International Journal of Nutrition and Food Science..
Heart health and anti-inflammatory effect
High levels of lycopene in watermelon are very effective in protecting cells from damage and may help reduce the risk of heart disease. Purdue University..Published in American Journal of Hypertension Watermelon extract has been found to help reduce hypertension and lower blood pressure in obese adults.
Watermelon may also be especially important for older women.Studies published in menopause Postmenopausal women, a group known to have increased aortic sclerosis who took watermelon extract for 6 weeks, had lower blood pressure and arteriosclerosis compared to women who did not take watermelon extract. I found out. The authors of the study believed that citrulline and arginine had benefits.
Arginine helps improve blood flow and may help reduce excess fat buildup.
“Lycopene in watermelon is an anti-inflammatory fruit,” said Jarzabkowski. Lycopene is an inhibitor of various inflammatory processes and also acts as an antioxidant to neutralize free radicals. In addition, according to an article published in 2006, watermelon contains choline, which helps control chronic inflammation. shock Medical journal.
Reducing inflammation is not only good for people suffering from arthritis. “When you get sick, your body becomes inflamed due to cell damage that can be caused by a variety of factors, including stress, smoking, pollution, and illness,” said Jarzabkowski. “This is called” systemic inflammation. ” Thus, anti-inflammatory foods help with overall immunity and general health.
Other Benefits and Cancer Prevention
“Watermelon helps with overall hydration, and that’s great,” Lemond said. “They say we can get 20-30 percent of our liquid needs with our diet alone, and foods like these certainly help.” , Their juices are full of good electrolytes. It also helps prevent heat stroke.
Watermelon also contains dietary fiber, which promotes a healthy digestive tract and helps with regular intake.
Vitamin A is also great for your skin, with a glass of watermelon containing almost a quarter of the recommended daily intake. Vitamin A helps keep the skin and hair moisturized. It also promotes the healthy growth of new collagen and elastin cells. Cleveland Clinic.. Vitamin C is also beneficial in this regard as it promotes healthy collagen growth.
Like other fruits and vegetables, watermelons may help reduce the risk of cancer through their antioxidant properties. Lycopene, in particular, is associated with reducing the growth of prostate cancer cells, National Cancer Institute..
Athletes who love watermelons are lucky. Drinking watermelon juice before intense training can help reduce muscle soreness and heart rate the next day. Journal of Agricultural and Food Chemistry.. This may be due to the watermelon amino acids citrulline and arginine, which help improve circulation.
2015 study published in Journal of Applied Physiology It suggests that citrulline in watermelon may also help improve athletic performance. Research participants who took citrulline supplements found that high-intensity exercise, such as cycling and sprinting, improved performance by generating more power.
What happens if I eat too much watermelon?
If you eat the right amount, watermelon should not cause serious side effects. However, eating too many fruits every day can cause problems due to too much lycopene and potassium.
According to the report, daily intake of more than 30 mg of lycopene can cause nausea, diarrhea, indigestion and abdominal distension. American Cancer Society..
People with severe hyperkalemia or too much potassium in their blood should not consume more than about one glass of watermelon with less than 140 mg of potassium per day.according to National Institute of Health, Hyperkalemia can cause arrhythmias and other cardiovascular problems and reduce muscle control.
Eating lots of watery foods like watermelons can be appealing to anyone who wants to lose weight because they feel full, but Lemond warns against going to the extreme. “Eating more fruits and vegetables of all kinds naturally helps reduce the overall calories (energy) of the diet,” she said. “We know that people who eat a lot of fruits and vegetables usually have a healthy weight. But we don’t recommend eating just watermelon … you lose weight, but that weight is mostly muscle. Will be. “
Jarzabkowski also warns watermelon lovers to be aware of their sugar intake. “Watermelon sugar is naturally occurring, [watermelon] There is still a relatively large amount of sugar. “
“My recommendation is to always change your choice,” Lemond said. “Watermelon is a great hydration food, so keep it with other botanical foods that offer other benefits. Diversity is always important.”
Seedless watermelon is triploid. 3 sets of chromosomes.. These odd chromosomes make them sterile and unable to produce seeds. Aseptic hybrids are made By mating a male watermelon pollen containing 22 chromosomes per cell with a female watermelon flower containing 44 chromosomes per cell.As the fruit that sows this seed matures, a small white seed covers it. Contains 33 chromosomes..
This article is for informational purposes only and is not intended to provide medical advice.
Watermelon: Health Benefits, Risks, Nutritional Ingredients
Source link Watermelon: Health Benefits, Risks, Nutritional Ingredients