Learn all about the benefits of watermelon for the freshest and juiciest summer.
Facts about the nutritional value of watermelon
One plate of diced watermelon (152 g) contains 46 calories, 0.9 g of protein, 11.5 g of carbohydrates and 0.2 g of fat. Watermelon is an excellent source of lycopene and vitamins A and C.Calorie content: 46
Fat: 0.2 g
Sodium: 1.5 mg
Carbohydrates: 11.5 g
Fiber: 0.6 g
Sugar: 9.4 g
Protein: 0.9 g
Vitamin C: 12.3 mg
Vitamin A: 42.6 mcg
Lycopene: 6890 mcg
Carbohydrates
Carbohydrates in watermelon are mainly sugars with a small amount of fiber. Half of the sugar is fructose, a quarter is glucose and less than a quarter is sucrose. If you are counting carbohydrates, it is better to measure watermelon carefully.
1 plate of diced watermelon (152 g): 0.6 g of fiber, 9.4 g of sugar, 11.5 g of total carbohydrates, 10.9 g of pure carbohydrates.
1 slice of medium-sized watermelon (286 g): 1.1 g of fiber, 17.7 g of sugar, 21.6 g of total carbohydrates, 21 g of pure carbohydrates.
Fats
Watermelon has almost no fat, which makes it look like melons, such as muskmelon or honeydew. The fat present is mainly polyunsaturated (0.076 g) with less monounsaturated (0.056 g) and saturated (0.024 g) fatty acids.
In order to track your diet, you can consider watermelon as a low-fat food. Seeds (yes, they are edible) are a source of omega-3 fatty acids.
Protein
Watermelon has little protein, just under 1 gram per plate. Interestingly, some companies produce protein from watermelon seeds by germinating and cleaning the seeds.
However, you will not be able to get this level of protein from fresh seeds, because the seed shell prevents the protein from digesting inside.
Vitamins and minerals
A fully ripe red watermelon contains more nutrients than a less ripe watermelon. One serving of watermelon is a good source of vitamin C and vitamin A, providing a significant percentage of your daily need for each of them.
Vitamin C promotes wound healing and may have anti-aging and immunostimulating properties, while vitamin A is important for eye health.
Calories
One cup of watermelon, cut into cubes or balls, contains about 46 calories. If you prefer to eat it in slices, a slice that is about one-sixteenth of a watermelon (286 grams) contains almost twice as much or about 86 calories.
Resume
Watermelon is low in calories and contains almost no fat. Despite the fact that it contains many valuable nutrients, such as vitamins A and C, it is somewhat rich in sugar, so it is best for people who monitor their sugar intake to consume this fruit in moderation.
Health benefits
Besides being a sweet summer treat, watermelon can improve your health in several ways.
Fights dehydration
A properly selected watermelon consists of almost 92% water, which makes it a very useful product for hydration. If you or your children find it difficult to drink enough water, especially on hot summer days, try a few servings of watermelon. Together with water for the body, you will receive additional trace elements.
Reduces blood pressure
Watermelon has antioxidant power because it is an excellent source of lycopene, a carotenoid phytonutrient that can help reduce or prevent high blood pressure. Tomatoes are also well known as a source of lycopene, but a fully ripe watermelon contains even more lycopene than a tomato.
Reduces the risk of infections and cancer
Other antioxidants in watermelon include flavonoids, carotenoids, and triterpenoids. Antioxidants like these help in cell repair and may help reduce the risk of infections and some cancers.
Promotes weight loss
If you compare a snack as a low-fat cookie and watermelon, then watermelon will win in terms of its saturation of the body, so this is an excellent summer option to quench hunger and thirst with proper nutrition, which will help you lose weight.
Helps relieve muscle fatigue
The amino acid citrulline is present in significant amounts in watermelon. Citrulline helps to reduce the feeling of fatigue during exercise.
Allergies
Food allergy to watermelon is rare. However, if you have hay fever or are allergic to ragweed or grass pollen, you may have food pollen allergy syndrome, which can lead to a cross-reaction to proteins in watermelon that are similar to pollen.
This reaction can cause tingling or itching in the mouth after eating watermelon. In rare cases, it can be more serious and cause throat swelling or anaphylaxis.
Side effects
Watermelon poses little risk, as studies have shown that this fruit is "non-toxic and has no known side effects." However, since watermelon contains sugar, people with diabetes should be careful when eating watermelon to avoid spikes in blood sugar.
Varieties
Watermelon comes in dozens of varieties. They can be grouped by size, the color of their flesh (pink, yellow or orange) and whether they contain seeds or not.
Watermelon has a thick peel, which can be solid green, with green stripes or with white specks. The crispy flesh is mostly pinkish-red, although varieties with golden flesh are becoming more and more popular.
When is it better to buy
In summer, the watermelon season comes. A ripe watermelon is one that seems heavy for its size. The outer surface should be solid, without notches and dents. The spot on the watermelon in the place where it was lying on the ground should be creamy yellow, not white.
Storage and security
Fresh uncut watermelon can be stored at room temperature. Heat will cause the pulp to dry out, so if it's hot outside, watermelon should be stored in a cool place, for example, in a cellar or refrigerator.
Uncut watermelon can be stored in the refrigerator for two to three weeks. After you slice it, you can store it in the refrigerator for up to five days if it is in a closed container or sealed plastic bag. You can also freeze watermelon cut into pieces.
How to cook
Don't limit yourself to regular slices and add watermelon to smoothies and salads (both fruit and vegetarian). Its light sweetness also goes well with cheese, nuts and other protein sources.
Put cold or frozen pieces of watermelon in plain or sparkling water to make a delicious low-calorie drink.
The whole watermelon is edible. You can eat the seeds, as well as the peel, which is sometimes turned into flour from watermelon crusts. (The white seeds in a seedless watermelon are actually empty seed shells that are not fully ripe.)
