Nutrition Facts and Health Benefits

Nutrition Facts and Health Benefits

Macronutrients and Calories

Watermelon consists mostly of water (91%) and carbohydrates (7.5%). It provides almost no protein or fat and is very low in calories. One serving of watermelon (2/3 cup or 100 grams) contains:

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Calories: 30
Water: 91%
Protein: 0.6 grams
Carbohydrates: 7.6 grams
Sugar: 6.2 grams
Fiber: 0.4 grams
Fat: 0.2 grams

Carbohydrates

Watermelon contains 12 grams of carbohydrates per cup (152 grams). The carbohydrates are mostly simple sugars, such as glucose, fructose, and sucrose.

Fibers

Watermelon is a poor source of fiber, providing only 0.4 grams per 2/3 cup (100 grams). However, due to its fructose content, it is considered high in FODMAPs, or fermentable short-chain carbohydrates.

Vitamins and Minerals

Watermelon is a good source of vitamin C and contains decent amounts of potassium, copper, vitamin B5, and vitamin A (from beta carotene).

Antioxidants

Watermelon is a poor source of antioxidants compared to other fruits. However, it’s rich in the amino acid citrulline and the antioxidant lycopene, which have numerous benefits for health.

Citrulline

Watermelon is the richest known dietary source of the amino acid citrulline. The highest amount is found in the white rind that surrounds the flesh. Citrulline is converted into arginine in the body, which plays an important role in the synthesis of nitric oxide.

Lycopene

Watermelon is also a good source of lycopene, an antioxidant that has been linked to numerous health benefits, including reduced risk of certain cancers and heart disease.

Health Benefits

Lower Blood Pressure

Watermelon may reduce blood pressure and arterial stiffness in people with high blood pressure. This is due to the citrulline and arginine content, which help to relax and dilate blood vessels.

Reduced Insulin Resistance

Watermelon juice and arginine intake are associated with reduced insulin resistance in some studies. This is important for people with metabolic syndrome and type 2 diabetes.

Reduced Muscle Soreness After Exercise

Watermelon juice is effective at decreasing muscle soreness following exercise. This is due to the citrulline content, which helps to reduce muscle damage and inflammation.

Allergy and FODMAPs

Allergy to watermelons is rare but does exist. This fruit also contains FODMAPs, which may cause unpleasant digestive symptoms, such as bloating, gas, stomach cramps, diarrhea, and constipation.

Conclusion

Watermelon is an exceptionally healthy fruit that is rich in citrulline and lycopene, two powerful plant compounds linked to numerous health benefits. It’s low in calories and rich in water, making it an excellent choice for maintaining good hydration. For the vast majority of people, watermelon is a perfect addition to a healthy diet.

FAQs

Q: Is watermelon good for me?
A: Yes, watermelon is a nutrient-rich fruit that is low in calories and high in water content. It’s an excellent choice for maintaining good hydration and overall health.

Q: What are the health benefits of watermelon?
A: Watermelon has been linked to numerous health benefits, including reduced blood pressure, improved metabolic health, and decreased muscle soreness after exercise.

Q: Is watermelon a good source of antioxidants?
A: Watermelon is a poor source of antioxidants compared to other fruits. However, it’s rich in the amino acid citrulline and the antioxidant lycopene, which have numerous benefits for health.

Q: Can I eat watermelon if I have digestive issues?
A: If you have digestive issues, such as irritable bowel syndrome (IBS), you may want to consider avoiding watermelon due to its high fructose content.