Is Watermelon Good For You? Experts Weigh In - Indoors Beauty

Is Watermelon Good For You? Experts Weigh In

Is Watermelon Good For You? Experts Weigh In

There’s one thing a couple of easy bowl of completely cubed watermelon or a freshly minimize slice of the fruit — whether or not you are consuming it amid summer season’s thick warmth or every other time of yr — that is so satisfying. Maybe it is the colour, the crunch, or the slightly-sweet style. Regardless of why or once you’re having fun with watermelon, one factor’s for positive: it is an actual deal with.

In addition to savoring this fruit for its tastiness, you might be questioning in regards to the dietary advantages of watermelon. After all, now you can purchase watermelon water (backed by none aside from Beyoncé) and different watermelon-infused drinks that tout tons of advantages, like hydration and antioxidants. But how nutritious is watermelon actually?

If you are interested in what watermelon can do for you health-wise — and if there are any drawbacks to consuming watermelon — here is the lowdown of dietary information you need to know, together with a ultimate reply to the query: Is watermelon good for you?

Watermelon Nutrition Facts

Here are watermelon’s dietary details, in response to the United States Department of Agriculture (USDA). One cup of diced watermelon incorporates:

Watermelon Nutrition FactsPer 1 cup
Protein1 g
Fat.23 g
Carbohydrates11 g
Sugar9 g
Fiber.6 g

Watermelon can be a very good supply of nutritional vitamins A and C (offering 5 % and 14 % of your every day beneficial worth per cup, respectively), and lycopene, an antioxidant in red-colored fruit and greens like tomatoes, per the USDA.

One cup of watermelon additionally provides 170 mg of the mineral and electrolyte potassium, which is about 4 % of your every day beneficial worth, according to the Cleveland Clinic. Like different electrolytes, potassium helps to take care of regular ranges of fluid inside your cells, aiding in correct hydration. It additionally aids in nerve and cell operate, per the Cleveland Clinic.

Megan Meyer, PhD, director of science communications on the International Food Information Council Foundation, notes that watermelon is decrease in fiber than another fruits like berries, apples, and oranges. For instance, one cup of watermelon has solely .6 grams of fiber, whereas one cup of blueberries has 3.6 grams, per the USDA.

Watermelon Health Benefits

Watermelon is hydrating. “While about 80 % of our water consumption comes from consuming fluids, the opposite 20 % comes from the meals we eat,” explains Dr. Meyer. Water content material in meals varies, however since watermelon is made up of over 90 % water, she says it could actually definitely assist with hydration. That hydration profit is compounded by the truth that watermelon incorporates the electrolyte potassium, which helps keep the fluid stability in your cells.

It’s nice for an vitality enhance. Fruit, generally, is among the “greatest carbohydrate selections you may make,” says registered dietitian Brittany L. Jones of Blush Nutrition, since carbohydrates are thought of pure sugars. Those pure sugars present your physique with a fast supply of vitality making it an incredible possibility for both a pre- or post-workout snack. If you are having fun with watermelon as a part of a meal, simply be sure you “add some non-starchy greens and protein to your meals as effectively to spherical out your plate,” Jones says.

It can assist defend in opposition to illness. Lycopene, one of many antioxidants present in watermelon, has been proven to scale back the chance of most cancers, according to the American Institute of Cancer Research. Other research have proven it could actually additionally enhance cardiovascular well being and assist with UV safety, per Frontiers in Pharmacology and research out of Scientific Reports. Pro tip: the darker crimson the watermelon is, the extra lycopene it’s going to have, Jones says. Watermelon can be a superb supply of vitamin C, one other antioxidant that is been discovered to neutralize free radical molecules, which in extra, can injury cells, in response to Harvard Health Publishing. That cell injury can result in power well being issues akin to cardiovascular and inflammatory illness and most cancers, in response to research.

It can assist with exercise efficiency and muscle soreness. Watermelon can be wealthy within the amino acid citrulline, which helps to enhance blood stream and muscle operate, per the Cleveland Clinic. Research shows that consuming a citrulline complement near a exercise can assist considerably scale back muscle soreness after train, although another study discovered that pure watermelon juice helps to scale back restoration coronary heart price and muscle soreness simply as effectively.

It can assist scale back blood stress. The potassium, citrulline, and lycopene in watermelon all work in several methods to decrease blood stress, and collectively, they make watermelon fairly good at doing so, too. For instance, one 2014 examine printed within the American Journal of Hypertension discovered that consuming watermelon may considerably scale back blood stress in people who have been obese.

The seeds supply much more advantages. If you frightened as a child that consuming a watermelon seed would sprout one in your abdomen, the excellent news is that is not the case. And even higher? Watermelon seeds supply their very own well being advantages. The seeds supply among the vitamins that watermelon flesh is missing, together with loads of protein and fats — 8 grams and 13 grams per ounce, respectively, per the USDA. They’re additionally wealthy within the mineral magnesium and the B vitamin folate, each of which assist your physique work effectively and keep away from illness, per the Cleveland Clinic. Like many different seeds, watermelon seeds even have good-for-you fatty acids.

Can You Eat Too Much Watermelon?

According to the Cleveland Clinic, two servings (i.e. two cups) of watermelon per day is suggested. If you need to return for a 3rd or fourth serving, there are some things to contemplate earlier than you do.

Watermelon is taken into account a high-FODMAP meals that means it might not be absorbed effectively and will trigger gasoline, according to the International Food Information Council. “If you might have irritable bowel syndrome or inflammatory bowel illness, you might need to restrict how a lot you eat,” Dr. Meyer says.

Eating a considerable amount of watermelon may also depart you feeling bloated and uncomfortably full due to the excessive water content material, Dr. Meyer notes.

Because watermelon can scale back blood stress, you might need to restrict your servings of the fruit for those who’re already on blood-pressure treatment (together with spironolactone, which is prescribed for zits however was created to deal with hypertension). That’s as a result of potassium-rich meals, like watermelon, can doubtlessly trigger problems, per the Cleveland Clinic. As at all times, it is best to debate together with your physician for those who’re involved about your blood stress or treatment.

So, Is Watermelon Good For You?

The reply — to the enjoyment of watermelon lovers in all places — is that, sure, watermelon is nice for you. That being stated, no single meals ought to take over your food plan, because you want a wide range of vitamins to maintain your physique working effectively. But you may get pleasure from watermelon inside your beneficial every day consumption of fruit (between two and 4 cups per day) with out fear.

If you are on the lookout for inspiration for how one can eat extra watermelon, look to this no-bake watermelon cake with vanilla bean whipped cream, berries, and almonds; watermelon mango salsa; and even watermelon tequila popsicles. TikTok has even gotten individuals to attempt mustard on watermelon (do not knock it till you attempt it). Whether you need to eat it recent or glam it up, take coronary heart that watermelon is nearly as good for you because it tastes.

— Additional reporting by Samantha Brodsky

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