Watermelon is a tasty and very refreshing fruit that is very healthy. It has just 46 calories per cup, but it is also abundant in vitamin C, vitamin A, and other beneficial plant chemicals. Watermelons are largely water (approximately 92 percent), yet they’re packed with vitamins and minerals. Each juicy mouthful is high in vitamins A, B6, and C, as well as a lot of lycopene, amino acids, and antioxidants.
There’s even a small bit of potassium in there. Furthermore, this classic summer food is fat-free and sodium-free. As a result, this important article will tell you about the health benefits of eating watermelon and the nutritional benefits of watermelon seeds.
What research said about watermelon and its seeds?
According to the National Watermelon Promotion Board, there are numerous health benefits of watermelon. It has the highest levels of lycopene of any fresh produce, with about 15 to 20 milligrams per 2-cup serving.
Lycopene is a phytonutrient, a naturally occurring compound in fruits and vegetables that interacts with the human body to produce beneficial effects. In addition, watermelons, tomatoes, red grapefruits, and guavas all have a red pigment that gives them their color.
Watermelon seeds could be used to spit them out while eating – a seed-spitting competition, perhaps? Some people prefer to eat seedless fruits and vegetables. Watermelon seeds, on the other hand, may persuade you differently due to their nutritious worth.
But do you know about the various nutritional benefits of watermelon seeds? They are nutrient-dense and low in calories. When we roasted the watermelon seeds, they become crunchy and may easily take the place of other harmful snack alternatives.
A lot of health benefits of watermelon!
There are some of the top health benefits of watermelon, which are listed below.
1. Aids in Hydration
Water is an essential component in keeping your body hydrated. Eating meals with a high water content watermelon can help us a lot to achieve this. Watermelon contains 92 percent water.
High water content is one of the reasons that fruits and vegetables make you feel full. Watermelon is that type of fruit when you’re eating a lot of food without consuming a lot of calories, thanks to the combination of water and fiber.
2. Nutrients and beneficial plant compounds
Watermelon is one of the lowest-calorie fruits with nutritional benefits of watermelon seeds with only 46 calories per cup (154 grams). Even low-sugar fruits like berries have lower sugar content.
Other nutrients included in one cup (154 grams) of watermelon include the following vitamins and minerals:
- Vitamin C: 21% of the RDA (Recommended Daily Intake) (RDI)
- 18% of the vitamin A
- Potassium: only 5% of the RDI
- Magnesium: only 4% of the RDI
- 3 percent of the RDI for vitamins B1, B5, and B6
Health benefits of watermelon- vitamin and essential minerals
- Carotenoids are antioxidants that include alpha-carotene and beta-carotene, and lycopene is a plant molecule abundant in watermelon.
- Vitamin C, which is an effective antioxidant, protects the cells from the damage of free radicals.
- Lycopene is a carotenoid that does not break down into vitamin A. This strong antioxidant lends a red hue to plant foods such as tomatoes and melons and is connected to various health benefits.
- Cucurbitacin E is a plant molecule having antioxidant and anti-inflammatory properties. Bitter melon, a cousin of watermelon, contains considerably more cucurbitacin E.
3. Aid in cancer prevention
Researchers have looked at the anti-cancer properties of lycopene and other plant components found in watermelon. Though lycopene consumption is linked to a reduced risk of some cancers, research findings are equivocal. So far, the strongest association appears to be between lycopene and gut malignancies.
It appears to minimize cancer risk via reducing insulin-like growth factor (IGF), a cell division-related protein. IGF levels beyond a certain threshold have been associated with cancer. Cucurbitacin E has also been studied for its ability to slow tumors. Development.
4. Heart health may be improved
Heart disease is one of the leading causes of mortality globally. By lowering blood pressure and cholesterol levels, lifestyle variables such as food can help to reduce your risk of heart attack and stroke. Watermelon has several nutrients that are good for your heart. Lycopene may decrease cholesterol and blood pressure, according to research. It may also aid in the prevention of oxidative cholesterol damage.
