Introduction:
Watermelons are a type of tropical fruit that is highly nutritious. This is enjoyed by people all over the world. They are particularly popular during the summer season and are considered a delicacy. Nutritionists often refer to watermelons as iconic fruits due to their low-calorie content and high water content. Originally native to tropical African climates, watermelons thrive in warm and tropical weather conditions, allowing for long growing seasons. Today, they are commercially grown and consumed in various parts of the world, including America. Watermelons come in a wide range of varieties, with some differing in size. For instance, there are smaller icebox varieties and larger ones that can have vibrant colors such as yellow, orange, or pink. The most commonly available watermelons are green in color, but they can also have a striped or mottled white appearance. The presence of seeds in watermelons varies from one country to another, with some varieties being seedless. These melons are typically round or oval-shaped and can weigh anywhere from 6 pounds to a hefty 29 pounds. The flesh inside the melon is usually pinkish-red, although there are also golden-fleshed watermelons that are highly sought after in the culinary world.
What Are the Nutritional Contents of Watermelon?
Watermelons are excellent sources of both vitamins A and C. They also yield more lycopene than acid-containing citrus fruits and tomatoes, which also contain lycopene and vitamin C /ascorbic acid. These fruits are the top choice for those looking to stay hydrated and cut calories. They can be used as a snack or added to a refreshing drink. They are perfect for anyone aiming for healthy weight loss or maintaining a balanced weight.
One cup of watermelon which is approximately 5.36 ounces would yield nearly 46 calories. It also contains around 0.003 ounces of protein and as 0.405 ounces of carbohydrates. However, they are negligible in fat content which is hardly around 0.007 ounces. The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) (one cup of diced fresh watermelon or 5.36 ounces of fruit) as follows;
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Sugars: 0.331 ounces.
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Protein: 0.03 ounces.
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Vitamin C: 0.004 ounces.
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Vitamin A: 0.00001 ounces.
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Lycopene: 0.0021 ounces.
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Sodium: 0.0003 ounces.
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Carbohydrates: 0.405 ounces.
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Fiber: 0.021 ounces.
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Fat: 0.007 ounces.
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Total Calories: 46kilocaloies.
What Is the Glycemic Index of Watermelon?
Watermelon has a relatively high glycemic index (GI) of 76.2, meaning it can cause a rapid increase in blood sugar levels compared to fruits and vegetables with a lower GI. However, when considering the overall glycemic load (the amount of glucose consumed in a single serving), a half cup of chopped watermelon has a value of 4, which is considered low. Despite this, it is still not a great choice for individuals with prediabetes or diabetes due to its high GI. Although watermelons are mostly composed of water and low in calories, the carbohydrate and natural sugar content should ideally be avoided by people with diabetes. It is advisable to either completely avoid these fruits from their diet or consume them sparingly to prevent blood sugar spikes.
What Are the Health Benefits of Watermelon?
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Hydration: Watermelon is composed of almost 92 percent water. This makes it an excellent hydrating source during summer as well as in general in comparison with other fruits. It would be a good option, especially for children during the hot summer days when they get dehydrated easily Watermelons, hence, help to stay hydrated.
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Rich Antioxidant Source: Watermelon is an excellent source of various antioxidants and also as said previously, yields more lycopene than tomatoes as well. These carotenoids and phytonutrients not only reduce high blood pressure, but other antioxidants like flavonoids and triterpenoids aid in potent functions like cellular repair and prevention of cell damage in our body. Some Antioxidants may be potent enough to prevent the risk of infections and some have anti-cancer effects as well.
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Improves Endurance and BMI (Body Mass Index): Traditional clinical research has provided evidence that the amino acid citrulline present in watermelon plays a crucial role in enhancing physical endurance and assisting in the reduction of body weight or body mass index. Notably, watermelons contain substantial amounts of citrulline amino acids. To enhance athletic or sports endurance and performance, concentrated forms of citrulline are available in the form of capsules or nutrition-based supplements. Moreover, studies indicate that overweight adults who consume watermelons experience increased satiety, making it a healthier alternative to junk foods such as pastries, cakes, and cookies. So individuals may show improved endurance and this citrulline compound can aid in reduction in body weight, body mass index as well and ideal waist-to-hip ratio.
Who Can Suffer Allergies Related to Watermelon?
People who experience hay fever or have allergies to ragweed pollen or other grasses often experience symptoms of food-pollen allergy syndrome. These individuals may cross-reactivity with proteins found in watermelons that are similar to the pollen they are allergic to. Therefore, those with food pollen syndrome, related pollen syndromes, or allergies should avoid consuming watermelon. If one experiences potential allergic reactions such as hives or itching after eating watermelon, it is important to seek immediate medical attention from a healthcare provider or allergist.
How To Store Watermelon?
When one purchases a watermelon, make sure it is ripened. A ripe melon is always heavy in feel for its size, with the outside being ideally free of movie and dents and having a firm fruity consistency to the skin. Fresh watermelons can be easily stored at room temperature until they are cut. After purchasing, make sure not to expose it to heat or the flesh will dry out easily. Store it in a cool dark place like in the refrigerator or even a cellar. One can store it for two to three weeks maximum in the uncut form. If one has to cut the melon, then it can be stored in the fridge for a maximum of 5 to 6 days. However, it should be stored in a sealed plastic bag or a closed container. After cutting it one can keep it in the fridge for up to five days if it is in a closed container or sealed plastic bag. They can also be frozen that way. The best way to eat watermelon is to always consume fresh fruit or in the form of juice. However, it should be consumed without adding sugar due to its high glycemic index.
One can cut these fruits into dice or slice them up and add them to daily salads or salsa. Fruit salads always have a fresh fruity flavor when watermelons with their rich hydrating and colorful content are added. They can be added similarly to smoothies or can be paired up in vegetable dishes or with nuts, cheese, or proteins to add a sweet flavor to the dishes. The rind and the seeds of the watermelon need not be discarded, as they are also edible. The rind, in fact of the watermelon, is often converted into rind flour in some countries, or it is stir-fried, stewed, or pickled. Watermelons also make good flavors in the preparation of desserts.
Conclusion:
Watermelons, a type of tropical fruit, are known for their juicy and fleshy nature. They are rich in nutrient and antioxidant content. They are widely enjoyed as a refreshing addition to meals and are highly regarded for their numerous health benefits. In addition to it, watermelons are believed to enhance physical endurance and stamina. However, it is important to note that individuals with diabetes should be cautious when consuming this fruit, as it may not be suitable for their dietary needs. Furthermore, those with pollen allergies should also refrain from consuming watermelons to avoid any potential adverse reactions.
