Why watermelon should be part of the diet
Die watermelon is especially popular on hot summer days. But packed with vitamins and nutrients, the fruit can be enjoyed all year round. She brings different health benefits and can, among other things, at weight management help and before Diseases protection.
Watermelon “is low in calories, keeps you hydrated, and provides many other nutrients that can help you maintain good health,” says Registered Dietitian Lara Whitson. In a current Contribution from the Cleveland Clinic (USA), the expert explains why the fruit should be part of the diet.
Nutritional value should not be underestimated
Although they lack protein and iron, the nutritional value of the watermelon should not be underestimated. The fruit is also lacking in fat and cholesterol and contains almost no sodium.
A cup of diced watermelon only has 46 calories and 0 grams of fat, 1 mg of sodium, 9 grams of sugar, 10 mg of calcium, 12 mg of vitamin C, and 15 mg of magnesium.
Even more impressive is that this serving contains 170 milligrams of potassium, an essential mineral that supports the nervous and nervous systems Muscle function and supports the fluid balance in your body. And in addition to vitamin C, it contains good amounts of vitamin A.
Disease-fighting antioxidants in watermelon like Lycopene and cucurbitacin E can help protect you from diseases like cancer or diabetes. Lycopene is also what gives watermelon its red color.
Are Watermelon Seeds Or Peels Good For You?
Not only the pulp offers health benefits: watermelon peels have less sugar and more fiber than their pulp and also contain citrulline.
Watermelon seeds — dried or raw — are high in magnesium and folic acid, which help your body function well and prevent disease.
The nuclei also have the kinds of fatty acidswhich lower bad cholesterol in your blood and help you avoid heart attack and stroke.
“You can sauté the bowl with vegetables and add spices to the seeds like you might with pumpkin seeds for an easy and healthy Snack to obtain”said Whitson.
Research shows that melons are generally good for you, but we need more studies to understand how watermelons specifically affect the body. Whitson reports on potential health Advantages the watermelon:
Helps stay hydrated
Dehydration can lead to fatigue, muscle cramps, and headaches. Watermelon is 92% water and your body can digest it humidity take care of. Try eating a little watermelon sprinkled with salt following physical activity or a strenuous workout to replenish your body’s electrolytes.
Help with weight management
Watermelon can help maintain a healthy Weight to keep or achieve, and resist the temptation of high-calorie sweet snacks. Because it contains so much water, watermelon is low in calories and can keep you feeling full for longer.
One Study from 2019 with 33 people who were considered overweight or suffering from obesity showed that those who ate watermelon every day instead of low-fat biscuits for four weeks reported less hunger and less food cravings.
Consumption of watermelon was associated with lower body weight, body mass index (BMI) as well blood pressure tied together.
Protects once morest diseases
Early evidence suggests that regular consumption of watermelon promotes good health and reduces the risk of chronic diseases such as Diabetesobesity, cardiovascular disease and cancer.
This is probably in part the included antioxidants to help protect your body from stress and prevent or slow cell damage.
In fact, watermelon contains more Lycopene than any other fruit or vegetable – including tomatoes. It’s also the best source of the amino acid citrulline, which produces nitric oxide, which helps relax blood vessels.
The nutritional benefits of watermelon can help you keep blood pressure and cholesterol under control and inflammation combating diseases that can lead to them.
Supports eye health
Antioxidants can help prevent or delay the formation of cataracts. You might even reduce your risk of getting an age-related one macular degeneration to develop, which can lead to blindness.
The vitamin A in watermelon also supports your health cornea. And it doesn’t take much: just a medium-sized slice of watermelon contains up to 11% of the vitamin A you need every day.
Strengthens the immune system
The generous dose of vitamin C (ascorbic acid) of watermelon supports your immune system, which fights germs and infections. It can also help reduce your risk of developing cancer.
Relieves sore muscles
Watermelon can help your body recover following a workout. This is thanks to citrulline, which helps produce nitric oxide to improve circulation and muscle function. Citrulline also removes ammonia from the body. This reduces lactatewhich builds up in your body during exercise and can lead to sore muscles.
Supports skin health
Vitamin C in watermelon helps your body Collagen produce that supports your immune system, cell health, and ability to heal injuries. Collagen gives your skin strength and elasticity and helps replace dead skin cells.
Vitamin A, which through the beta-carotene Produced in watermelon, it helps repair skin cells and prevents dry skin and flaking. The vitamin B6 it contains can help prevent acne.
Improves digestion
phytochemicals (polyphenols) in watermelons encourage good bacteria in your gut. Not only does this make digestion easier, but it can also boost your immune system and the production of essential nutrients in your gut.
Controls blood sugar
Watermelon is a great alternative to yours blood sugar levels keep constant or reduce your risk of diabetes. She is low in carbohydrates and has a low glycemic load. This means that the watermelon enters your bloodstream and produces less glucose than other foods.
possible side effects
Most of the time you can eat watermelon without that side effects appear. But you should avoid this fruit if you:
Prone to migraine headaches are: Watermelon is high in tyramine, an amino acid that can trigger migraines.
have an allergy to certain pollen, including grasses or ragweed: Symptoms may include difficulty breathing, hives, or swelling.
have diabetes: People with diabetes may want to moderate the amount of watermelon they eat due to its natural sugars.
have digestive problems: Watermelon is also considered high in FODMAP, (FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and (and) polyols) which means it contains sugars that can be difficult for some people with conditions like irritable bowel syndrome to digest. Symptoms can include gas, constipation, or diarrhea.
Enjoy the healthy benefits
Watermelon is affordable and easy to prepare. Use them in smoothies or a summer slushie, in a salad or even on the grill. You can also freeze them into popsicles, or into gazpacho or non-alcoholic ones drinks and add colorful cocktails. (ad)