Lycopene may also lessen the stiffness and thickness of arterial walls, according to research in obese, postmenopausal women and Finnish men. In addition, Citrulline, an amino acid found in watermelon, can help the body produce more nitric oxide. Nitric oxide aids in the expansion of blood vessels, lowering blood pressure.
Watermelon also contains vitamins and minerals that are beneficial to the heart. A, B6, C, magnesium, and potassium are only a few of them.
5. Potential to reduce inflammation and stress
Inflammation is a major factor in the development of many chronic illnesses. Watermelon is high in the anti-inflammatory antioxidants lycopene and vitamin C, which may reduce inflammation and oxidative damage. As a result, the molecule produced lower molecule inflammatory marker C-reactive protein levels and less oxidative stress than the control group.
Humans were given lycopene-rich tomato juice with additional vitamin C in a previous trial. In general, their inflammatory indicators decreased while their antioxidant levels increased. Lycopene and vitamin C are both present in watermelon. Lycopene is an antioxidant that may help with brain health. It could, for example, help to prevent Alzheimer’s disease from starting and progressing.
6. May aid in the prevention of macular degeneration
Lycopene is present in various eye regions and helps to protect it from oxidative damage and inflammation.
It also has the potential to prevent age-related macular degeneration (AMD). This is a frequent eye condition that can lead to blindness in older people. The antioxidant and anti-inflammatory properties of lycopene may help prevent AMD from forming and worsening.
7. It might help with muscle pain
Citrulline, an amino acid present in watermelon, may help with muscular discomfort. Watermelon juice, it turns out, seems to boost citrulline absorption. Compared to citrulline alone, both watermelon drinks caused reduced muscular discomfort and a faster heart rate recovery.
The researchers also tested the absorption of citrulline in a test tube. Citrulline absorption appears to be best when ingested as part of watermelon juice, according to their research.
Nutritional benefits of the watermelon seeds
Watermelon seeds provide about 158 calories per ounce, according to a reliable source. That’s not much less than an ounce of Lay’s potato Chips (160 calories),
Watermelon seeds weigh roughly around 4 grams and provide around 23 calories. It’s less than the cost of a bag of potato chips!
2. Magnesium (Mg)
Magnesium is one of the minerals contained in watermelon seeds. You’ll receive 21 mg of magnesium in a 4-gram serving, which is 5% of the daily requirements. It’s also necessary for neuron and muscle function and immunological, cardiovascular, and bone health.
3. Nutritional benefits of iron
A handful of watermelon seeds has roughly 0.29 mg of iron in it, roughly 1.6 percent of the daily requirements. Adults should only consume 18 mg per day, according to the National Institutes of Health. Hemoglobin, the protein that transports oxygen throughout the body, contains iron. It also aids in the conversion of calories into energy.
On the other hand, watermelon seeds contain phytate, which inhibits iron absorption and lowers their nutritious value.
4. Healthy fats
Watermelon seeds are also an excellent source of monounsaturated and polyunsaturated fatty acids, with 0.3 and 1.1 grams per large handful (4 grams, respectively.
According to the American Heart Association, these fats are beneficial in preventing heart attacks and strokes and decreasing blood levels of “bad” cholesterol.
Zinc is also abundant in watermelon seeds. TheyAs a result, they give roughly 26% of the daily value or 4% of the daily value in one large handful (4 grams) in one ounce. Zinc is an important vitamin that is required for the immune system to function properly.
It’s also required for:
- digestive and neurological systems of the body
- cell division and regrowth
- your olfactory and gustatory senses
- Zinc absorption is reduced by phytates, just as it is by iron.
Watermelon is a fruit that is surprisingly healthful with its health benefits. This is because it contains water and contains many other key elements like lycopene and vitamin C.
Watermelon is a delightful low-calorie treat, but it also has nutritional benefits, which are very healthy for your health. Watermelon seeds offer several health advantages, Even though some minerals and vitamins are still considered superior to potatoes.