The huge, sweet fruit known as a Watermelon (Citrullus lanatus) is originally from southern Africa. It has a connection to cucumber, pumpkin, zucchini, and cantaloupe. Watermelon is very refreshing, high in water and minerals, and has relatively little calories.
Additionally, it is a good dietary source of the potent plant components citrulline and lycopene.
This sweet melon may help to lower Blood pressure, enhance insulin sensitivity, and lessen muscular stiffness, among other health advantages. Watermelons can be frozen, converted into juice, or added to smoothies in addition to being mostly consumed raw.
Everything you need to know about watermelon is included in this article.
Nutrition Facts
The two main nutrients in watermelon are water (91%) and carbohydrates (7.5%). It has relatively few calories and nearly no protein or fat.
2/3 cup (100 grams) of raw watermelon contains the following nutrients:
- Calories: 30
- Water: 91%
- Protein: 0.6 grams
- Carbs: 7.6 grams
- Sugar: 6.2 grams
- Fiber: 0.4 grams
- Fat: 0.2 grams
Carbs
The glycemic index (GI) of watermelons ranges from 72-80, which is high, but each serving is relatively low in carbs, so eating it should not have a significant impact on Blood Sugar Levels. Watermelon contains 12 grams of carbs per cup (152 grams), most of which are simple sugars like glucose, fructose, and sucrose, as well as a small amount of fiber.
Fiber
Only 0.4 grams of fiber are included in a 2/3 cup (100 grams) of watermelon. However, because it contains a lot of fructose, it is regarded as having a high FODMAP (fermentable, short-chain carbohydrates) content.
If someone has fructose malabsorption or another condition that prevents them from adequately digesting it, eating a lot of it can induce unpleasant stomach symptoms.
Health Benefits Of Watermelon
Lowers Blood Pressure
Citrulline is an amino acid found in watermelon that helps lower blood pressure. When citrulline enters the body, it gets converted into another amino acid called arginine. Arginine then helps the body produce nitric oxide, which relaxes blood vessels and improves blood flow. It also reduces the stiffness of arteries, making it easier for the heart to pump blood. This all contributes to lowering blood pressure.
Reduce Insulin Resistance
Citrulline, a substance found in watermelons, has been proven in numerous tests to lessen insulin resistance. When the body's cells grow resistant to the actions of insulin, the hormone that aids in controlling blood sugar levels, insulin resistance occurs. The body's sensitivity to insulin appears to be enhanced by citrulline, which may help lower the risk of type 2 diabetes. Additionally, it can lower blood sugar levels and enhance glucose tolerance.
Reduced Muscle Soreness After Exercise
A common side effect of vigorous exercise is painful muscles. According to one study, drinking watermelon juice helps reduce muscle pain after exercise.
There are conflicting findings in the research on watermelon juice (or citrulline) and athletic performance. While one study found no effect, another revealed that untrained but not poorly taught people performed better.
Negative Consequence
Although most people accept watermelon well, some people may experience allergic responses or stomach issues.
Allergy
In people who are sensitive to pollen, an allergy to watermelon is uncommon and typically accompanied by oral allergy syndrome. In addition to swelling of the lips, mouth, tongue, throat, and/or ears, symptoms include an itchy mouth and throat.
FODMAPs
Fructose, a kind of FODMAP that some people are unable to completely digest, is present in watermelon in relatively high concentrations. Inconvenient digestive symptoms like bloating, gas, stomach cramps, diarrhea, and constipation can be brought on by FODMAPs like fructose.
Watermelons should perhaps be avoided by people who are sensitive to FODMAPs, such as individuals with IBS.
Summary
Fruits like watermelon are very healthful. Citrulline and lycopene, two potent plant chemicals related to lowered blood pressure, enhanced metabolic health, and lessened post-exercise muscle soreness, are abundant in it. It is also sweet, tasty, and water-rich, making it a great choice for being well-hydrated.
The majority of people find that watermelon is an excellent supplement to a balanced diet.
