There’s nothing like biting right into a candy and juicy watermelon on a scorching summer time day. However watermelons are greater than only a candy summer time deal with. Watermelon is filled with vitamins that your physique wants all 12 months spherical!
True to their identify, watermelons are wealthy in water and hydrating electrolytes. In addition they comprise the antioxidant lycopene, which has been linked to coronary heart well being. They even have some protein and a noteworthy amino acid that may scale back muscle soreness.
Whereas it might be onerous to seek out watermelon within the colder months, there are lots of causes it’s best to inventory a freezer filled with the juicy melon and eat all of it 12 months spherical.
Watermelon Vitamin Information
One cup of watermelon has:
- 46 energy
- 1 gram protein
- 0 grams fats
- 12 grams carbohydrates
- 1 gram fiber
- 12 milligrams Vitamin C (13% day by day worth (DV))
The well being advantages of consuming watermelon
One of the helpful properties of watermelon shouldn’t be listed on most meals labels — it has extra lycopene than every other fruit or vegetable. Lycopene is an anti-inflammatory antioxidant that has been studied for its position in decreasing blood stress, stopping sure varieties of most cancers and contributing to glowing pores and skin.
A meta-analyses of present analysis discovered that supplementing your eating regimen with 12 milligrams of lycopene per day could scale back systolic blood stress. Whereas there’s no advisable day by day worth for lycopene — that is why it is not on meals labels — a 2-cup serving of watermelon has 12.7 milligrams of lycopene, the quantity discovered to be very best. Furthermore, a randomized managed trial of 40 individuals with prehypertension and hypertension confirmed that taking a watermelon substitute extract for six weeks lowered systolic and diastolic blood stress.
Resulting from its skill to combat irritation, a marker of most cancers, lycopene has additionally been examined for its position in decreasing most cancers threat. The analysis on this discipline is proscribed, however observational research have discovered a hyperlink between larger lycopene circulating within the blood and decrease incidences of prostate most cancers.
One other observational examine of over 80,000 girls discovered an inverse affiliation between lycopene consumption and breast most cancers threat in postmenopausal girls. Whereas the Nationwide Most cancers Institute acknowledges this discipline of examine is promising, there isn’t sufficient present analysis to find out whether or not lycopene can stop or deal with prostate most cancers.
Lastly, you might discover that lycopene is an ingredient in your favourite pores and skin cream, and that’s no coincidence. Analysis suggests this antioxidant could shield the pores and skin from dangerous UV mild.
Trying past lycopene, watermelon has one other profit that in its identify — it’s made up of 92% water. Water is important for all times and performs a key position in lots of bodily processes, like temperature regulation and organ operate. Consuming watermelon can contribute to general hydration. Watermelon can also be a top-notch snack for athletes, because it has carbohydrates for vitality, in addition to potassium, an vital electrolyte misplaced in sweat.
Are there drawbacks to consuming watermelon?
Watermelon is nutritious and secure to eat for most individuals. Nevertheless, it’s excessive in fructose, a sugar that triggers gastrointestinal signs in folks with irritable bowel syndrome (IBS). This juicy melon is on the excessive FODMAP record, so it could be greatest to keep away from it in case you are dwelling with IBS.
Enjoyable details about watermelon
In case all of the lycopene is not sufficient to persuade you, these are so many extra causes so as to add watermelon to your grocery record.
Watermelon juice could scale back muscle soreness
100% watermelon juice comprises copious quantities of the amino acid l-citrulline, which is being studied for its skill to scale back muscle soreness after a exercise. A small examine of seven athletes who supplemented with watermelon juice discovered that it decreased their muscle soreness and lowered their restoration coronary heart price for the 24 hours following a exercise. A latest meta-analysis means that l-citrulline additionally will increase blood ranges of nitric oxide — a vasodilator that helps the working muscular tissues get oxygen quicker and reduces time to fatigue. The examine authors additionally state that ingesting l-citrulline one hour earlier than train reduces perceived effort and muscle soreness.
You’ll be able to eat the rind
There’s no have to toss the juicy melon’s vibrant inexperienced rind. Imagine it or not, the watermelon rind is 100% edible. It doesn’t have the identical candy style because the pink melon, nevertheless it goes very well in savory dishes. Reduce off the outer powerful inexperienced pores and skin and put aside the white a part of the melon. Use it to make pickles, throw it right into a stir fry or soup or roast it with different greens.
A yellow spot means it’s ripe
Since most watermelons appear and feel related on the surface, it’s troublesome to inform which one is ripe. Your greatest guess is to search for a yellow spot among the many inexperienced pores and skin. That is also referred to as the “floor spot” or the a part of the watermelon that sat on the bottom whereas the fruit ripened within the solar. You can too maintain two related dimension watermelons and see which feels heavier. Because the watermelon is generally water, the one which feels heavier is ripest.
Wholesome watermelon recipes
The mouthwatering juicy summer time fruit provides a brightness to mainly any dish. Listed below are some easy candy and savory methods to make use of watermelon.
Savory: Have a meat-free sushi night time with this Sesame-Lime Watermelon ‘Poke’ Bowl Recipe. Brighten up any summertime gathering with these easy facet salads: Tomato and Watermelon Salad Recipe, Summertime Watermelon and Tomatillo Salad Recipe or Pearl Couscous Watermelon Salad with Herb French dressing. Calm down with a Grilled Watermelon Gazpacho Recipe or impress company with this elegant Watermelon Caprese Recipe.
Candy: With its excessive water content material, watermelon blends right into a scrumptious juice for cocktails. Add it to Watermelon Rum Punch Recipe or Frozen Watermelon Mojito Recipe. You’ll be able to even soak watermelon slices in tequila to make this Boozy Watermelon Popsicles Recipe. These straightforward desserts are crowd pleasers amongst children and adults: Watermelon Dessert ‘Pizza’ Recipe and Watermelon Rosé Granita (Slushie) Recipe.
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