Consuming Watermelons for Nutritional Benefits
Watermelon, a summertime favourite, is not just a refreshing treat but a powerhouse of nutrients. Beyond its juicy, red flesh, the rinds and seeds offer their own unique benefits.
The Nutritious Watermelon Seeds
Often discarded, watermelon seeds are a treasure trove of health benefits. They are rich in magnesium, potassium, healthy fats, arginine, and Vitamin E, among other nutrients. Magnesium and potassium support heart health by maintaining blood pressure and cholesterol balance, while arginine aids in proper heart function. Vitamin E, zinc, and fatty acids found in watermelon seeds help moisturise skin, improve elasticity, and support collagen production, leading to radiant skin. Moreover, these seeds promote hair strength due to their protein and nutrient content.
The Underrated Watermelon Rinds
Watermelon rinds, often overlooked, provide notable benefits as well. They have less sugar and more fiber than the red flesh and contain citrulline. Citrulline converts into arginine, an amino acid that improves blood flow and circulation, aiding cardiovascular health and overall circulation. The rind can be consumed by adding it to salads or smoothies to capitalise on these benefits.
Nutritional Profile of Watermelon
One cup of diced watermelon contains 46 calories, 9 grams of sugar, 10 milligrams of calcium, 12 milligrams of vitamin C, 15 milligrams of magnesium, 139 grams of water, and 1 milligram of sodium. It is low in calories and lacks fat, sodium, and cholesterol, making it an ideal choice for those watching their calorie intake.
Watermelon is rich in vitamin A, which supports the health of your corneas, and vitamin C, which supports your immune system and may help reduce the risk of developing cancer. It contains disease-fighting antioxidants like lycopene and cucurbitacin E, with watermelon having more lycopene than any other fruit or vegetable. This antioxidant may help prevent or delay the formation of cataracts and reduce the risk of age-related macular degeneration.
Health Benefits of Watermelon
A 2019 study showed that eating watermelon daily for four weeks was associated with lower hunger, less desire to eat, lower body weight, lower BMI, reduced waist-to-hip ratio, and reduced blood pressure. Early evidence suggests that regularly eating watermelon may reduce the risk of chronic diseases such as diabetes, obesity, cardiovascular disease, and cancer.
Cautions and Considerations
While watermelon offers numerous health benefits, it should be noted that it is high in FODMAPs, which may cause digestive issues for some individuals, particularly those with IBS. It is also not recommended for those prone to migraine headaches, those with allergies to certain pollens, people with diabetes, and those with digestive issues such as IBS.
In conclusion, watermelon, its seeds, and rinds offer a myriad of health benefits. From heart health to skin and hair care, and even aiding in weight management and disease prevention, incorporating watermelon into your diet could be a refreshingly beneficial decision.
Read also:
- Avoidable foods during shingles: Hot, spicy dishes, sugary items, and so on
- U.K.-based software, dubbed MEMORI, gains first certification as a medical device, able to predict infections in real-time
- Connection between Broccoli Consumption and Gout Management: Key Insights
- Investigating stem cells as a potential treatment for ulcerative colitis: Recent findings and advancements
